Wednesday, September 11, 2019

Band Face Pull 4 x 25

Front Squat 5 x 5 @ 145lbs
Deadlift 5 x 5 @ 185lbs

DB Bench Press 5 x 10 @ 55lbs
KB Incline Row 5 x 10 @ 24kg

STP 2 x 15

Friday, September 13, 2019

Face Pull 4 x 25

Bench Press 10 x 5 @ 145lbs

Goblet Squat 5 x 10 @ 28kg
KB RDL 5 x 10 @ 28kg
Neutral Chin-up 5/4/3/2/2 reps

Monday, September 16, 2019

BPA 4 x 25

Front Squat 5 x 5 @ 185lbs
High Bar Squat 5 x 5 @ 185lbs

DB Incline Press 5 x 10 @ 50lbs
KB Incline Row 5 x 10 @ 24kg

Calf Raise 2 x 8 single+12 double
Mountain Climber with Ball 2 x 10
Front Rack Carry 2 x 25m @ 24kg

Tuesday, September 17, 2019

3 rounds

Assault Bike 1 mile
Sled Push 25 metres @ 4 plates
Sled Drag 25 metres @ 4 plates
MB Carry 25 metres @ 100lbs

Thursday, September 19, 2019

Face Pull 4 x 25

Military Press 10 x 5 @ 105lbs

Front Rack Reverse Lunge 5 x 10 @ 24kg
KB Swing 5 x 10 @ 28kg
TRX Row 5 x 10

Monday, September 23, 2019

Face Pull 4 x 25

Front Squat 5 x 5 @ 205lbs
Deadlift 5 x 5 @ 225lbs

DB Bench Press 5 x 10 @ 65lbs
KB Incline Row 5 x 10 @ 28kg

Tuesday, September 24, 2019

AM

Run 400, walk 400 x 3

MB Chest Pass 3 x 5
Box Jump 3 x 5
Side-side Slam 3 x 5
Neutral Chin-up 5/4/3/3/2 reps

Face Pull 4 x 25

Bench Press 10 x 5 @ 165lbs

Goblet Squat 5 x 10 @ 32kg
KB RDL 5 x 10 @ 32kg

Monday, September 30, 2019

BPA 4 x 25

Front Squat 5 x 5 @ 225lbs
High Bar Squat 5 x 5 @ 225lbs

DB Incline Press 5 x 10 @ 60lbs
KB Incline Row 5 x 10 @ 28kg

KB SA Farmers Walk 2 x 40m @ 24kg

Tuesday, October 1, 2019

AM

3 rounds

Assault Bike 1 mile
Sled March 2 x 20m
Assault Bike 0.75 mile
Sled Drag 2 x 20m
Assault Bike 0.5 miles

SA Farmers Walk 5 x 20m @ 24kg

PM

Squatober

Front Squat 5 @ 135, 5 @ 185, 5 @ 225
High Bar Squat 5 @ 225, 3 @ 275, 1 @ 315

Wednesday, October 2, 2019

AM

Power Circuit – 5 sets x 5 reps

Box Jump
MB Chest Pass
KB Swing with Band
MB Slam

PM

Face Pull 4 x 25

Military Press 10 x 5 @ 115
Reverse Lunge with KB 3 x 10 @ 24kg
KB Swing 3 x 10 @ 32kg
TRX Row 5 x 10

SSB Squat 5 @ 160lbs, 5 @ 210, 5 @ 250, 3 @ 300, 1 @ 340

Thursday, October 3, 2019

AM
4 mins uphill treadmill
4 mins assault bike
4 mins uphill treadmill
4 mins assault bike
4 mins uphill treadmill
4 mins assault bike
6 mins uphill treadmill

PM
Front Squat 5 @ 135lbs, 5 @ 185, 5 @ 225, 3 @ 275, 1 @ 315

Friday, October 4, 2019

Face Pull 4 x 25

Front Squat 5 @ 135lbs, 5 @ 185, 3 x 5 @ 225
Deadlift 3 x 5 @ 275

DB Bench Press 50TR @ 75lbs 25/15/10
KB Incline Row 50TR @ 28kg 25/15/10

Monday, October 7, 2019

Face Pull 4 x 25

Bench Press 5 x 5 @ 185

Goblet Squat 5 x 10 @ 36kg
KB RDL 5 x 10 @ 36kg
Neutral Chin-up 5/4/4/3/2 reps

Paused SSB Squat 5 @ 160lbs, 3 @ 250, 2 @ 300, 1 @ 340

Tuesday, October 8, 2019

Power Circuit 5 sets x 5 reps

MB Chest Pass
Box Jump
MB Slam side-side
KB Swing with band

MB Shoulder Carry 4 x 25m @ 100lbs

Wednesday, October 9, 2019

BPA 4 x 25

Squat 5 x 5 @ 275lbs

DB Incline Press 50TR @ 70lbs 24/16/10
KB Incline Row 5 x 10 @ 28kg

Zigzag KB Farmers Walk 4 x 25m @ 28kg

Thursday, October 10, 2019

4 rounds
Assault Bike 1 min @ 70+ rpm
Uphill treadmill 4 mins 5.0 @ 3.5mph

Cooldown uphill treadmill 4 mins

High Bar Squat 5 @ 135, 5 @ 185, 5 @ 225, 3 @ 275, 2 @ 315, 1 @ 365, 2 @ 315, 3 @ 275

Friday, October 11, 2019

BPA 4 x 25

KB Swing 3 x 10 @ 32kg
SA Front Rack Reverse Lunge 3 x 10 @ 24kg

Military Press 5 x 5 @ 135
Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 1 @ 275, 1 @ 315, 1 @ 365
Ring Row 5 x 10

Saturday, October 12, 2019

Rogue Airbike 50/10 sec x 5

Pause SSB Squat 5 @ 160, 5 @ 210,
3 x 5 @ 250
Strict Log Press 3 x 5 @ 135
Log Row 3 x 5 @ 135

Monday, October 15, 2019

BPA 4 x 25

Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 3 x 5 @ 245lbs
KB Incline Row 50TR @ 32kg 18/14/10/8

Deadlift 5 @ 225, 3 x 5 @ 315lbs
DB Bench Press 50TR @ 80lbs 22/18/10

Tuesday, October 16, 2019

Uphill Treadmill 20 mins

Power Circuit 5 sets x 5 reps

Repeat Long Jump
MB Chest Pass
MB Slam
MB Side Throw L/R

High Bar Squat 3 x 10 @ 135lbs, 5 @ 225, 4 @ 275, 3 @ 315, 2 @ 365, 1 @ 405

Thursday, October 17, 2019

Face Pull 4 x 25

Bench Press 5 x 5 @ 205

Goblet Squat 5 x 10 @ 40kg
KB RDL 5 x 10 @ 40kg
Neutral Chin-up 5/5/4/3/2

Friday, October 18, 2019

BPA 4 x 25

High Bar Squat 10 @ 135lbs, 8 @ 185, 5 @ 225, 3 @ 275, 5 x 5 @ 295

DB Incline Press 50TR @ 75lbs 24/16/10
KB Incline Row 5 x 10 @ 32kg

Sled Push 10 x 25m @ 2 plates

Power Circuit 5 sets x 5 reps

Repeat Squat Jump
Side-side MB Slam
MB Chest Pass

Monday, October 21, 2019

BPA 100 TR
Sled Push 4 x 25m

Military Press 5 @ 95, 5 x 5 @ 145

Reverse Lunge with KB Front Rack 3 x 10 @ 28kg
KB Swing 3 x 10 @ 40kg
Ring Row 5 x 10

Front Squat 5 @ 135, 4 @ 185, 3 @ 225, 2 @ 275, 1 @ 315

Thursday, October 24, 2019

BPA 100TR

Front Squat 3 x 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 245, 5 @ 275
DB Bench Press 50TR @ 80lbs

Deadlift 5 @ 225, 5 @ 275, 5 @ 315, 5 @ 335, 5 @ 365
KB Incline Row 50TR @ 32kg

STP 3 x 10

Friday, October 25, 2019

Power Circuit 3 sets x 5 reps

Side-side MB Slam
MB Chest Pass
Side Throw L/R
Seated Jump
Step-up Jump

BPA 100TR

Bench Press 2 x 5 @ 135, 5 @ 185, 5 x 5 @ 225
DB RDL 5 x 10 @ 100lbs
Goblet Squat 5 x 10 @ 40kg

Tuesday, October 22, 2019

SA DB Shoulder Press 3 x 10 @ 50lbs
Goblet Squat 3 x 10 @ 24kg
TRX Row 3 x 10
DB RDL 3 x 10 @ 50lbs

KB Swing 10 reps @ 24kg EMOM for 10 mins

Friday, November 1, 2019

BPA 100TR
Military Press 5 x 5 @ 115lbs
Neutral Chin-up 6/5/4/3/2 reps
Sled Push 2 x 25m @ 1/2/3/4 plates

Bulgarian Squat 3 x 5 w 5 sec pause
High Bar Squat 3 x 10 @ 135, 8 @ 185, 5 @ 225, 5 @ 260, 5 @ 300, 5 @ 340, 1 @ 385, 1 @ 425, 1 @ 455

Back Extension 3 x 10
Calf Raise 2 x 15

Monday, November 4, 2019

BPA 100TR
STP 3 x 10

Bench Press 2 x 5 @ 135, 5 @ 180, 5 @ 205, 3 x 5 @ 235, 1 @ 255, 1 @ 275, 1 @ 295 – pause 1st rep of each set.
HB Squat 3 x 10 @ 135lbs, 8 @ 185, 5 @ 225, 5 x 5 @ 260lbs

DB Incline Press 5 x 10 @ 80lbs
KB Incline Row 50TR @ 32kg 24/16/10

Wednesday, November 6, 2019

DB Bench Press 10 @ 30/35/40/45/50
DB RDL 10 @ 30/35/40/45/50lbs
DB Row 10 @ 30/35/40/45/50lbs
Goblet Squat 10 @ 30/35/40/45/50lbs
DB Curl and Press 2 x 10 @ 20lbs
DB Rear Delt Raise 2 x 10 @ 10lbs

Thursday, November 7, 2019

DB Push Press 20 @ 50lbs
DB Swing 20 @ 50lbs
Uphill Treadmill 5 mins
DB Push Press 20 @ 50lbs
DB Swing 20 @ 50lbs
Uphill Treadmill 5 mins
DB Row 20 @ 50lbs
Goblet Squat 20 @ 50lbs
Uphill Treadmill 5 mins
DB Row 20 @ 50lbs
Goblet Squat 20 @ 50lbs
Uphill Treadmill 5 mins

DB Curl 50TR
DB Shoulder Press 50TR

Friday, November 8, 2019

BPA 100TR

Front Squat 3 x 10 @ 135, 8 @ 185, 5 @ 215, 5 @ 250, 5 @ 280
Bench Press 2 x 5 @ 135, 5 x 5 @ 185
DL 5 @ 225, 5 @ 295, 5 @ 340, 5 @ 385, 1 @ 435, 1 @ 455
KB Swing 3 x 10 @ 48kg
Ring Row 5 x 10

Sunday, November 10, 2019

BPA 100TR
Mountain Climber with Ball 3 x 10

Military Press 5 @ 95, 5 @ 115, 5 @ 135, 8 @ 155
KB CSR 3 x 10 @ 36kg

DL 5 x 5 @ 295
DB Bench Press 50TR @ 85lbs 22/17/11

Tuesday, November 12, 2019

High Bar Squat 3 x 10 @ 135, 8 @ 185, 5 @ 225, 5 @ 280, 5 @ 320, 5 @ 360
Chin-up 6/5/4/3/3

Military Press 5 x 5 @ 125
Back Extension 3 x 12
BPA 100TR

Thursday, November 14, 2019

10 reps, 10 breaths, 9 reps, 9 breaths…1 rep, 1 breath

Bulgarian Squat
DB CSR @ 50lbs
Goblet Squat @ 50lbs
DB Incline Press @ 50lbs
DB Swing @ 50lbs

Friday, November 15, 2019

DB Military Press 3 x 10
DB RDL 3 x 10
DB Row 3 x 10
Goblet Squat 3 x 10

Wednesday, November 20, 2019

STP 3 x 10
BPA 100TR

Bench Press 2 x 5 @ 135, 5 @ 185, 5 @ 195, 5 @ 220, 5 @ 250, 3 x 1 @ 275 – pause 1st rep of each set.
Front Squat 3 x 5 @ 135, 5 @ 185, 3 x 5 @ 230

DB Incline Press 3 x 10 @ 90lbs
DB CSR 50TR @ 75lbs 24/16/10

Thursday, November 21, 2019

AM
All done with 20kg weight vest

Uphill Treadmill Walk 5 mins
Ring Row x 10
Step-up x 10 each
Push-up x 10
KB Swing x 10
Uphill Treadmill Walk 5 mins
Ring Row x 10
Step-up x 10 each
Push-up x 10
KB Swing x 10
Uphill Treadmill Walk 5 mins
Ring Row x 10
Step-up x 10 each
Push-up x 10
KB Swing x 10
Uphill Treadmill Walk 5 mins

PM

Power Circuit
5 sets x 5 reps each

Side-side MB Slam
MB Chest Pass
Box Jump

Friday, November 22, 2019

AM

BPA 100TR
KB Swing 3 x 10 @ 48kg

Front Squat 3 x 5 @ 135, 5 @ 185, 5 @ 230, 5 @ 265, 5 @ 295
Bench Press 3 x 5 @ 195

Deadlift 5 @ 225, 3 @ 315, 3 @ 360, 3 @ 405, 3 x 1 @ 455
Ring Row 3 x 10

PM

Sled Push
10 x 25 metres @ 90lbs
Walk 50 metres btw sets

Monday, November 25, 2019

AM

Mountain Climber with Ball 3 x 10
BPA 100TR

Military Press 5 @ 125, 5 @ 145, 5 @ 160
DB CSR 3 x 10 @ 85lbs

Deadlift 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 275, 3 x 5 @ 315
DB Bench Press 50TR @ 90lbs 22/17/11

PM

Power Circuit 5 sets x 5 reps

KB Swing with Band
MB Slam
MB Chest Pass

Tuesday, November 26, 2019

3 rounds

Assault Bike 1 mile
Ring Push-up x 10
Sled Push 25m @ 90lbs
Ring Row x 10
KB Farmers Walk 40m @ 32kg
Sled Drag 20m @ 90lbs
Uphill Treadmill 5 mins

