Back Squat
1x2 (264)
1x1 (308)
1x1 (352)
1x1 (374)
1x1 (396)
1x1 (419)
1x1 (440)
2x1 (462)
2 x Walk out with (511)
1x2 (374)
2x2 (264)
Tuesday, December 30, 2014
Saturday, December 27, 2014
Saturday 12/27/14
A) Bench Press
5x8 (155)
B) Pull-ups
5x5 (Bwt)
(rest 1:00 between exercises)
Seated Row
15 x (90)
15 x (100)
12 x (110)
10 x (120)
8 x (130)
A) Bar Dips
3x12 (Bwt)
B) Cable Curls
3x10 (25)
(rest :30 between exercises)
A) Lateral Raise
3x12 (12)
B) Triceps Ext
3x12 (25)
(rest :30 between exercises)
5x8 (155)
B) Pull-ups
5x5 (Bwt)
(rest 1:00 between exercises)
Seated Row
15 x (90)
15 x (100)
12 x (110)
10 x (120)
8 x (130)
A) Bar Dips
3x12 (Bwt)
B) Cable Curls
3x10 (25)
(rest :30 between exercises)
A) Lateral Raise
3x12 (12)
B) Triceps Ext
3x12 (25)
(rest :30 between exercises)
Friday, December 26, 2014
Tuesday, December 23, 2014
Tuesday 12/23/14
Back Squat
2x1 (315)
2x1 (365)
8x1 (405) (tempo 5X20)
Chin-up
10,8,6,4,2
(rest 1:00)
Seated Row
15-12-10 (90-115-140)
A) Triceps Extension
15,12,10 (45)
B) Biceps Curl
10,10,10 (25)
(rest :30 between exercises)
2x1 (315)
2x1 (365)
8x1 (405) (tempo 5X20)
Chin-up
10,8,6,4,2
(rest 1:00)
Seated Row
15-12-10 (90-115-140)
A) Triceps Extension
15,12,10 (45)
B) Biceps Curl
10,10,10 (25)
(rest :30 between exercises)
Friday, December 19, 2014
Friday 12/19/14
Wednesday, December 17, 2014
Wednesday 12/17/14
A) Bench Press
5x8 (155lbs)
B) Chin-up
5x8 (bwt)
(rest 1:00 between exercises)
A) Seated Row
12,10,8 (130lbs)
B) Bar Dip
12,10,8 (bwt)
(rest 1:00 between exercises)
A) Triceps Press Down
10,10,10 (45lbs)
B) DB Curls
10,10,6 (35lbs DB's)
(rest :30 between exercises)
5x8 (155lbs)
B) Chin-up
5x8 (bwt)
(rest 1:00 between exercises)
A) Seated Row
12,10,8 (130lbs)
B) Bar Dip
12,10,8 (bwt)
(rest 1:00 between exercises)
A) Triceps Press Down
10,10,10 (45lbs)
B) DB Curls
10,10,6 (35lbs DB's)
(rest :30 between exercises)
Tuesday, December 16, 2014
Friday, December 12, 2014
Friday 12/12/14
Clean
3x1 (242)
2x1 (264)
2x1 (286)
2x1 (308)
Snatch Pull
3x3 (308)
Back Squat
1x1 (264)
1x1 (308)
1x1 (352)
1x1 (396)
2x1 (419)
3x1 (242)
2x1 (264)
2x1 (286)
2x1 (308)
Snatch Pull
3x3 (308)
Back Squat
1x1 (264)
1x1 (308)
1x1 (352)
1x1 (396)
2x1 (419)
Tuesday, December 9, 2014
Tuesday 12/9/14
Back Squat
1x5 (220)
1x3 (264)
1x1 (308)
1x1 (330)
1x1 (352)
1x1 (374)
1x1 (396)
1x1 (419)
1x1 (464)
Yoke Walk
5x40yrd (300)
(rest 2:00)
Dog Sled Push
4x40yrd (135)
4x40yrd (180)
(rest 1:00)
1x5 (220)
1x3 (264)
1x1 (308)
1x1 (330)
1x1 (352)
1x1 (374)
1x1 (396)
1x1 (419)
1x1 (464)
Yoke Walk
5x40yrd (300)
(rest 2:00)
Dog Sled Push
4x40yrd (135)
4x40yrd (180)
(rest 1:00)
Sunday, December 7, 2014
Sunday 12/7/14
A. Bench Press
5x8 (135)
(rest 1:00)
B. Chin-up
8x5
(rest 1:00)
A. Seated Row
15,12,10 (115)
(rest 1:00)
B. Bent Lateral Raise
15,12,10 (20lbs DBs)
A. Dumbbell Curls
3x10 (30lbs DBs)
(rest 1:00)
B. Mini Band Triceps Ext
3x30 (red mini band)
5x8 (135)
(rest 1:00)
B. Chin-up
8x5
(rest 1:00)
A. Seated Row
15,12,10 (115)
(rest 1:00)
B. Bent Lateral Raise
15,12,10 (20lbs DBs)
A. Dumbbell Curls
3x10 (30lbs DBs)
(rest 1:00)
B. Mini Band Triceps Ext
3x30 (red mini band)
Saturday, December 6, 2014
Thursday, December 4, 2014
Thursday 12/4/14
Every 1:00 for 10:00
1 Clean
225/235/245/255/265/275/285/295/305/315
Back Squat
1 x 335
1 x 355
1 x 375
1 x 395
1 x 365
1 x 385
1 x 405
1 x 425
Sled Pull
4x20yrds at 180lbs
1x40yrds at 180lbs
Backwards Sled Pull
4x20yrds at 135
1 Clean
225/235/245/255/265/275/285/295/305/315
Back Squat
1 x 335
1 x 355
1 x 375
1 x 395
1 x 365
1 x 385
1 x 405
1 x 425
Sled Pull
4x20yrds at 180lbs
1x40yrds at 180lbs
Backwards Sled Pull
4x20yrds at 135
Tuesday, December 2, 2014
Subscribe to:
Posts (Atom)