Monday 11/28/16

Back Squat 
1x3 (315)
3x3 (365)

Push Press 
1x3 (185)
3x3 (225)

Power Clean 
1x3 (185)
3x3 (225)

Reverse Hyper 
1x20 (50)
1x20 (100)

 

Sunday 11/27/16

Superset
5 Bench Press (185/205/225/245/265)
5 Weighted Pull-ups (10/20/30/40/50)
(rest 1:30)

Drop Set 
Bench Press (275x4, 225x4, 185x2, 135x4)

Drop Set 
Weighted Pull-up (50x3, 40x3, 30x2, 20x2, 10x3)

15-12-9
Triceps Ext (35)
Face Pull (35)
Plate Raise (35) 
(rest 1:00)

3 rounds:
12 Seated Rows (135)
12 Ring Dips
(rest :30)

15-12-9
Cable Curls (10)

Saturday 11/26/16

South Mountain 
Trail Run - Marcos de Niza

Wednesday 11/23/16

Back Squat 
1x7 (275)
1x7 (315)
1x7 (365)

Push Press (from back)
1x7 (185)
1x7 (205)
1x7 (225)

Clean Deadlift
1x7 (275)
1x7 (315)
1x7 (365)

 

Tuesday 11/22/16

Superset
5 Bench Press 185/205/225/245/265/245/225/205/185
10 Seated Rows 125/135/145/155/165/155/145/135/125
(rest 2:00 between sets)

Superset 
21-15-9
Bar Dips
Lat Pull Downs (90)
(rest :30)

Supeset
10 Cable Curls (20)
10 Push-ups 
(rest :15)

Cable Upright Row
21-15-9 (10) 

 

Monday 11/21/16

Back Squat 
1x3 (315)
3x3 (365)

Thruster
1x3 (185)
1x3 (205)
3x3 (225)

Power Clean 
1x3 (185)
1x3 (205)
1x3 (225)
2x3 (245)

 

Saturday 11/19/16

South Mountain Trail Run 
Ridge Line (52:27)

 

Friday 11/18/16

5 rounds:
5 Bench Press (185/205/225/245/265)
5 Wt Pull-ups (10/20/30/40/40)
(rest 2:00)

Earthquake Bar Press
4x8 (100)

5 rounds:
10 Triceps Ext (35)
10 Face Pulls (35)
10 Plate Raises (35)
(rest 1:00)

 

Wednesday 11/16/16

Back Squat 
1x5 (275)
1x5 (315)
1x5 (365)

Clean Deadlift (floating)
1x5 (275)
1x5 (315)
1x5 (365)

Snatch Push Press
1x5 (185)
1x5 (205)
1x5 (225) 

 

Monday 11/14/16

Back Squat 
3x3 (365)

Push Press
3x3 (225)

Power Clean 
3x3 (225) 

 

Sunday 11/13/16

Hike Ridgeline
3.25 miles at South Mountain 

 

Friday 11/11/16

Bench Press
1x5 (225)
1x5 (245)
1x5 (265)
1x8 (225) (Tempo 31X1)

Seated Row
1x15 (95)
1x15 (105)
1x15 (115)
1x15 (125)
1x15 (135)

15-12-10
Triceps Ext (35)
Face Pull (35)
Plate Raise (45) 

 

Thursday 11/10/16

10:00 (112cals)
Assault Bike 

Track
3x30yrd Strides
2x30yrd Side Skip
2x10yrd Flamingo
2x10yrd Quad Flamingo
2x10yrd Toe Touch Shuffle
2x10yrd Knee Hug

Power
10x Start

Sprints
3x30yrd (bounding start)

Wednesday 11/9/16

Back Squat 
1x3 (275)
1x3 (315)
3x3 (365)

Snatch Pull
2x3 (225)
2x3 (275)

Pause Jerk + Jerk 
1+1 (225)
1+1 (245)
1+1 (275) 

 

Sunday 11/6/16

American Masters 
Buffalo, NY

Snatch 
116/119/123

Clean + Jerk 
145/150/161x

Total 273

First Place 105kg (40-44yrs)
Best Lifter (40-44yrs) 

 

Wednesday 11/2/16

Snatch 
2x1 (185)

Clean + Jerk 
2(1+1) (225) 

Competing in The American Masters this Sunday.