Wednesday, November 27, 2019

Military Press 5 @ 95, 5 x 5 @ 135
Back Extension 3 x 15
Chin-up 6/5/4/4/3
BPA 100TR

High Bar Squat 3 x 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 275, 5 @ 300, 5 @ 340, 5 @ 380, 1 @ 435

Thursday, November 28, 2019

AM

Power Circuit 5 sets x 5 reps

MB Chest Pass
MB Side Throw
MB Slam
MB Squat Jump

PM

3 rounds

Assault Bike 1 mile
KB Farmers Walk 100/75/50m @ 40kg
Sled Push 100/75/50m @ 2 plates
MB Front Carry 100/75/50 @ 100lbs

Friday, November 29, 2019

Sled Sprint 10 x 25m @ 2 plates
Walk 50m btw sets

Monday, December 2, 2019

STP 3 x 10
BPA 100TR

Bench Press 2 x 5 @ 135, 5 @ 185, 5 @ 205, 5 @ 235, 5 @ 260, 1 @ 275, 1 @ 295, 1 @ 315 – pause 1st rep of each set.
Front Squat 3 x 5 @ 135, 5 @ 185, 5 @ 225, 3 x 5 @ 250

DB Incline Press 3 x 10 @ 95lbs
DB CSR 50TR @ 80lbs 22/18/10

Tuesday, December 3, 2019

Uphill Treadmill 5 mins
Ring Push-up x 10
Walking Lunge with 60lbs MB x 10e
Ring Row x 10
KB Swing x 10 @ 40kg
Uphill Treadmill 5 mins
Ring Push-up x 10
Walking Lunge with 60lbs MB x 10e
Ring Row x 10
KB Swing x 10 @ 40kg
Uphill Treadmill 5 mins
Ring Push-up x 10
Walking Lunge with 60lbs MB x 10e
Ring Row x 10
KB Swing x 10 @ 40kg
Uphill Treadmill 5 mins

Wednesday, December 4, 2019

AM

Assault Bike
1 min, 8 x 10/50, 1 min

BPA 100TR
KB Swing 3 x 10 @ 48kg

Bench Press 3 x 5 @ 205
Ring Row with feet up 3 x 10

Thursday, December 5, 2019

5 Rounds

Sled Push 25m @ 1/2/3/4/5 plates
MB Over Shoulder @ 100lbs x 5L/R
Sled Drag 25m @ 1/2/3/4/5 plates
MB Carry 50m @ 100lbs
KB Farmers Walk 50m @ 40kg

Power Circuit 5 sets x 5 reps

Lying MB Chest Pass
Explosive Band Row
Repeat Vertical Jump

Friday, December 6, 2019

Front Squat 3 x 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 250, 5 @ 280, 5 @ 315
Deadlift 5 @ 225, 5 @ 315, 5 @ 340, 3 @ 385, 1 @ 435

Sled Sprint 12 x 25m @ 2 plates
Walk 50m btw sets

Monday, December 9, 2019

Bench Press 2 x 5 @ 135, 5 @ 185, 3 x 5 @ 225

SSB Squat 3 x 5 @ 160, 5 @ 210, 5 @ 250, 3 x 5 @ 300

Neutral Chin-up 3 x 5

Wednesday, December 11, 2019

5 x 10 each

Goblet Squat
KB Push-up
KB RDL
Ring Row

Thursday, December 12, 2019

Uphill Treadmill 30 mins

Friday, December 13, 2019

Front Squat 3 x 5 @ 135, 5 @ 185, 5 @ 225, 3 @ 275, 1 @ 315

Military Press 5 @ 95, 5 @ 135, 3 @ 185, 1 @ 225

Deadlift 5 @ 225, 3 @ 315, 1 @ 405, 1 @ 455, 1 @ 495

PM

Power Circuit 5 sets x 5 reps

MB Chest Pass
KB Swing
MB Slam
Seated Jump

Wednesday, December 18, 2019

DB Incline Press 8 @ 50/60/70/80lbs
Lat Pulldown 4 x 8
Goblet Squat 8 @ 65/85/105/125lbs
KB Swing 8 @ 28/32/40/40kg

Thursday, December 19, 2019

AM

High Bar Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 275, 5 @ 315, 5 @ 275, 5 @ 225, 5 @ 185, 5 @ 135

Military Press 3 x 8 @ 135
Ring Row with Feet Elevated 3 x 10

PM

Sled Sprint 10 x 25m @ 2 plates
Walk 50m btw sets

Friday, December 20, 2019

BPA 100TR
Bench Press 2 x 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 245, 5 @ 275, 5 @ 245, 5 @ 225, 5 @ 185, 5 @ 135

Double KB Front Squat 3 x 8 @ 28kg
KB Swing 5 x 10 @ 48kg

Tuesday, December 31, 2019

Military Press 5 @ 95, 5 @ 115, 3 x 5 @ 135
Goblet Squat 10 @ 24kg, 10 @ 28, 10 @ 32, 10 @ 36, 10 @ 40kg

KB Swing 3 x 10 @ 40kg
TRX Row 3 x 10

Wednesday, January 1, 2020

Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 4 @ 245, 3 @ 275, 2 @ 295, 1 @ 315
DB Bench Press 25 @ 50, 20 @ 60, 15 @ 70, 10 @ 80

Neutral Chin-up 3 x 5
Band Face Pull 2 x 20

Thursday, January 2, 2020

High Bar Squat 10 @ 135, 10 @ 185, 10 @ 225, 10 @ 275

Strict Log Press 3 x 10 @ 135
KB CSR 3 x 10 @ 28kg

BB Curl 2 x 20
Band Pushdown 2 x 20
Band Face Pull 2 x 25
TRX Flutter 2 x 20

Friday, January 3, 2020

KB Swing @ 24kg
10 reps EMOM x 20 mins

Saturday, January 4, 2020

3 sets x 5 reps each @ 24kg

KB Swing
Row
SA Front Rack Squat
SA KB Press

Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 245, 5 @ 275

Bench Press 5 @ 135, 5 @ 185, 5 @ 205, 5 @ 225, 5 @ 245 – pause 1st rep of each set.

Deadlift 5 @ 225, 5 @ 275, 5 @ 315, 5 @ 365

Sunday, January 5, 2020

4 Rounds

Rogue Airbike 1.0/0.8/0.6/0.4/0.2 mile
Push-up x 10
Split Squat x 10 each with 50lbs MB
Neutral Chin-up x 3
Mountain Climber with Ball x 10 each
TRX Row x 10

Monday, January 6, 2020

High Bar Squat 10 @ 135, 8 @ 185, 8 @ 230, 8 @ 270, 8 @ 310, 8 @ 270, 8 @ 230

DB Incline Row 3 x 8 @ 90lbs
DB Incline Press 50TR @ 75lbs 22/18/10

BPA 100TR
Calf Raise 2 x 15

Biceps 100TR
Triceps 100TR

Sled Sprint 10 x 25m @ 2 plates
Walk 50m btw sets

Tuesday, January 7, 2020

Uphill Treadmill 30 mins
Biceps 100TR
Triceps 100TR
STP 2 x 10
Band Face Pull 2 x 25

Power Circuit – 5 sets x 5 reps

MB Slam
Explosive Push-up
Repeat Vertical Jump

Wednesday, January 8, 2020

Band Face Pull 4 x 25
Bench Press 2 x 5 @ 135, 8 @ 170, 8 @ 195, 3 x 8 @ 225 – pause 1st rep.

DB RDL 3 x 8 @ 100lbs
Goblet Squat 5 x 10 @ 100lbs

Biceps 100TR
Triceps 100TR

Thursday, January 9, 2020

Assault Bike 2 miles x 4 rounds
Circuit x 3 rounds
Push-up, Swing, TRX Row, Lunge x 10

Biceps 100TR
Triceps 100TR

Power Circuit 3 sets x 5 reps each

MB Chest Pass
Side Throw L/R
MB Slam
KB Swing with band

Friday, January 10, 2020

Front Squat 5 @ 220, 5 @ 250, 5 @ 285

Deadlift 5 @ 225, 8 @ 275, 8 @ 320, 8 @ 365

DB Bench Press 3 x 8 @ 100lbs
DB Bench Pull 50TR @ 60lbs 22/16/12

Biceps 100TR
Triceps 100TR

Sled Sprint 10 x 25m @ 2 plates
Walk 50m btw sets

Saturday, January 11, 2020

KB Swing @ 28-32kg
10 reps EMOM x 15 mins

Monday, January 13, 2020

Military Press 5 @ 95, 8 @ 110, 8 @ 130, 3 x 8 @ 150

KB Front Squat 3 x 8 @ 28/28kg
KB Swing 5 x 10 @ 40kg

Biceps 100TR
Triceps 100TR

Tuesday, January 14, 2020

Uphill Treadmill 35 mins

Biceps 100TR
Triceps 100TR

Wednesday, January 15, 2020

High Bar Squat 10 @ 135, 8 @ 185, 5 @ 225, 5 @ 250, 5 @ 290, 5 @ 325

DB Incline Row 3 x 8 @ 95lbs
DB Incline Press 50TR @ 80lbs

Biceps 100TR
Triceps 100TR

KB Swing @ 32kg
10 reps EMOM x 10 mins

Thursday, January 16, 2020

Mixed Modal 30 mins

Friday, January 17, 2020

Uphill Treadmill 30 mins

Bench Press 2 x 5 @ 135, 5 @ 185, 5 @ 210, 3 x 5 @ 240 – pause 1st.

DB RDL 8 @ 50, 8 @ 80, 3 x 8 @ 115lbs
Goblet Squat 5 x 10 @ 115lbs

Biceps 100TR
Triceps 100TR
Face Pull 100TR

Monday, January 20, 2020

Front Squat 10 @ 135, 8 @ 185, 5 @ 225, 3 @ 235, 3 @ 270, 3 @ 300
Deadlift 5 @ 225, 5 @ 295, 5 @ 340, 5 @ 385

DB Bench Press 3 x 8 @ 105lbs
DB Bench Pull 50TR @ 65lbs 22/16/12

Biceps 100TR
Triceps 100TR

Assault Bike 10/50 x 10

Tuesday, January 21, 2020

Uphill Treadmill 30 mins

Power Circuit – 3 sets x 5 reps

Side Throw L/R
Seated Jump
Side-side MB Slam

Wednesday, January 22, 2020

Military Press 5 @ 95, 5 @ 120, 5 @ 140, 3 x 5 @ 155

KB Front Squat 3 x 8 @ 32/32kg
KB Swing 5 x 10 @ 48kg

Thursday, January 23, 2020

Uphill Treadmill 30 mins
Biceps 200TR
Triceps 200TR

Friday, January 24, 2020

High Bar Squat 10 @ 135, 8 @ 185, 5 @ 225, 8 @ 275, 5 @ 315, 3 x 3 @ 345

KB Incline Row 3 x 8 @ 48kg
DB Incline Press 50TR @ 85lbs 18/12/9/8/3
Calf Raise 2 x 15

BPA 100TR
Biceps 100TR
Triceps 100TR

Saturday, January 25, 2020

Rogue Bike 10/50 x 8

Sunday, January 26, 2020

Power Circuit- 5 sets x 5 reps

MB Slam
KB Swing
Explosive Push-up
TB Jump

Monday, January 27, 2020

Bench Press 2 x 5 @ 135, 5 @ 185, 8 @ 195, 5 @ 225, 3 x 3 @ 250

DB RDL 3 x 8 @ 125lbs
Goblet Squat 5 x 10 @ 125lbs

BPA 100TR
Biceps 100TR
Triceps 100TR

Tuesday, January 28, 2020

Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 250, 3 @ 285, 3 @ 320
Deadlift 5 @ 225, 8 @ 320, 5 @ 365, 5 @ 410

DB Bench Press 3 x 8 @ 110lbs
DB Bench Pull 50TR @ 70lbs

Face Pull 100TR
Biceps 100TR
Triceps 100TR
Calf Raise 2 x 15

Wednesday, January 29, 2020

Uphill Treadmill 30 mins

Power Circuit- 5 sets x 5 reps

Side-side MB Slam
Lateral Bound
Explosive Push-up
Seated Jump

Thursday, January 30, 2020

Military Press 8 @ 130, 5 @ 150, 3 x 3 @ 165

Goblet Squat 3 x 8 @ 68kg
KB Swing 5 x 10 @ 48kg +

Friday, January 31, 2020

High Bar Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 265, 5 @ 305, 5 @ 345, 5 x 5 @ 265
DB Bench Press 5 x 10 @ 80lbs
DB Incline Row 6 x 10 @ 70lbs

Sunday, February 2, 2020

Military Press 10 @ 45, 5 @ 95, 5 @ 115, 5 @ 125, 5 @ 145, 5 @ 160, 3 x 5 @ 125

Goblet Squat 4 x 10 @ 48kg
KB RDL 4 x 10 @ 48/48kg

Monday, February 3, 2020

Front Squat 5 @ 135, 5 @ 185, 5 @ 220, 5 @ 255, 5 @ 290
Deadlift 5 @ 225, 5 x 5 @ 300

DB Incline Row x 10 @ 70
DB Incline Press x 10 @ 70

Face Pull 100TR
Biceps 100TR
Triceps 100TR

Tuesday, February 4, 2020

Uphill Treadmill 30 mins

Wednesday, February 5, 2020

Bench Press 2 x 5 @ 135, 5 @ 185, 5 @ 215, 5 @ 240, 5 x 5 @ 185

DB RDL 5 x 10 @ 125lbs
Goblet Squat 5 x 10 @ 125lbs

Biceps 100TR
Triceps 100TR

Thursday, February 6, 2020

High Bar Squat 5 @ 135, 5 @ 185, 5 @ 225, 3 @ 285, 3 @ 325, 5 @ 365, 5 x 5 @ 285

DB Incline Row 6 x 10 @ 75lbs
DB Bench Press 5 x 10 @ 85lbs

Friday, February 7, 2020

Uphill Treadmill 30 mins

Friday, February 14, 2020

Military Press 10 @ 45, 5 @ 95, 3 @ 135, 3 @ 150, 5 @ 170, 5 x 5 @ 135

Goblet Squat 5 x 11 @ 125lbs
DB RDL 5 x 11 @ 125lbs

Sunday, February 16, 2020

KB Swing 5 x 10
Neutral Chin-up 5/4/3/2/1

Front Squat 5 @ 135, 5 @ 185, 3 x 5 @ 225
KB Push-up 5 x 10

Wednesday, February 19, 2020

Uphill Treadmill 30 mins

Reverse Lunge 3 x 10 @ 50lbs
DB Row 3 x 20 @ 50lbs

Alt DB Shoulder Press 3 x 10 @ 50lbs
DB RDL 3 x 10 @ 50lbs

Goblet Squat 3 x 10 @ 50lbs
STP 3 x 10

KB Swing x 10 reps EMOM x 20 mins

Thursday, February 20, 2020

Uphill Treadmill 30 mins

Front Squat 5 @ 135, 5 @ 185, 5 x 5 @ 225
Deadlift 5 @ 225, 5 @ 300, 5 @ 345, 5 @ 405

Incline DB Row 6 x 10 @ 75lbs
Incline DB Press 5 x 10 @ 75lbs

Friday, February 21, 2020

Bench Press 2 x 5 @ 135, 5 @ 185, 5 @ 200, 5 @ 230, 5 @ 255, 5 x 5 @ 200 – pause 1st rep.

With Thompson Fat Bells
FB RDL 6 x 10 @ 124lbs
Goblet Squat 5 x 10 @ 124lbs

Monday, February 24, 2020

Face Pull 100TR
High Bar Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 305, 3 @ 345, 3 @ 385, 5 x 5 @ 305

DB Incline Row 6 x 10 @ 80lbs
DB Bench Press 5 x 10 @ 90lbs

Tuesday, February 25, 2020

3 Rounds

Assault Bike 1 mile
Hand Lift Push-up x 10/12/15
Walking Lunge x 10/12/15
Sled Push x 25m
Sled Drag x 25m
Ring Row x 10/12/15
KB Swing x 10/12/15 @ 40kg

Assault Bike 1 mile

Wednesday, February 26, 2020

Military Press 10 @ 45, 5 @ 95, 5 @ 135, 5 @ 145, 3 @ 160, 5 @ 180, 5 x 5 @ 145

Goblet Squat 5 x 12 @ 125lbs
DB RDL 5 x 12 @ 125lbs
Face Pull 100TR

Thursday, February 27, 2020

Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 3 @ 240, 3 @ 275, 3 @ 305

DL 5 @ 225, 5 x 5 @ 320

DB Incline Row 6 x 10 @ 80lbs
DB Incline Press 6 x 10 @ 80lbs
Face Pull 100TR

Friday, February 28, 2020

Bench Press 5 @ 135, 5 @ 185, 5 @ 215, 3 @ 240, 1 @ 270, 5 x 5 @ 215 – pause 1st rep of each set.

DB RDL 5 x 12 @ 125lbs
Goblet Squat 5 x 12 @ 125lbs
Face Pull 100TR

Monday, March 2, 2020

High Bar Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 265, 5 @ 310, 5 @ 350, 5 x 5 @ 265

DB Incline Row 6 x 10 @ 85lbs
DB Bench Press 5 x 10 @ 95lbs
Face Pull 100TR

Tuesday, March 3, 2020

Assault Bike 1.0/1.4/1.7/2.0 miles
Push-up 20/15/12/10 reps
KB Swing 20/15/12/10 reps
Sled Push/Drag 25/25m
Ring Row 20/15/12/10 reps
Walking Lunge 20/15/12/10 reps

Thursday, March 5, 2020

Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 x 5 @ 240

DL 5 @ 225, 3 @ 320, 3 @ 370, 3 @ 415

DB Incline Row 5 x 10 @ 85lbs
DB Incline Press 5 x 10 @ 85lbs
Face Pull 100TR

Friday, March 6, 2020

Military Press 5 @ 95, 5 @ 115, 5 @ 125, 5 @ 145, 5 @ 165, 5 x 5 @ 125

Goblet Squat 13 @ 60/70/80/90/100lbs
DB RDL 13 @ 60/70/80/90/100lbs

Monday, March 9, 2020

Uphill Treadmill 30 mins

Push-up 3 x 10
Reverse Lunge 3 x 10
Back Extension 3 x 10
Ring Row 3 x 10
Plate Squat 3 x 10

Tuesday, March 10, 2020

Bench Press 10 @ 45, 5 @ 135, 5 @ 190, 5 @ 225, 5 @ 245, 5 x 5 @ 190

DB RDL 5 x 10 @ 50lbs
Goblet Squat 5 x 10 @ 50lbs
– oblique strain on wknd playing hockey

Wednesday, March 11, 2020

Front Squat 5 x 5 @ 135
Face Pull 100TR

DB Incline Press 5 x 20 @ 50lbs
DB Incline Row 5 x 20 @ 50lbs
Single Leg Box Squat 5 x 10

BB Curl 3 x 20
BPA 3 x 20

Thursday, March 12, 2020

5 Rounds

Assault Bike 3 x 30/30 @ 50-55/70-75rpm
Hand Release Push-up x 10
Plate Squat x 10
Ring Row x 10
Walking Lunge x 10
Back Extension x 10

Friday, March 13, 2020

Military Press 10 @ 45, 5 @ 95, 5 @ 115, 5 @ 135, 5 @ 155, 5 x 5 @ 115

DB RDL 5 x 10 @ 50lbs
Goblet Squat 10 @ 50/60/70/80/90/100lbs
Face Pull 100TR

Sunday, March 15, 2020

Face Pull 3 x 25
BTN Press 3 x 25

Triceps Pushdown 3 x 25
Fat Bar Curl 3 x 25

Monday, March 16, 2020

Goblet Squat 3 x 10
Push-up 3 x 10
KB Swing 3 x 10
KB Row 3 x 10

Tuesday, March 17, 2020

Bulgarian Squat 3 x 10
TRX Row 3 x 10
Band GM 3 x 10
Push-up 3 x 10
Bar Hang 3 x 30 sec

Front Squat 5 @ 135, 5 @ 185, 5 @ 205, 5 @ 225, 5 @ 245, 5 @ 275
Face Pull 5 x 20

DB Bench Press 5 x 10 @ 80lbs
DB Incline Row 5 x 10 @ 36kg
Front Squat 5 x 5 @ 205

Wednesday, March 18, 2020

Rogue Airbike 1 mile
Push-up x 15
KB Swing x 15
Cable Row x 15
Overhead Squat x 15
X 4 Rounds + Rogue Airbike 1 mile

Reverse Woodchop x 15
Woodchop x 15
Pallof Chop x 15

Friday, March 20, 2020

OH Squat 3 x 10
BTN Press 3 x 10
STP 3 x 10
Neutral Chin-up 3 x 5

Bench Press 10 @ 45, 5 @ 135, 5 @ 185, 5 @ 205, 5 @ 230, 5 @ 260 – pause 1st.
Face Pull 5 x 25

Goblet Squat 5 x 10 @ 48kg
DB RDL 5 x 10 @ 36/36kg
Bench Press 5 x 5 @ 205 – pause 1st.

Saturday, March 21, 2020

Triangle BPA 40/35/25 reps
Band Pushdown 40/35/25 reps
BB Curl 40/35/25 reps
BTN Press 40/35/25 reps

Sunday, March 22, 2020

SSB Squat 5 @ 160, 5 @ 210, 3 x 5 @ 250
Neutral Chin-up 5/4/3/2/1

TB DL 5 @ 135, 5 @ 225, 3 x 5 @ 315
Strict Log Press 5 x 5 @ 135lbs

Tuesday, March 24, 2020

Bulgarian Squat 3 x 10
TRX Row 3 x 10
Band GM 3 x 10
Push-up 3 x 10
Bar Hang 3 x 30 sec

Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 275, 5 @ 315, 5 @ 365
BPA 5 x 25

DB Incline Press @ 80lbs
KB Incline Row @ 36kg
Squat 5 x 5 @ 275

Wednesday, March 25, 2020

6 rounds

Rogue Airbike 0.5 mile
Walk 40m
KB Farmers Walk 40m @ 48/48kg
Walk 40m
Sandbag Carry 40m @ 65kg
Walk 80m

Friday, March 27, 2020

OH Squat 3 x 10
BTN Press 3 x 10
STP 3 x 10
Neutral Chin-up 3 x 5
Couch Stretch 3 x 30 sec

Military Press 5 @ 95, 5 @ 125, 5 @ 145, 5 @ 165
BPA 100TR

SSB Squat 5 x 10 @ 160lbs
KB RDL 5 x 10 @ 48kg
Military Press 5 x 5 @ 125

Saturday, March 28, 2020

Power Circuit- 5 sets x 5 reps each

Vertical Jump
MB Chest Pass
KB Swing
MB Slam

Circuit

5 x Sled Push 40m @ 4 plates
Walk 50m btw each set
TRX Row, Walking Lunge, Push-up 3 x 10
5 x Sled Drag 40m @ 4 plates
Walk 40m btw each set
TRX Row, Walking Lunge, Push-up 3 x 10
5 x Sled Push 40m @ 4 plates
Walk 50m btw each set
TRX Row, Walking Lunge, Push-up 3 x 10
5 x Sled Drag 40m @ 4 plates
Walk 40m btw each set
TRX Row, Walking Lunge, Push-up 3 x 10

Sunday, Marxh 29, 2020

Bulgarian Squat 3 x 10
TRX Row 3 x 10
Band GM 3 x 10
Push-up 3 x 10
Bar Hang 3 x 30 sec

Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 x 5 @ 240
DB Bench Press 5 x 10 @ 90lbs
KB Incline Row 5 x 10 @ 36kg

DL 5 @ 225, 3 @ 320, 3 @ 370, 3 @ 415
BPA 100TR

Monday, March 30, 2020

Rogue Airbike 2 miles @ 65+ rpm
Strength Circuit x 10 reps
Rogue Airbike 1.5 miles @ 67+ rpm
Strength Circuit x 15 reps
Rogue Airbike 1 mile @ 68+ rpm
Strength Circuit x 20 reps
Rogue Airbike 0.5 mile @ 70+ rpm

Strength Circuit
– band lat pd, kb swing, btn press, band woodchop, mb squat, band reverse woodchop

Tuesday, March 31, 2020

MB Squat 3 x 10
Suitcase Carry 3 x 20m @ 40kg
MB Throw 3 x 5

Bench Press 5 @ 135, 5 @ 190, 5 @ 220, 10 @ 245 – pause 1st
Band Face Pull 4 x 25

Goblet Squat 5 x 10 @ 48kg
KB RDL 5 x 10 @ 48/48kg
Bench Press 5 x 5 @ 190 – pause 1st

Wednesday, April 1, 2020

Circuit

Rogue Airbike 50/40/30/20/10 cals
KB FW 5/4/3/2/1 x 20m @ 48/48kg
Sandbag Carry 5/4/3/2/1 x 20m @ 65kg

Walking rest as needed throughout, total time ~35mins

Thursday, April 2, 2020

Bulgarian Squat 3 x 10
Band Lat Pulldown 3 x 10
KB Swing 3 x 10
Push-up 3 x 10
BPA 100TR
Bar Hang 3 x 30 sec

High Bar Squat 5 @ 135, 5 @ 185, 5 @ 225, 3 @ 285, 3 @ 330, 3 @ 370
KB Incline Row w Pause 2 x 10 @ 32kg, 3 x 10 @ 28kg

DB Incline Press 5 x 10 @ 85lbs
HB Squat 5 x 5 @ 285

Calf Raise 2 x 15
STP 2 x 15

Friday, April 3, 2020

Rogue Airbike 10/50 x 10 sets

Power Circuit – 5 sets x 5 reps

Seated Jump
Explosive Push-up
Banded KB Swing
MB Slam

Saturday, April 4, 2020

Bodybuilding Circuit

Sunday, April 5, 2020

Military Press 5 @ 95, 5 @ 115, 5 @ 135, 5 @ 155, 5 @ 175
KB RDL 5 x 10 @ 48/48kg

Military Press 5 x 5 @ 135
Split Squat w Contra Front Rack 3 x 10

Calf Raise 2 x 25
TKE Squat 2 x 25
BPA 100TR

Monday, April 6, 2020

Rogue Airbike 10/50 x 10 sets

Power Circuit – 5 sets x 5 reps

Band Assisted Jump
MB Chest Pass
Banded KB Swing
MB Slam

Tuesday, April 7, 2020

Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 255, 3 @ 290, 3 @ 325
KB Incline Row 2 x 10 @ 32kg, 3 x 10 @ 36kg

Deadlift 5 @ 225, 5 @ 295, 5 x 5 @ 345
DB Bench Press 5 x 10 @ 100lbs

BPA 100TR
Calf Raise 2 x 20
Mountain Climber with ball 2 x 10

Wednesday, April 8, 2020

3 rounds

Rogue Airbike 10/50 x 5 reps
Strength Circuit x 20 reps

Strength Circuit – trx row, kb swing, push-up, overhead squat, band ab pulldown

Thursday, April 9, 2020

Bench Press 5 @ 135, 5 @ 185, 5 @ 205, 5 @ 230, 8 @ 260 – pause 1st
Goblet Squat with Hip Circle
10 @ 24/28/32/36/40kg

Bench Press 5 x 5 @ 205 – pause 1st
KB Swing 5 x 10 @ 48kg

BPA 100TR
Pallof Chop 2 x 15
Banded EZ Curl Myo reps x 3 sets

Friday, April 10, 2020

Power Circuit – 5 sets x 5 reps

Squat Jump
Explosive Push-up
Banded KB Swing
Explosive Band Row

3 rounds

Run ~550m (block)
Sandbag Carry 100m @ 45kg
Rogue Airbike 1 mile
KB Farmers Walk 100m @ 28kg

Sunday, April 12, 2020

High Bar Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 275, 5 @ 310, 3 @ 350, 3 @ 390
KB Incline Row with Pause 5 x 10 @ 28kg

DB Incline Press 5 x 10 @ 90lbs
High Bar Squat 5 x 5 @ 310

BPA 100TR
Calf Raise 2 x 20

Monday, April 13, 2020

Rogue Airbike 10/50 x 10 sets

Power Circuit – 5 sets x 5 reps

Band Assisted Jump
MB Chest Pass
Banded KB Swing
Explosive Band Row

Band Scap Wall Slides 2 x 10
STP 2 x 10

Tuesday, April 14, 2020

Military Press 5 @ 95, 5 @ 135, 5 @ 145, 5 @ 165, 5 @ 185
KB RDL 5 x 10 @ 48/48kg

Military Press 5 x 5 @ 145
Split Squat 3 x 10

BPA 100TR
TKE Squat 2 x 25
Lateral Raise Myo reps x 3 sets

Wednesday, April 15, 2020

Rogue Airbike 2 miles @ 65+ rpm
Strength Circuit x 10 reps
Rogue Airbike 1.7 miles @ 65+ rpm
Strength Circuit x 15 reps
Rogue Airbike 1.3 miles @ 65+ rpm
Strength Circuit x 20 reps
Rogue Airbike 1 mile @ 65+ rpm

Strength Circuit – band lat pd, RFESS, trx push-up, band gm, trx fallout

Thursday, April 16, 2020

Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 x 5 @ 255
KB Incline Row @ 36kg

DL 5 @ 225, 5 @ 295, 5 @ 345, 3 @ 390, 1 @ 435, 1 @ 500
DB Bench Press 5 x 10 @ 100lbs

Saturday, April 18, 2020

Power Circuit – 5 sets x 5 reps

Squat Jump
Explosive Push-up
KB Swing
MB Slam

3 Rounds + Bonus Run Lap

Run ~550m (block) x 4
BTN Press 3 x 20/15/10
Overhead Squat 3 x 20/15/10
KB FW 3 x 100/80/60m @ 28kg
TRX Row 3 x 20/15/10
TRX Flutter 3 x 20/15/10
Sandbag Carry 3 x 100/80/60m @ 45kg

Sunday, April 19, 2020

Rogue Airbike – Gibala 10mins Workout

2 mins warm-up
20 sec sprint
2 mins easy
20 sec sprint
2 mins easy
20 sec sprint
3 mins cooldown

Above 100rpm on all 3 sprints.

Bench Press 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 245, 8 @ 275 – pause 1st
Goblet Squat with Hip Circle 5 x 10
BPA 4 x 25

Bench Press 5 x 5 @ 225 – pause 1st
KB Swing 5 x 10 @ 48kg
EZ Curl Myo Reps x 3 sets

Wednesday, April 22, 2020

Rogue Airbike 50/10 x 3 sets

SSB Squat 5 @ 160, 5 @ 210, 5 @ 250, 5 @ 300, 3 x 5 @ 250

KB Push-up 5 x 10
Band Row 5 x 10

Rogue Airbike 50/10 x 3 sets

Thursday, April 25, 2020

Power Circuit – 5 sets x 5 reps

Squat Jump
Explosive Push-up
KB Swing
MB Slam

KB Farmers Walk 5 x 40m @ 36/36kg
Sandbag Carry 5 x 40m @ 45kg

Monday, April 26, 2020

High Bar Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 x 5 @ 270
Body Row 5 x 10

TB DL 5 @ 225, 5 @ 275, 5 @ 325, 5 @ 375, 5 @ 425
DB Military Press 5 x 10 @ 50lbs

Band Face Pull 100TR
Calf Raise 2 x 20
STP 2 x 10

Tuesday, April 28, 2020

Run ~500m x 4 laps
Strength Circuit x 3 – 20/15/10 reps

Strength Circuit – push-up, mb squat, lat pulldown, kb swing, split squat, woodchop

Wednesday, April 29, 2020

Military Press 5 @ 95, 5 @ 115, 5 @ 130, 5 @ 150, 7 @ 170
Lat Pulldown 5 x 10

Bench Press 5 @ 135, 5 x 5 @ 190 – pause 1st
SSB Squat 4 x 10 @ 160, 10 @ 170

BPA 100TR
Band Wall Slide 2 x 8
Calf Raise 2 x 25

Thursday, April 30, 2020

30 sec on, 30 sec off, 30 mins

Jumping Jacks
KB Swing
Seal Jacks
Split Squat
Burpee
Inchworm

Friday, May 1, 2020

Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 260, 5 @ 295
DB CSR 5 x 10 @ 36kg

Deadlift 5 @ 225, 5 @ 275, 5 x 5 @ 305
KB Push-up w feet up 5 x 10

Band Face Pull 4 x 25
MC with Ball 2 x 10
BB Curl 2 x 25

Saturday, May 2, 2020

Run ~500m x 4 laps
Strength Circuit x 3 – 40m or 20 reps

Strength Circuit – KB FW @ 48kg, btn press, sandbag carry, bb curl, band ab pulldown

January to September Training

Posted: September 10, 2019 in Uncategorized

Wednesday, January 30, 2019

Face Pull 4 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 90, 5 @ 102, 5 @ 115, 5 x 8 @ 90

Goblet Squat 5 x 10 @ 120lbs
DB RDL 5 x 10 @ 120lbs

Thursday, January 31, 2019

Box Jump 5 x 5
Explosive Push-up 5 x 5
Explosive Reverse Woodchop 5 x 5 each
Side-side MB Slam 5 x 5 each

Cross Body KB Carry 3 x 30m @ 20+32kg

Friday, February 1, 2019

Face Pull 4 x 25

High Bar Squat 5 @ 155, 3 @ 175, 1 @ 195, 1 @ 210, 5 x 10 @ 125

DB Bench Press 5 x 10 @ 100lbs
Cable Row 5 x 10

Sunday, February 2, 2019

Band Pullapart 4 x 25

Military Press 5 @ 135lbs, 5 @ 155, 5 @ 175, 5 x 10 @ 115lbs

Reverse Lunge with KB front rack 5 x 10 @ 70lbs
KB Swing 5 x 10 @ 70lbs + band

KB Farmers Walk 5 x 60 metres @ 80lbs each hand

BB Curl 2 x 20
Calf Raise 2 x 20

Monday, February 4, 2019

Repeat Vertical Jump 5 x 5
Lying MB Chest Pass 5 x 5
MB Slam 5 x 5

Sprint 5 x 30 metres

Thursday, Feburary 7, 2019

BPA 4 x 25

Front Squat 2 x 5 @ 60, 5 @ 90, 5 @ 110, 5 @ 126, 5 @ 142
DL 5 @ 110kg, 5 x 5 @ 150kg

DB Incline Press 5 x 10 @ 100lbs
DB Incline Row 5 x 10 @ 90lbs

Friday February 8, 2019

BPA 4 x 25

Bench Press 2 x 5 @ 135lbs, 5 @ 210, 5 @ 245, 5 @ 265, 1 @ 295, 1 @ 315, 5 x 6 @ 210lbs – first reps paused.

KB Double Front Rack Squat 5 x 10 @ 70+70lbs
DB RDL 5 x 10 @ 125lbs

KB Farmers Walk 3 x 60 metres @ 80lbs each hand
Calf Raise 2 x 20
BB Curl 2 x 20

Wednesday, February 13, 2019

BPA 4 x 25

High Bar Squat 2 x 5 @ 60kg, 5 @ 100, 5 @ 120, 5 @ 137, 5 @ 158, 5 @ 179, 5 x 10 @ 105

DB Bench Press 5 x 10 @ 110lbs
Cable Row 5 x 10

Thursday, February 14, 2019

Shuttle Jump 3 x 5
Explosive Push-up with band assist 3 x 5
Crossover Step-up Jump 3 x 5
Side-side MB Slam 3 x 5

Power Clean from Hip 3 @ 60kg, 4 x 3 @ 70kg

Friday, February 15, 2019

Face Pull 4 x 25

Military Press 5 @ 40kg, 5 @ 55, 5 @ 64, 5 @ 72, 5 x 8 @ 55

Split Squat with Contralateral KB front rack 5 x 10 @ 28kg
KB Swing 5 x 10 @ 44kg

Sunday, February 17, 2019

BPA 4 x 25

Front Squat 2 x 5 @ 135, 5 @ 205, 5 x 5 @ 245lbs

DL 5 @ 245lbs, 5 @ 315, 3 @ 335lbs, 3 @ 385, 3 @ 425

Incline DB Press 5 x 10 @ 105lbs
DB Bench Pull 5 x 10 @ 70lbs

Calf Raise 2 x 25
BB Curl 2 x 25

Tuesday, February 19, 2019

Repeat Vertical Jump 5 x 5
MB Slam 5 x 5
Heidens 5 x 5
MB Chest Pass 5 x 5

Wednesday, February 20, 2019

BPA 4 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 85, 5 @ 98, 5 @ 110, 5 x 8 @ 85

Goblet Squat 5 x 10 @ 130lbs
DB RDL 5 x 10 @ 130lbs

Friday, February 22, 2019

Face Pull 4 x 25

High Bar Squat 2 x 5 @ 60kg, 5 @ 100, 5 @ 120, 3 @ 150, 3 @ 170, 3 @ 190, 5 x 10 @ 120

DB Bench Press 5 x 10 @ 110lbs
Cable Row 5 x 10

Sunday, February 24, 2019

Scoop Throw for Height 5 x 5
Chest Pass into Wall 5 x 5

MB Side Throw 5 x 5
KB Swing 5 x 5

Sprint 5 x 25 metres

Monday, February 25, 2019

Face Pull 4 x 25

Military Press 5 @ 20kg, 5 @ 49, 5 @ 60, 5 @ 68, 5 @ 77, 5 x 6 @ 60

Split Squat with Contralateral KB front rack 5 x 10 @ 32kg
KB Swing 5 x 10 @ 44kg + band

Tuesday, February 26, 2019

Band Long Jump 5 x 5
MB Push Press Throw 5 x 5
MB Slam 5 x 5
Bench Slalom Jump 5 x 5

Curve Treadmill Sprint 5 x 8-10 secs

Thursday, February 28, 2019

Face Pull 4 x 25

Front Squat 5 @ 120, 3 @ 134, 1 @ 150
DL 5 x 5 @ 160

Incline DB Press 10 @ 110lbs, 4 x 10 @ 100lbs
DB Bench Pull 5 x 10 @ 75lbs

Friday, March 1, 2019

Band Pullapart 4 x 25

Bench Press 5 @ 60kg, 5 @ 60, 5 @ 91, 5 @ 104, 5 @ 117, 5 x 6 @ 91

Goblet Squat 5 x 10 @ 100lbs
DB RDL 5 x 10 @ 100lbs

Sunday, March 3, 2019

Band Pullapart 4 x 25

High Bar Squat 2 x 5 @ 135, 5 @ 225, 5 @ 315, 5 @ 345, 3 @ 395, 1 @ 440, 5 x 10 @ 295

DB Bench Press 5 x 10 @ 115lbs
Cable Row 5 x 10

Thursday, March 7, 2019

Front Squat 2 x 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 275, 5 @ 315, 5 @ 275, 5 @ 225

Military Press 5 @ 95, 5 @ 135, 5 @ 155, 5 @ 185, 5 @ 155, 5 @ 135

KB Swing 3 x 15
Rope Row/Pulldown 3 x 20

Friday, March 8, 2019

Barbell Complex
RDL, Row, Press, Front Squat
5 sets x 5 reps each @ 40kg

Scoop Throw 3 x 5
MB Slam 3 x 5
MB Chest Pass 3 x 5

Monday, March 11, 2019

Repeat Vertical Jump 5 x 5
Explosive Push-up 5 x 5
Heidens 5 x 5
MB Slam 5 x 5

Wednesday, March 13, 2019

BPA 4 x 25

Military Press 5 @ 40kg, 5 @ 64, 5 @ 72, 5 @ 81, 5 x 5 @ 64

Split Squat with Contralateral KB front rack 5 x 10 @ 28kg
KB Swing 5 x 10 @ 48kg

Thursday, March 14, 2019

Barbell Complex
RDL, Row, Hang Clean, Press, Front Squat
5 sets x 6 reps each @ 40kg

Friday, March 15, 2019

Face Pull 4 x 25

Front Squat 2 x 5 @ 70kg, 5 @ 100, 5 x 5 @ 120kg
Deadlift 5 @ 120kg, 5 @ 140, 5 @ 160, 3 @ 180, 1 @ 205

Incline DB Press 10 @ 110lbs, 4 x 10 @ 100lbs
DB Bench Pull 5 x 10 @ 75lbs

Monday, March 18, 2019

Face Pull 4 x 25

Bench Press 2 x 5 @ 60, 5 @ 80, 5 @ 100, 5 @ 110, 5 @ 125, 1 @ 140, 1 @ 150, 5 x 5 @ 100 – pause 1st rep of each set.

Goblet Squat 5 x 10 @ 120lbs
DB RDL 5 x 10 @ 120lbs

Wednesday, March 20, 2019

DB Incline Press 4 x 15
KB RDL 4 x 15
TRX Row 4 x 15
Overhead Squat 4 x 15

Thursday, March 21, 2019

5 rounds x 10 reps each

Push-up
Overhead Squat
Body Row
Back Extension
Walking Lunge
Stir the Pot

Sunday, March 24, 2019

Incline DB Press 3 x 15
Goblet Squat 3 x 15
KB RDL 3 x 15
Incline DB Row 3 x 15
Calf Raise 2 x 20
BPA 2 x 25
KB Farmers Walk 3 x 50m @ 48kg

Monday, March 25, 2019

Face Pull 4 x 25

Squat 2 x 5 @ 60kg, 5 @ 100, 5 @ 120, 5 @ 140, 5 x 5 @ 100

DB Bench Press 3 x 15 @ 70lbs
DB Bench Pull 3 x 15 @ 55lbs

Tuesday, March 26, 2019

Half Leg Circuit x 3 sets
Sandbag Clean and Press 3 x 5 @ 45kg
Sandbag Over Shoulder 3 x 5 each
Sled Sprint 5 x 30 metres @ 90lbs

Wednesday, March 27, 2019

BPA 4 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 80, 5 @ 100, 5 @ 120, 3 x 5 @ 80

Goblet Squat 4 x 15 @ 32kg
KB Swing 4 x 15 @ 32kg

Fat Bar Curl 4 x 10

Thursday, March 28, 2019

Squat Jump 5 x 5
Explosive Push-up 5 x 5
MB Slam 5 x 5

Saturday, March 30, 2019

Logan Strong Workout
81.88m

4 rounds

8 Front Squat @ 60kg
1 Chin-up
8 Power Clean @ 135lbs
8 Burpees

Monday, April 1, 2019

Logan Strong Workout
81.88m

4 rounds

8 Front Squat @ 60kg
1 Chin-up
8 Power Clean @ 135lbs
8 Burpees

Tuesday, April 2, 2019

Face Pull 4 x 25

High Bar Squat 2 x 5 @ 60kg, 5 @ 100, 5 @ 120, 5 @ 140, 5 @ 161, 5 @ 183, 5 x 5 @ 140

Military Press 5 @ 40kg, 5 @ 57.5, 5 @ 65, 5 @ 75, 5 x 5 @ 57

Neutral Chin-up 5 x 5

Thursday, April 4, 2019

Face Pull 4 x 25

DB Bench Press 5 x 15 @ 80lbs
Goblet Squat 5 x 15 @ 90lbs
DB Bench Pull 5 x 15 @ 55lbs
KB Swing 5 x 15 @ 32kg

Friday, April 5, 2019

Face Pull 4 x 25

Front Squat 2 x 5 @ 60kg, 5 @ 80, 5 @ 105, 5 @ 130, 5 @ 136

Bench Press 5 @ 86kg, 5 @ 100, 5 @ 113, 5 x 5 @ 86

Deadlift 5 x 5 @ 150kg

Monday, April 8, 2019

Face Pull 4 x 25

DB Bench Pull 5 x 15 @ 55lbs
Goblet Squat 5 x 15 @ 100lbs
DB Incline Press 5 x 15 @ 70lbs
DB RDL 5 x 15 @ 80lbs

Wednesday, April 10, 2019

Band Pullapart 4 x 25

High Bar Squat 2 x 5 @ 60kg, 5 @ 110, 5 @ 130, 3 @ 150, 3 @ 172.5, 3 @ 195, 5 x 5 @ 150

Military Press 5 @ 40, 3 @ 61, 3 @ 70, 3 @ 79, 5 x 5 @ 61

Neutral Chin-up 3 x 5

Thursday, April 11, 2019

Box Jump 5 x 5
Explosive Push-up 5 x 5
MB Slam 5 x 5

Sunday, April 14, 2019

Bench Pull 5 x 15 @ 115lbs
Goblet Squat 5 x 15 @ 48 kg
DB Bench Press 5 x 15 @ 85lbs
KB Swing 5 x 15 @ 32kg

Monday, April 15, 2019

Box Jump 5 x 5
Explosive Push-up 5 x 5
MB Slam 5 x 5

Wednesday, April 17, 2019

Face Pull 4 x 25

Front Squat 2 x 5 @ 70kg, 5 x 5 @ 105kg

Bench Press 2 x 5 @ 60kg, 5 @ 93, 5 @ 105, 5 @ 120, 5 x 5 @ 93 – pause 1st reps.

Deadlift 5 @ 130kg, 5 @ 145, 5 @ 165, 5 @ 187

Neutral Chin-up 3 x 5

Sunday, April 21, 2019

DB Incline Press 5 x 15 @ 75lbs
Goblet Squat 5 x 15 @ 48kg
DB RDL 5 x 15 @ 90lbs
TRX Row 5 x 15

Monday, April 22, 2019

BPA 4 x 25

High Bar Squat 2 x 5 @ 70kg, 5 @ 110, 5 @ 140, 5 @ 161, 3 @ 183, 1 @ 205, 5 x 5 @ 161

Military Press 5 @ 40kg, 5 @ 67.5, 3 @ 75, 3 @ 82.5, 5 x 5 @ 67.5

Neutral Chin-up 3 x 5

Tuesday, April 23, 2019

Box Jump 3 x 5
Lying MB Chest Pass 3 x 5
MB Slam 3 x 5

BB Complex 3 sets x 5 reps each @ 60kg
Row, RDL, Hang Clean, Push Press, Front Squat

Wednesday, April 24, 2019

BPA 4 x 25

KB Incline Row 5 x 15 @ 28+28kg
KB Front Squat 5 x 15 @ 28+28kg
DB Bench Press 4 x 15, 10, 5 @ 90lbs
KB Swing 5 x 15 @ 32kg

Thursday, April 25, 2019

Face Pull 4 x 25

Front Squat 2 x 5 @ 70kg, 5 @ 90, 3 @ 112, 3 @ 128, 3 @ 144kg

Bench Press 2 x 5 @ 60kg, 5 @ 100, 5 @ 112, 5 @ 125, 5 x 5 @ 100kg – pause 1st reps.

Deadlift 5 @ 110kg, 5 @ 140, 5 x 5 @ 155kg

Neutral Chin-up 3 x 5

Monday, April 29, 2018

Face Pull 4 x 25

DB Incline Press 5 x 15 @ 80lbs
Goblet Squat 5 x 15 @ 120lbs
DB RDL 5 x 15 @ 100lbs
DB Bench Pull 5 x 15 @ 60lbs

Sunday, May 5, 2019

Band Face Pull 3 x 25

KB RDL 3 x 10 @ 20+20kg
KB Row 3 x 10 @ 20+20kg
KB Front Squat 3 x 10 @ 20+20kg
KB Shoulder Press 3 x 10 @ 20+20kg
KB Farmers Walk 3 x 60m @ 20+20kg

Tuesday, May 7, 2019

High Bar Squat 2 x 5 @ 60kg, 5 @ 100, 5 @ 120, 5 @ 140, 5 @ 120, 5 @ 100kg

DB Incline Row 3 x 15 @ 24kg
DB Incline Press 15 @ 40/50/60lbs
BPA 2 x 25

Wednesday, May 8, 2019

BPA 4 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 80, 5 @ 100, 5 @ 80, 5 @ 60kg – pause 1st.

Sandbag Squat 3 x 15 @ 45kg
KB RDL 3 x 15 @ 28kg

Friday, May 10, 2019

Face Pull 4 x 25

Front Squat 2 x 5 @ 70kg, 5 @ 90, 5 @ 100, 5 @ 110, 5 @ 120

Deadlift 5 @ 120kg, 5 @ 140, 5 @ 160

DB Bench Press 15 @ 60/70/80lbs
Neutral Chin-up 3 x 5

Monday, May 13, 2019

Face Pull 4 x 25

High Bar Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 5 @ 140, 5 @ 160, 5 x 5 @ 120kg

TRX Row 5 x 15
DB Bench Press 5 x 15 @ 80lbs

Wednesday, May 15, 2019

BPA 4 x 25

Military Press 5 @ 40kg, 5 @ 50, 5 @ 60, 5 @ 70, 5 x 5 @ 50kg

Goblet Squat 5 x 15 @ 48kg
KB Swing 5 x 15 @ 40kg

Thursday, May 16, 2019

Reactive Box Jump 5 x 5
Explosive Push-up 5 x 5
MB Slam 5 x 5

Friday, May 17, 2019

BPA 4 x 25
Calf Raise 2 x 15

Front Squat 5 @ 60kg, 5 @ 80, 5 @ 100, 5 @ 120, 5 @ 140kg

DL 5 @ 100kg, 5 @ 140, 5 x 5 @ 160kg

KB Incline Row 5 x 15 @ 28kg
DB Incline Press 5 x 15 @ 70lbs

Sunday, May 19, 2019

Stir the Pot + Rollout 3 x 10
Neutral Chin-up 3 x 5
Calf Raise 3 x 10

TKE Squat with KB 3 x 15
KB RDL + band around waist 3 x 15
Push-up with Hands on Ball 3 x 15

Skater Squat 3 x 5
DB Curl 3 x 10
Overhead Plate Extension 3 x 15

Monday, May 20, 2019

BPA 4 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 87.5, 5 @ 100, 5 @ 115, 5 x 5 @ 87.5kg

KB Front Squat 5 x 10 @ 28+28kg
KB RDL + Band 5 x 10 @ 28+28kg

Wednesday, May 22, 2019

BPA 4 x 25

HB Squat 3 x 5 @ 60kg, 5 @ 100, 5 @ 120, 5 @ 135, 5 @ 155, 5 @ 175, 5 x 5 @ 135

DB Military Press 5 x 10 @ 50lbs
KB Incline Row 5 x 10 @ 32kg
Monday, May 27, 2019

Front Squat 2 x 5 @ 60kg, 5 @ 80, 5 @ 100, 5 @ 120, 3 x 5 @ 100kg

TRX Row 3 x 10
DB Bench Press 10 @ 50/60/70lbs
Mountain Climber with Ball 3 x 10

Wednesday, May 29, 2019

BPA 4 x 25

Military Press 5 @ 40kg, 5 @ 50, 5 @ 60, 5 @ 65, 5 @ 70, 3 x 5 @ 60kg

Goblet Squat 4 x 10 @ 48kg
KB Swing 4 x 10 @ 32kg
KB CSR 4 x 10 @ 28kg
Calf Raise 2 x 15

Saturday, June 1, 2019

BPA 4 x 25

High Bar Squat 3 x 5 @ 60kg, 5 @ 100, 5 @ 130, 3 @ 145, 3 @ 165, 3 @ 185, 3 x 5 @ 145kg

DB Military Press 4 x 10 @ 55lbs
TRX Row 4 x 10
STP + Rollout 4 x 10
Calf Raise 2 x 15

Sunday, June 2, 2019

BPA 4 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 95, 5 @ 107.5, 5 @ 122.5, 3 x 5 @ 95kg

Goblet Squat 4 x 10 @ 48kg
KB Swing 4 x 10 @ 40kg
KB CSR 4 x 10 @ 32kg

Tuesday, June 4, 2019

BPA 4 x 25

DL 2 x 5 @ 70kg, 5 @ 120, 5 @ 142.5, 5 @ 165, 5 @ 187.5kg, 3 x 5 @ 142.5

DB Bench Press 4 x 10 @ 80lbs
Bulgarian Squat 4 x 10 @ 24kg offset load
Neutral Chin-up 5 x 5

Rogue Airbike
2 mins warm-up
50s easy, 10s hard x 10
3 mins cooldown

KB Farmers Walk 3 x 50 metres
Sandbag Carry 3 x 50 metres

Calf Raise 2 x 15
Fat Bar Curl 2 x 15
Overhead Plate Extension 2 x 15
Fat Bar Reverse Curl 2 x 15

Wednesday, June 5, 2019

Power Circuit 5 sets x 5 reps each

Vertical Jump
Explosive Push-up
KB Swing
Explosive Band Row

Friday, June 7, 2019

BPA 4 x 25

Front Squat 3 x 5 @ 60kg, 5 @ 90, 3 @ 112.5, 3 @ 127.5, 3 @ 145, 3 x 5 @ 112.5kg

DB Incline Press 4 x 10 @ 70lbs
TRX Row 4 x 10
SA Farmers Walk 4 x 30m @ 44kg

Sunday, June 9, 2019

BPA 4 x 25

Military Press 5 @ 40kg, 5 @ 62.5, 5 @ 72.5, 5 @ 80, 3 x 5 @ 62.5kg

KB Front Squat 4 x 10 @ 28+28kg
DB RDL 4 x 10 @ 90lbs
KB CSR 4 x 10 @ 32kg

Monday, June 10, 2019

Power Circuit 5 sets x 5 reps each

Vertical Jump
MB Push Press
Band Long Jump
MB Slam

Tuesday, June 11, 2019

Face Pull 4 x 25

High Bar Squat 3 x 5 @ 70kg, 5 @ 110, 5 @ 140, 5 @ 155, 3 @ 175, 1 @ 195, 3 x 5 @ 155

DB Military Press 4 x 10 @ 60lbs
TRX Row 4 x 10
Mountain Climber with Ball 4 x 10

Thursday, June 13, 2019

Power Circuit 5 sets x 5 reps each

Reactive Box Jump
MB Chest Pass
Scoop Throw for height
MB Slam
MB Front Carry 30 metres @ 125lbs

Friday, June 14, 2019

Face Pull 4 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 80, 5 @ 103, 5 @ 115, 5 @ 130, 3 x 5 @ 103

Goblet Squat 4 x 10 @ 120lbs
KB Swing 4 x 10 @ 40kg
DB Bench Pull 4 x 10 @ 65lbs

Monday, June 17, 2019

Face Pull 4 x 25

Front Squat 3 x 5 @ 60kg, 5 @ 100, 5 @ 120, 3 @ 136, 1 @ 152kg, 1 @ 170kg, 3 x 5 @ 120kg

DB Incline Press 4 x 10 @ 80lbs
TRX Row 4 x 10
STP + Rollout 4 x 10

Tuesday, June 18, 2019

Rogue Airbike 1 min, 10/50 x 8, 1 min

Power Circuit 5 sets x 5 reps each

Seated Jump
MB Slam
KB Swing
Explosive Push-up

Wednesday, June 19, 2019

Face Pull 4 x 25

Military Press 5 @ 40kg, 5 @ 60, 5 @ 68, 5 @ 78, 5 @ 85, 3 x 5 @ 68kg

Goblet Squat 4 x 10 @ 120lbs
DB RDL 4 x 10 @ 100lbs
DB CSR 4 x 10 @ 75lbs

Thursday, June 20, 2019

Logan Strong Workout
81.88m

4 rounds

8 Front Squat @ 60kg
1 Chin-up
8 Power Clean @ 135lbs
8 Burpees

Friday, June 21, 2019

Face Pull 4 x 25

Deadlift 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 3 @ 154, 3 @ 176, 3 @ 200, 3 x 5 @ 154

Bulgarian Squat 4 x 10 @ 28kg offset
DB Bench Press 4 x 10 @ 90lbs
Neutral Chin-up 5 x 5

Saturday, June 22, 2019

Rogue Airbike 1 min, 10/50 x 8, 1 min

Sunday, June 23, 2019

Sandbag Carry 3 x 200 feet @ 65kg
Farmers Walk 3 x 200 feet @ 36kg KBs
Sled Push 6 x 200 feet @ sled + 90lbs

Tuesday, June 25, 2019

Power Circuit 5 sets x 5 reps each

Reactive Box Jump
MB Slam
KB Swing
Explosive Push-up

Wednesday, June 26, 2019

BPA 4 x 25

DL 5 @ 70kg, 5 @ 110, 5 @ 140, 5 @ 165, 3 @ 187.5, 3 @ 210, 3 x 5 @ 165kg

Bulgarian Squat 4 x 10 @ 28kg offset
DB Bench Press 4 x 10 @ 95lbs
Neutral Chin-up 5 x 5

Thursday, June 27, 2019

Power Circuit 5 sets x 5 reps each

Repeat Vertical Jump
Side-side MB Slam
Repeat Long Jump
Explosive Push-up

Friday, June 28, 2019

Front Squat 3 x 5 @ 60kg, 5 @ 80, 5 @ 100, 3 @ 130, 1 @ 140kg

Bench Pull 5 x 10 @ 60kg
Push-up with KB and feet up 5 x 10

Saturday, June 29, 2019

Rogue Airbike 1 min, 10/50 x 8, 1 min

MB Epley Metabolic Circuit

Monday, July 1, 2019

BPA 4 x 25

Military Press 5 @ 40kg, 3 x 5 @ 60, 5 @ 70, 8 @ 77.5, 12 @ 60kg

KB Front Squat 4 x 10 @ 28kg
KB CSR with Pause 4 x 10 @ 24kg
DB RDL 4 x 10 @ 105lbs

Tuesday, July 2, 2019

Power Circuit 5 sets x 5 reps each

Repeat Vertical Jump
Explosive Push-up
KB Swing with band
MB Slam

Wednesday, July 3, 2019

Tank Push – 180lbs on “sled”

2 x 25 metres @ gear 1
2 x 20 metres @ gear 2
2 x 15 metres @ gear 3
2 x 20 metres @ gear 2
2 x 25 metres @ gear 1

MB Squat Throw for height 3 x 5
MB Scoop Throw for height 3 x 5
Side-side MB Slam 3 x 5

Suitcase Carry 3 x 25 metres

Saturday, July 6, 2019

Rogue Airbike 1 min, 10/50 x 8, 1 min

Goblet Squat 3 x 10 @ 28kg
KB Push-up 3 x 10
KB RDL 3 x 10 @ 28kg
KB Bentover Row 3 x 10 @ 28kg

KB Farmers Walk 2 x 200 feet @ 28kg

Monday, July 8, 2019

Power Circuit 5 sets x 5 reps each

Repeat Vertical Jump
Explosive Push-up
KB Swing
MB Slam

Tuesday, July 9, 2019

BTN Snatch Press + OH Squat + Muscle Snatch 3 x 5 each
Skater Squat 3 x 6
KB Swing 3 x 10 @ 48kg
Band Lat Pulldown 3 x 15
KB Push-up 3 x 10
MB Goblet Carry 3 x 300 feet @ 50lbs

Thursday, July 11, 2019

Face Pull 4 x 25

Front Squat 3 x 5 @ 60kg, 5 @ 90, 5 @ 105, 5 @ 120, 5 @ 140kg

DL 5 @ 100kg, 5 @ 130, 5 x 5 @ 145kg

DB Incline Press 5 x 10 @ 90lbs
DB CSR 5 x 10 @ 70lbs

Friday, July 12, 2019

Power Circuit 5 sets x 5 reps each

Repeat Hurdle Jump
Explosive Push-up
Step-up Jump
Side-side Slam

Sunday, July 13, 2019

BPA 4 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 80, 3 x 5 @ 90, 5 @ 102.5, 10 @ 117.5, 12 @ 90kg

Bulgarian Squat 4 x 10
KB CSR 4 x 10 @ 36kg
KB Swing 4 x 10 @ 40kg

Monday, July 15, 2019

Power Circuit 5 sets x 5 reps each

Seated Box Jump
Lying MB Chest Throw
Banded KB Swing
MB Slam

Tuesday, July 16, 2019

Face Pull 4 x 25

High Bar Squat 3 x 5 @ 60kg, 5 @ 100, 5 @ 120, 3 x 5 @ 137, 5 @ 158, 5 @ 179, 5 @ 158, 5 @ 137kg

DB Bench Press 5 x 10 @ 100lbs
TRX Row 5 x 10

Saturday, July 27, 2019

Had appendix removed a week ago and told not to lift more than 20lbs for 4-6 weeks. Going to do a smart return to training.

Bodyweight Squat 3 x 10
TRX Row 3 x 10

SL RDL 3 x 10
Band Chest Press 3 x 10

Split Squat 3 x 10
BPA 3 x 25

Band Pallof Hold – side, front, high, low
1 x 20 seconds each position

Monday, July 29, 2019

TRX Row 3 x 12
BW Squat 3 x 12

Reverse Lunge 3 x 12
Band Chest Press 3 x 12

SL RDL 3 x 12
BPA 3 x 25

Band Pallof Hold – side, front, high, low
1 x 25 seconds each position

Tuesday, July 30, 2019
TRX Row 3 x 15
BW Squat 3 x 15

Lateral Step-up 3 x 15
Band Chest Press 3 x 15

SL RDL 3 x 15
BPA 3 x 25

Band Pallof Hold – side, front, high, low
1 x 30 seconds each position

Thursday, August 1, 2019

TRX Row 3 x 20
Step-up 3 x 20

BW Squat 3 x 20
Band Chest Press 3 x 20

SL RDL 3 x 20
BPA 3 x 25

Band Pallof Hold – side, front, high, low
1 x 30 seconds each position

Friday, August 2, 2019

TRX Row 3 x 10
Squat 3 x 10 @ 5kg plate

Band Chest Press 3 x 10
SL RDL 3 x 10 @ 10lbs

Lateral Squat 3 x 10 @ 5kg plate
BPA 3 x 25

High Plank 2 x 20 sec
Birddog with pause 2 x 5
Side Plank with Adductor Squeeze 2 x 20 sec

Tuesday, August 6, 2019

SL RDL 3 x 12 @ 10lbs
Split Squat 3 x 12 @ 5kg plate
Squat 3 x 12 @ 5kg plate

TRX Row 3 x 12
Band Chest Press 3 x 12
BPA 3 x 25

Band Pallof Hold – side, front, high, low
2 x 30 seconds each position

Thursday, August 8, 2019

Lateral Step-up 3 x 15 @ 5kg plate
Squat 3 x 15 @ 5kg plate
SL RDL 3 x 15 @ 10lbs
Band Chest Press 3 x 15
BPA 3 x 25
TRX Row 3 x 15

High Plank 2 x 30 sec
Birddog with pause 2 x 6
Side Plank with Adductor Squeeze 2 x 30 sec

Saturday, August 10, 2019

Push-up on bench with band behind back 3 x 10
BPA 3 x 25
SL RDL 3 x 10 @ 20lbs
Squat 3 x 10 @ 10kg plate

TRX Row 3 x 10
Reverse Lunge 3 x 10 @ 10kg plate

Band standing plank with press x 15
Band Chop x 15 each side
Band Pallof Chop x 15 each side
Band Lift x 15 each side

Monday, August 12, 2019

SL RDL 3 x 12 @ 20lbs
Push on bench with band 3 x 12
Squat 3 x 12 @ 10kg plate
BPA 3 x 25

TRX Row 3 x 12
Lateral Step-up 3 x 12 @ 10kg plate

Plank 2 x 30 sec
Birddog with pause 2 x 6 each side
Side Plank with adductor squeeze 2 x 30 sec

Thursday, August 15, 2019

TRX Row 3 x 15
Band Push-up 3 x 15

Plate Squat 3 x 15 @ 10kg
SL RDL 3 x 15 @ 20lbs
BPA 3 x 25
Step-up 3 x 15 @ 10kg

Band standing plank with press x 15
Band Chop x 15 each side
Band Pallof Chop x 15 each side
Band Lift x 15 each side

Monday, August 19, 2019

Push-up with band 3 x 10
BPA 3 x 25
Plate Squat 3 x 10 @ 15kg

Lateral Step-up 3 x 10 @ 15kg
TRX Row 3 x 10
SL RDL 3 x 10 @ 35lbs

Plank 2 x 30 sec
Side Plank with squeeze 2 x 30 sec
Birddog 2 x 6

Saturday, August 24, 2019

Plate Squat 3 x 12 @ 15kg
Band Push-up 3 x 12
Standing Band Plank x 30 sec

SL KB DL 3 x 12 @ 16kg
Band Pallof Chop x 15 each side

Reverse Lunge 3 x 12 @ 16kg
TRX Row 3 x 12
Band Chop x 15 each side

BPA 3 x 25
Band Lift x 15 each side
Calf Raise 2 x 15

Monday, August 26, 2019

SL KB DL 3 x 15 @ 16kg
Face Pull 3 x 25
Push-up with Band 3 x 15

Step-up 3 x 15 @ 16kg
TRX Row 3 x 15
Plank with Ball 2 x 30 sec

Plate Squat 3 x 15 @ 15kg
Side Plank with squeeze 2 x 30 sec
Birddog 2 x 6

Wednesday, August 28, 2019

Split Squat 3 x 10 @ 20kg
BPA 3 x 25

SL KB DL 3 x 10 @ 20kg
TRX Row 3 x 10

Goblet Squat 3 x 10 @ 20kg
Band Push-up 3 x 10

Standing Band Plank x 30 sec
Band Pallof Chop x 15 each side
Band Chop x 15 each side
Band Lift x 15 each side

Thursday, August 29, 2019

Goblet Squat 3 x 12 @ 45lbs
Band Push-up 3 x 12
Face Pull 3 x 25

SL KB DL 3 x 12 @ 45lbs
Plank with Ball 2 x 30 sec

Lateral Step-up 3 x 12 @ 45lbs
Side Plank with squeeze 2 x 30 sec

TRX Row 3 x 12
Birddog 2 x 6

Friday, August 30, 2019

Power Circuit 3 sets x 5 reps

Vertical Jump
Explosive Push-up
KB Swing with Band
MB Slam

Saturday, August 31, 2019

Step-up 3 x 15 @ 20kg
TRX Row 3 x 15

Goblet Squat 3 x 15 @ 20kg
Band Push-up on KBs 3 x 15

SL RDL 3 x 15 @ 20kg
BPA 3 x 25

Plank with Ball 2 x 30 sec
Side Plank with squeeze 2 x 30 sec
Birddog 2 x 6
Calf Raise 2 x 15

Monday, September 2, 2019

Band Face Pull 4 x 25
Plank with Ball 2 x 30 sec
Side Plank with squeeze 2 x 30 sec
Birddog 2 x 6

Front Squat 5 x 5 @ 60kg
KB Incline Row 5 x 10 @ 20kg

Deadlift 5 x 5 @ 70kg
DB Bench Press 5 x 10 @ 50lbs

Tuesday, September 3, 2019

Face Pull 4 x 25

Bench Press 10 x 5 @ 60kg
Goblet Squat 5 x 10 @ 24kg
DB RDL 5 x 10 @ 55lbs
Neutral Chin-up 5/4/3/2/1 reps

Band Chop x 15 each side
Band Pallof Chop x 15 each side
Band Reverse Chop x 15 each side
Reverse Crunch x 15
Wipers x 15

Wednesday, September 4, 2019

KB Farmers Walk 3 x 60m @ 24kg
MB Front Carry 3 x 60m @ 50lbs
MB Shoulder Carry L 3 x 60m @ 50lbs
MB Shoulder Carry R 3 x 60m @ 50lbs
Sled Push 3 x 60m @ 2 plates

Power Circuit 3 sets x 5 reps

Vertical Jump
MB Push Press
KB Swing
MB Slam

Thursday, September 5, 2019

Face Pull 4 x 25

DB Incline Press 5 x 10 @ 40lbs
DB Incline Row 5 x 10 @ 45lbs

Front Squat 5 x 5 @ 70kg
High Bar Squat 5 x 5 @ 70kg

STP 2 x 15
Side Plank with squeeze 2 x 30 sec
Birddog 2 x 6

Friday, September 6, 2019

Power Circuit – 5 sets x 5 reps

Vertical Jump
Side-side MB Slam
Scoop for Height
MB Chest Pass

Monday, September 9, 2019

Military Press 10 x 5 @ 95lbs
Reverse Lunge with KB front rack 5 x 10 @ 20kg
KB Swing 5 x 10 @ 24kg
TRX Row 5 x 10

Tuesday, September 10, 2019

Chipper

Walking Lunge x 24 each
Push-up x 40 reps
Assault Bike 40 cals
Rickshaw Carry x 120m @ 2 plates
BPA x 40 reps
Assault Bike 60 cals

Power Circuit 3 sets x 5 reps

Repeat Long Jump
MB Slam
Lateral Bench Jump
MB Chest Pass

Last Few Months

Posted: January 28, 2019 in Uncategorized

Have been training just not logging it here.

Been running a variety of “programs”. Did my version of Squatober while recovering from a shoulder injury then did OPA provincials to qualify for nationals which I found out after the fact I was not available for that weekend, oh well.

Since provincials been running a variation of Wendler Krypteia with some power circuit days mixed in.

 

Wednesday, September 26, 2018 @ AC Hub

Military Press 5 @ 78kg, 3 @ 88, 3 @ 98

Chin-up 3 x 5

Rope Face Pull 4 x 20

Push-up 3 x 15

DB Curl 3 x 15

DB Lateral Raise 10 @ 20/25/30lbs, 15 @ 20/10lbs

Thursday, September 27, 2018

Half Leg Circuit x 2

Front Squat 2 x 5 @ 60kg, 5 @ 90, 3 x 5 @ 115kg

DB Bench Press 10 @ 60, 22, 18, 10 reps @ 80

TRX Row 3 x 15

Calf Raise 3 x 15

Friday, September 28, 2018

Bench Press 2 x 6 @ 60kg, 5 @ 90, 3 @ 107.5, 3 @ 120, 3 x 3 @ 135 – pause first of each set.

T Bar Row 5 x 12

Fat Bar Curl 10 x 10

Band Pushdow 10 x 10

Monday, October 1, 2018

Half Leg Circuit x 3

Deadlift 5 @ 70kg, 5 @ 120, 5 @ 152.5, 5 @ 175

Yoga Push-up 3 x 8

Lat Pulldown 3 x 15

Tuesday, October 2, 2018

Military Press 5 @ 40, 3 x 5 @ 60

Chin-up 3 x 5

4 Way Shoulder 2 x 10

Front Squat 2 x 5 @ 60kg, 5 @ 90kg, 5 @ 110, 3 @ 130, 1 @ 140

Wednesday, October 3, 2018

High Bar Squat 2 x 5 @ 60kg, 5 @ 90, 5 @ 110, 5 @ 140, 3 @ 160, 2 @ 180, 1 @ 200

DB Bench Press 22/16/12 reps @ 85lbs

Box Jump 3 x 3 @ 36″

Calf Raise 3 x 15

Thursday, October 4, 2018

Front Squat 2 x 5 @ 60kg, 5 @ 90, 5 @ 110, 3 @ 130, 1 @ 150

Bench Pull 5 x 10 @ 70kg

Friday, October 5, 2018

High Bar Squat 2 x 5 @ 60kg, 5 @ 90, 5 @ 110, 3 @ 140, 2 @ 160, 3 x 1 @ 180

TRX Row 4 x 12

Push-up 3 x 10

Saturday, October 6, 2018

Front Squat 2 x 5 @ 60kg, 5 @ 80, 5 @ 100, 1 @ 130, 1 @ 150, 1 @ 160, 1 @ 170

DB Shoulder Press 3 x 15

Chin-up 3 x 5

Monday, October 8, 2018

SSB Squat – hands free 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 5 @ 140

Band Row 5 x 10

Elevated Push-up 3 x 10

SSB Squat 5 @ 160, 3 @ 180, 1 @ 200

Tuesday, October 9, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 3 @ 140, 2 @ 160, 1 @ 180, 2 @ 160, 3 @ 140

Pushdown 3 x 15

DB Curl 3 x 15

Wednesday, October 10, 2018

SSB Squat with Pause 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 3 @ 140, 3 @ 150, 3 @ 160, 1 @ 165, 1 @ 170, 1 @ 175

TRX Row 4 x 10

Thursday, October 11, 2018

SSB Squat – hands free 2 x 5 @ 70kg, 5 @ 100, 3 x 5 @ 120, 2 x 3 @ 140, 1 @ 160

Friday, October 12, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 3 @ 140, 2 @ 160, 1 @ 180, 3 x 3 @ 120

Saturday, October 13, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 1 @ 150, 1 @ 170, 1 @ 190, 1 @ 210

Sunday, October 14, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 5 @ 140, 5 @ 160, 5 @ 180

Monday, October 15, 2018

SSB Squat 2 x 5 @ 70, 5 @ 100, 5 @ 120, 3 @ 150, 2 @ 170, 1 @ 190, 1 @ 210, 1 @ 220

Box Jump 3 x 3 @ 36″

DB Bench Press 3 x 15

Cable Row 3 x 15

Tuesday, October 16, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 3 @ 140, 1 @ 160, 3 @ 140, 5 @ 120

Wednesday, October 17, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 3 @ 150, 2 @ 170, 1 @ 190, 2 @ 170, 3 @ 150

Friday, October 19, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 1 @ 150, 1 @ 170, 1 @ 190

High Bar Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 1 @ 160, 1 @ 180, 1 @ 200

Band Pullapart with pause 3 x 10

DB Incline Press 3 x 15 @ 50lbs

TRX Row 3 x 15

Saturday, October 20, 2018

SSB Squat 3 x 5 @ 70, 5 @ 100, 5 @ 120, 3 @ 140, 2 @ 160, 1 @ 180, 2 @ 160, 3 @ 140, 5 @ 120

Band Face Pull 3 x 15

Push-up 2 x 10

Wednesday, October 24, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 1 @ 150, 1 @ 170, 1 @ 190

Rope Face Pull 3 x 15

DB Bench Press 3 x 10 @ 60lbs

Rope Row 3 x 20

Thursday, October 25, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 3 @ 140, 2 @ 160, 1 @ 180

Calf Raise 2 x 15

Push-up 2 x 10

Band Pullapart with pause 3 x 10

Friday, October 26, 2018

High Bar Squat 2 x 5 @ 75kg, 5 @ 105, 5 @ 125, 3 @ 155, 2 @ 175, 1 @ 205, 1 @ 225

Band Face Pull 3 x 15

Bench Press 2 x 5 @ 60kg, 3 @ 80, 2 @ 100, 1 @ 120, 1 @ 130 – first rep paused.

Deadlift 3 @ 120, 1 @ 150, 1 @ 180, 1 @ 200, 1 @ 220

Saturday, October 27, 2018

High Bar Squat 3 x 5 @ 70kg, 5 @ 100, 5 @ 120, 1 @ 140, 1 @ 160, 1 @ 180, 1 @ 200

Band Pullapart 3 x 15

DB Military Press 3 x 10 @ 40lbs

TRX Row 3 x 12

Sunday, October 28, 2018

High Bar Squat 2 x 5 @ 135lbs, 5 @ 225, 5 @ 275, 3 @ 315, 2 @ 365, 1 @ 405, 1 @ 455, 1 @ 475, 1 @ 495

Rope Face Pull 3 x 20

Monday, October 29, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 1 @ 150, 1 @ 170, 1 @ 190, 1 @ 210, 1 @ 226 (bar is actually 32kg so this was 228kg)

Band Pullapart 3 x 20

Push-up 3 x 10

Seated Rope Row 3 x 15

Wednesday, November 7, 2018

Band Pullapart 3 x 20

Band Face Pull 2 x 20

Bench Press 2 x 5 @ 60kg, 5 @ 80, 5 @ 90, 5 @ 100, 3 x 5 @ 80

Goblet Squat 3 x 10 @ 32kg

KB Swing 3 x 10 @ 32kg

DB CSR 3 x 10 @ 60

DB Curl 2 x 15

Sunday, November 11, 2018

Cat camel

Hip 90-90

BPA 2 x 25

Half Leg Circuit

Calf Raise 2 x 20

TRX Flutter 2 x 20

High Bar Squat 2 x 5 @ 60kg, 5 @ 80, 5 @ 100, 5 @ 120, 5 @ 140, 5 x 5 @ 100

DB Incline Press 5 x 10 @ 50lbs

DB Incline Row 5 x 10 @ 50lbs

Tuesday, November 13, 2018

Military Press 5 @ 40, 5 @ 50, 5 @ 60, 5 x 5 @ 40

Goblet Squat 5 x 10 @ 32kg

DB RDL 5 x 10 @ 60lbs

Face Pull 4 x 25

Stir the Pot 2 x 15

Thursday, November 15, 2018

BPA 4 x 25

Mountain Climber with Ball 2 x 10

Calf Raise 2 x 15

Front Squat 5 @ 60kg, 5 @ 80, 5 @ 100, 5 @ 110, 5 @ 120

Deadlift 5 @ 100, 5 x 5 @ 120

DB Incline Press 5 x 10 @ 60lbs

DB Incline Row 5 x 10 @ 60lbs

Saturday, November 17, 2018

Cat camel

Thoracic ext-rot

Scap Push-up

Band Wall Slide

Band Face Pull 4 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 85, 5 @ 95, 5 @ 105, 5 x 5 @ 85

Goblet Squat 5 x 10 @ 32kg

KB Swing 5 x 10 @ 32kg

Monday, November 19, 2018

Cat camel

Hip 90-90

Hip CARs

Face Pull 4 x 25

High Bar Squat 2 x 5 @ 60kg, 5 @ 80, 5 @ 100, 5 @ 120, 5 @ 140, 5 @ 160, 5 x 5 @ 120

DB Incline Press 5 x 10 @ 65lbs

DB Incline Row 5 x 10 @ 65lbs

Calf Raise 2 x 15

Stir the Pot 2 x 15

Thursday, November 22, 2018

Face Pull 2 x 25

Front Squat 5 @ 60kg, 5 @ 80, 5 x 5 @ 100

DL 5 @ 100kg, 5 @ 120, 5 @ 140, 5 @ 160

DB Incline Press 5 x 10 @ 70lbs

DB Incline Row 5 x 10 @ 70lbs

Monday, November 26, 2018

Band Pullapart 2 x 25

Face Pull 2 x 25

Military Press 5 @ 45kg, 5 @ 55, 5 @ 65kg, 5 x 5 @ 45kg

Goblet Squat 5 x 10 @ 36kg

DB RDL 5 x 10 @ 70lbs

Tuesday, November 27, 2018

Face Pull 4 x 25

Bench Press 2 x 5 @ 135lbs, 5 @ 200, 5 @ 225, 5 @ 245, 5 x 5 @ 200

Goblet Squat 5 x 10 @ 80lbs

KB Swing 5 x 10 @ 80lbs

Thursday, November 20, 2018

Face Pull 2 x 25

BPA 2 x 25

High Bar Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 5 @ 140, 5 @ 160, 5 @ 180, 5 x 5 @ 140

DB Incline Press 5 x 10 @ 75lbs

DB Incline Row 5 x 10 @ 75lbs

Calf Raise 2 x 15

Mountain Climber with Ball 2 x 10

Tuesday, December 4, 2018

Face Pull 2 x 25

BPA 2 x 25

Military Press 5 @ 20kg, 5 @ 40, 5 @ 50, 5 @ 60, 5 @ 70, 5 x 5 @ 50

Goblet Squat 5 x 10 @ 40kg

DB RDL 5 x 10 @ 80lbs

Friday, December 7, 2018

Face Pull 2 x 25

BPA 2 x 25

Cat camel, hip 90-90, hip CARs

Front Squat 2 x 5 @ 60, 5 @ 90, 5 @ 110, 5 @ 120, 5 @ 130

Deadlift 5 @ 110, 5 x 5 @ 140

DB Incline Press 5 x 10 @ 75lbs

DB Incline Row 5 x 10 @ 75lbs

Calf Raise 2 x 15

Stir the Pot 2 x 15

Monday, December 10, 2018

Face Pull 2 x 25

BPA 2 x 25

Bench Press 2 x 5 @ 60, 5 @ 80, 5 @ 95, 5 @ 105, 5 @ 115, 5 x 5 @ 95

Goblet Squat 5 x 10 @ 40kg

KB Swing 5 x 10 @ 40kg

Tuesday, December 11, 2018

Squat Jump 3 x 5

Lying MB Chest Pass 3 x 5

MB Slam 3 x 5

Curve Treadmill Sprint 5 x 8-10 sec

Thursday, December 13, 2018

Long Jump 3 x 5

Push Press Throw 3 x 5

Side-Side Slam 3 x 5

Curve Treadmill Sprint 5 x 8-10 sec

Cat camel, hip CARs, hip 90 90

Band Face Pull 2 x 25

Band Pullapart 2 x 25

High Bar Squat 2 x 5 @ 60, 5 @ 90, 5 @ 110, 5 @ 130, 5 @ 150, 5 @ 170, 4 x 6 @ 130

DB Bench Press 5 x 10 @ 80lbs

Cable Seated Row 5 x 10 @ 80 + band

Sunday, December 16, 2018

BPA 2 x 25

Band Face Pull 2 x 25

Military Press 5 @ 20, 5 @ 52.5, 5 @ 60, 5 @ 67.5, 4 x 6 @ 52.5

Reverse Lunge 5 x 10 @ 20kg front rack

KB Swing 5 x 10 @ 40kg

Monday, December 17, 2018

Face Pull 2 x 25

BPA 2 x 25

Front Squat 2 x 5 @ 60kg, 5 @ 90, 4 x 6 @ 110

Deadlift 5 @ 110, 5 @ 140, 5 @ 160, 6 @ 180

DB Incline Press 5 x 10 @ 80lbs

DB Incline Row 5 x 10 @ 80lbs

Tuesday, December 18, 2018

Squat Jump 3 x 5

Lying MB chest pass 3 x 5

MB Slam 3 x 5

Curve treadmill sprint 5 x 8-10 sec

Wednesday, December 19, 2018

BPA 2 x 25

Face Pull 2 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 81, 5 @ 94, 5 @ 106, 4 x 6 @ 81 – pause first rep.

Goblet Squat 5 x 10 @ 100lbs

DB RDL 5 x 10 @ 90lbs

Saturday, December 22, 2018

BPA 4 x 25

High Bar Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 130, 3 @ 160, 3 @ 180, 3 @ 192.5, 5 @ 175

Military Press 5 @ 95lbs, 5 @ 120, 3 @ 145, 3 @ 165, 4 x 6 @ 120lbs

Deadlift 5 @ 100kg, 3 x 5 @ 150kg

Friday, December 28, 2018

DB Face Pull 4 x 25

Front Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 5 @ 130, 5 @ 140

Deadlift 5 @ 120, 4 x 6 @ 160kg

DB Incline Press 5 x 10 @ 80lbs

DB Incline Row 5 x 10 @ 80lbs

Sunday, December 30, 2018

Band Pullapart 2 x 25

Band Face Pull 2 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 80, 3 @ 87.5, 3 @ 100, mr @ 112.5, 4 x 6 @ 87.5

Goblet Squat 5 x 10 @ 48kg

DB RDL 5 x 10 @ 90lbs

Monday, December 31, 2018

Front Squat 3 @ 60kg, 1 @ 90, 1 @ 110, 1 @ 140, 1 @ 165, 1 @ 185

Bench Press 3 @ 60kg, 1 @ 80, 1 @ 100, 1 @ 120, 1 @ 130, 1 @ 140 – paused

DL 3 @ 120, 1 @ 150, 1 @ 190, 1 @ 230

Wednesday, January 2, 2019

High Bar Squat 2 x 5 @ 70kg, 5 @ 100, 5 120, 5 @ 150, 3 @ 170, 3 @ 190, 4 x 6 @ 150

DB Bench Press 5 x 10 @ 90lbs

TRX Row 5 x 10

Front Rack Carry 2 x 40 metres @ 2 x 28kg

Thursday, January 3, 2019

Squat Jump 3 x 5

Explosive Push-up with Slingshot 3 x 5

MB Slam 3 x 5

Heidens 3 x 5

Curve treadmill sprint 5 x 10 secs

Friday, January 4, 2018

Face Pull 4 x 25

Military Press 5 @ 40kg, 5 @ 60, 5 @ 68, 5 @ 76, 4 x 6 @ 60

Reverse Lunge front rack 5 x 10 @ 24kg

KB Swing 5 x 10 @ 40kg

Sunday, January 6, 2018

Front Squat 2 x 5 @ 60kg, 5 @ 100kg, 4 x 6 @ 120

DL 5 @ 120kg, 5 @ 140, 5 @ 160, 5 @ 180, 5 @ 200

DB Incline Press 5 x 10 @ 90

DB Incline Row 5 x 10 @ 90

Wesnesday, January 9, 2019

BPA 4 x 25

Bench Press 2 x 5 @ 60, 5 @ 80, 5 @ 95, 5 @ 105, 5 @ 120, 4 x 6 @ 95

Double KB Front Squat 5 x 10 @ 2 x 28kg

KB RDL 5 x 10 @ 2 x 48kg

Thursday, January 10, 2019

Squat Jump 3 x 5

Push Press throw 3 x 5

MB side-side slam 3 x 5

Curve treadmill sprint 5 x 10 secs

Friday, January 11, 2019

Front Squat 2 x 5 @ 60kg, 5 @ 80, 3 x 5 @ 100

Military Press 5 @ 40kg, 3 x 5 @ 60

Face Pull 3 x 25

Rope Row 3 x 15

Sunday, January 13, 2019

BPA 4 x 25

High Bar Squat 2 x 5 @ 135lbs, 5 @ 225, 5 @ 275, 5 @ 295, 5 @ 345, 5 @ 385, 5 x 10 @ 225

DB Bench Press 5 x 10 @ 95lbs

TRX Row 5 x 10

Tuesday, January 15, 2019

Scoop Throw 5 x 5

Explosive Push-up 5 x 5

Side-side Slam 5 x 5

Sprint 5 x 30 metres

Thursday, January 17, 2019

Face Pull 4 x 25

Military Press 5 @ 40kg, 5 @ 55, 5 @ 62, 5 @ 70, 5 x 10 @ 41kg

Reverse Lunge with KB front rack 5 x 10 @ 28kg

KB Swing 5 x 10 @ 44kg

Friday, January 18, 2019

Face Pull 4 x 25

Front Squat 5 @ 100kg, 5 @ 116, 5 @ 132

DL 5 x 5 @ 140kg

DB Incline Press 5 x 10 @ 90

Row 5 x 10 @ 90

Sunday, January 20, 2018

BPA 4 x 25

Bench Press 2 x 5 @ 135, 5 @ 185, 5 @ 210, 5 @ 240, 5 x 10 @ 185

Double KB Front Squat 5 x 10 @ 60+60lbs

DB RDL 5 x 10 @ 120lbs

Calf Raise 2 x 15

TRX Flutter 2 x 15

Monday, January 21, 2019

Box Jump 5 x 5

Push Press Throw 5 x 5

MB Slam 5 x 5

Wednesday, January 23, 2019

BPA 4 x 25

High Bar Squat 2 x 5 @ 60kg, 5 @ 100, 5 @ 130, 3 @ 144, 3 @ 164, 3 @ 185, 5 x 10 @ 113

DB Bench Press 5 x 10 @ 100

TRX Row with Pause 5 x 10

Thursday, January 24, 2019

Band Long Jump 5 x 5

Explosive Push-up 5 x 5

Heidens 5 x 5

Side-side MB Slam 5 x 5

Suitcase Carry 3 x 30 metres @ 44kg

Friday, January 25, 2019

Face Pull 4 x 25

Military Press 5 @ 20kg, 5 @ 45, 5 @ 58, 5 @ 66, 5 @ 74, 5 x 10 @ 45

Reverse Lunge with KB Front Rack 5 x 10 @ 28kg

KB Swing 5 x 10 @ 44kg

Sunday, January 27, 2019

Band Pullapart 4 x 25

Front Squat 5 x 5 @ 225lbs

Deadlift 5 @ 315, 5 @ 365, 5 @ 405

DB Incline Press 5 x 10 @ 95

DB Incline Row 5 x 10 @ 95

Calf Raise 2 x 15

Stir the Pot 2 x 15

Monday, January 28, 2019

Shuttle Jump 5 x 5

MB Push Press 5 x 5

Crossover Step-up Jump 5 x 5

MB Slam 5 x 5

Curve Treadmill Sprint 5 x 10 sec

Last Few Months…

Posted: September 24, 2018 in Uncategorized

Been training and keeping track of most of it…

 

Sunday, July 15, 2018

Bike 2 hours

Power Clean 5 @ 135/155/185

High Bar Squat 5 @ 60kg, 5 @ 90, 5 @ 110, 5 x 5 @ 140

Calf Raise 3 x 15

KB Swing 3 x 10 @ 48kg

Trx flutter 3 x 30 sec

Monday, July 16, 2018

Scap 2 x 10

Military Press 5 @ 40kg, 5 @ 60, 3 @ 67.5, 3 @ 77.5, 5 @ 87.5, 10 @ 67.5

Neutral Grip Chin-up 3 x 5

BB Curl 35/25/15/5 reps

BPA 35/25/15/5

Push-up 25/20/15/10

Tuesday, July 17, 2018

Scoop throw 3 x 5

Push press throw 3 x 5

Side-side slam 3 x 5

Power Clean 3 @ 135, 5 x 3 @ 185

Gibala 10 mins airdyne workout

Thursday, July 19, 2018

Bench Pull Max test up to 140kg x 1

Repeat Long Jump 3 x 5

Front Squat 5 @ 60/60/90/113/130/148

DL 3-5 x 5 @ 150

Skater squat 3 x 10

STP 3 x 15

Calf 3 x 15

Friday, July 20, 2018

Scap Push-up, Behind head band pulldown 2 x 10

Bench Press 5 @ 97.5, 5 @ 112.5, 8 @ 127.5, 20 @ 97.5 paise first rep

Band Face Pull 2 x 20

Band Muscle Snatch 2 x 20

Body Row 4 x 15

DB Incline 10 @ 70/80/90lbs

BB Curl 10 @ 20/30/40/45kg

BW Triceps Extension 3 x 15

Tuesday, July 24, 2018

Front Squat 5 @ 60/80/100/100/100

Military Press 5 @ 20/40/60/60/60

Double DB Row 3 x 10

KB Swing 3 x 10

Wednesday, July 25, 2018

Power Clean 5 @ 135/185/185/185

High Bar Squat 5 @ 60/90/110/ 135/160, 7 @ 177.5kg

KB Swing 3 x 12 @ 48kg

Calf 3 x 15

Suitcase Carry 3 x 40 metres @ 40kg

Sunday, July 29, 2018

Military 3 @ 67.5, 3 @ 77.5, 5 @ 87.5, 12 @ 67.5

Chin-up 5 x 5

Scap 2 x 10

High Bar Squat 5 @ 60kg, 5 @ 90, 5 @ 110, 5 x 5 @ 150

KB Swing 3 x 12 @ 48kg

Calf Raise 3 x 15

Suitcase Carry 3 x 40 yards @ 48kg

Monday, July 30, 2018

Gibala Airdyne 10 mins

BB Curl/Reverse Curl 2 x 25 @ 20kg

Band Pushdown 2 x 25

Band Face Pull 2 x 25

BB Curl/Reverse Curl 2 x 15 @ 30kg

Push-up 2.x 15

DB Lateral Raise 2 x 15

BB Curl 2 x 10 @ 40kg

Overhead Plate Extension 2 x 10

DB Shoulder Press 2 x 10

Tuesday, July 31, 2018

AM

Complex

Row

Power Clean from Hip

Press

Front Rack Reverse Lunge L

Front Rack Reverse Lunge R

Front Squat

5 @ 45lbs/95/115

Power Clean from Hip 3 @ 135/155/185/185/185

PM

Centenial Park

Short side of hill x 5 reps

Wednesday, August 1, 2018

Front Squat 3 x 5 @ 112.5kg

Seated Jump 3 x 5

DL 5 @ 150/172.5/195

Skater Squat 3 x 12

TRX Fallout 3 x 20

Calf Raise 3 x 15

Thursday, August 2, 2018

AM

Scap 2 x 10

Bench Press 2 x 5 @ 60kg, 5 @ 90, 3 @ 105/130/135, MR @ 105

Band Face Pull 2 x 20

3 Way Band Pullapart 2 x 20

DB Incline Press 2 x 15 @ 60, 2 x 10 @ 80

Pendlay Row 2 x 10 @ 135, 2 x 8 @ 185

Band Pushdown 2 x 20

Band Curl 2 x 20

4 Way Shoulder 2 x 10

PM

Gibala 10 mins Airdyne

Friday, August 3, 2018

Centenial Park

Short side of hill x 5 reps

Saturday, August 4, 2018

Power Clean 2 x 5 @ 135, 3 x 3 @ 185, 3 x 2 @ 205, 3 x 1 @ 225

Explosive Push-up 3 x 5

Body Row 3 x 10

Squat Jump 3 x 5

KB Swing 3 x 5

Sunday, August 5, 2018

Scap

Military Press 5 @ 72.5, 3 @ 82.5, 5 @ 92.5, 10 @ 72.5

High Bar Squat 5 @ 60, 5 @ 90, 5 @ 110, 3 @ 147.5, 3 @ 167.5, 5 @ 187.5

Chin-up 3 x 5

Calf Raise 3 x 15

KB Swing 3 x 15 @ 40kg

Single Arm Front Rack Carry 3 x 40 metres @ 28kg

Monday, August 6, 2018

Airdyne Reverse Tabata Workout

DB Curl 40 @ 20, 30 @ 30, 20 @ 40, 10 @ 50

Band Pushdown 40/30/20/10 reps

Wednesday, August 8, 2018

Front Squat 2 x 5 @ 60kg, 5 @ 90, 5 @ 110, 3 @ 120, 3 @ 140, 5 @ 155

Repeat Vertical Jump 3 x 5

Deadlift 5 @ 110, 5 @ 140, 5 x 5 @ 160

Calf Raise 3 x 15

Skater Squat 3 x 12

TRX Fallout 3 x 20

Thursday, August 9, 2018

AM

Bench 5 @ 112.5, 3 @ 127.5, 1 @ 142.5, 10 @ 112.5 – pause 1st rep of each set

3 Way BPA 100 total reps

T Bar Row 5 x 10

DB Incline Press 10 @ 50/70/90

Fat Bar Curl 2 x 20

Over Head Plate Extension 2 x 20

PM

Centenial Park

Long side of hill x 5 reps

Friday, August 10, 2018

Airdyne Gibala 10 mins workout

Monday, August 13, 2018

Scap

Military Press 5 @ 40, 5 @ 60, 5 @ 65, 5 @ 75, 5 @ 85

Chin-up 3 x 5

Band OH Face Pull 2 x 15

Push-up 2 x 25

Band Face Pull 2 x 20

BB Curl 2 x 20

4 Way Shoulder 2 x 10

PM

Centenial Park

Short side of hill x 6 reps

Tuesday, August 14, 2018

Gibala airdyne workout 10 mins

Wednesday, August 15, 2018

Seated Jump 3 x 5

High Bar Squat 5 @ 60kg, 5 @ 90, 5 @ 110, 5 @ 140, 5 x 5 @ 157.5

Calf Raise 3 x 15

KB Swing 3 x 12 @ 48kg

Pallof Chop 3 x 15

Friday, August 17, 2018

Bench Press 2 x 5 @ 60kg, 5 @ 80, 5 @ 100, 5 @ 115, 7 @ 130 – pause 1st of each set.

T Bar Row 5 x 10

DB Military Press 2 x 15

DB Curl 2 x 15

BW Triceps Extension 2 x 15

BPA 2 x 15

Sunday, August 19, 2018

Rogue Airbike

3 mins warm-up, 8 x 10/20, 3 mins cooldown

Repeat Vertical Jump 3 x 5

Front Squat 2 x 5 @ 60kg, 5 @ 90, 3 x 5 @ 120

DL 3 @ 160, 3 @ 185, 3 @ 207.5

Skater Squat 3 x 12

Calf Raise 3 x 15

TRX Fallout 3 x 15

Tuesday, August 21, 2018

Scap x 2

Military Press 5 @ 40, 5 @ 60, 3 @ 70, 3 @ 80, 3 @ 90

Chin-up 3 x 5

Band Face Pull with Pause 3 x 15

Push-up 2 x 20

Fat Bar Curl 2 x 20

PM

KB Complex 5 reps each @ 20kg

3 rounds

One arm swing

Press

Front squat

One leg row

Rogue Airbike

Gibala 10 mins workout

Thursday, August 23, 2018

Seated Jump 3 x 5

High Bar Squat 5 @ 160, 3 @ 180, 3 @ 200

KB Swing 3 x 15 @ 44kg

Calf Raise 3 x 15

STP 3 x 15

Friday, August 24, 2018

Scap x 2

Bench Press 3 @ 110, 3 @ 122.5, 5 @ 137.5 – pause 1st of each set

T Bar Row 5 x 10

Incline DB Press 10 @ 70, 3 x 10 @ 90lbs

Band Pullapart 3 x 15

DB Curl 3 x 15

Band Pushdown 3 x 15

Sunday, August 26, 2018

Front Squat 2x 5 @ 60kg, 5 @ 90, 5 @ 110, 5 @ 130, 3 @ 150, 3 @ 165

Repeat Vertical Jump

DL 5 @ 110, 5 @ 150, 5 x 5 @ 172.5

Skater Squat 3 x 12

Calf Raise 3 x 15

Mountain Climber with Hands in TRX 3 x 10

Monday, August 27, 2018

Rogue Airbike Gibala 10 mins

Wednesday, August 29, 2018

Rogue Airbike 2 mins easy, 1 mins hard x 6 rounds

Military Press 5 @ 40kg, 5 @ 60, 5 @ 75, 3 @ 85, 5 @ 95

Chin-up 3 x 5

Jump

Front Squat 2 x 5 @ 60kg, 5 @ 90, 5 @ 110, 3 x 5 @ 130kg

DL 5 @ 110kg, 5 @ 150, 5 @ 172.5, 3 @ 200, 3 @ 220

Friday, August 31, 2018

5 way shoulder 2 x 10

Bench Press 2 x 5 @ 60kg, 5 @ 90, 5 @ 110, 3 @ 130, 1 @ 145 – pause 1st of each set

T Bar Row 4 x 12

DB Incline Press 15 @ 70, 15 @ 80

Band Face Pull 2 x 20

Fat Bar Curl 100 total reps

Band Pushdown 100 total reps

20/15/10 cal Rogue Airbike

KB Swing 3 x 20

KB Farmers Walk 3 x 80 metres @ 2 x 48kg

Saturday, September 1, 2018

Rogue Airbike 3 mins warm-up, 10/20 x 8, 3 mins cooldown

Sunday, September 2, 2018

Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 3 @ 150, 3 @ 170, 3 @ 190, 1 @ 210 (belt), 1 @ 230 (belt)

Calf Raise 3 x 15

KB Swing 3 x 10 @ 48kg

Sunday, September 9, 2018

Seated Jump 3 x 5

Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 5 @ 147.5, 5 @ 165, 3 x 5 @ 192.5 (belt)

5 Way Shoulder 2 x 10

Pause Bench 3 x 5 @ 100

RDL 3 x 10 @ 255

TRX Row 4 x 12

Calf 3 x 15

TRX Mountain Climber 3 x 10

Monday, September 10, 2018

Scap x 2

Military Press 5 @ 40kg, 5 @ 60, 5 @ 67

5, 5 @ 77.5, 5 @ 87.5

Chin-up 3 x 5

Band Face Pull 3 x 20

Push-ups 2 x 25

Fat Bar Curl 2 x 25

Rogue Airbike Gibala 10 mins workout

Tuesday, September 11, 2018

2 rounds

BW Squat x 10

Lunge x 10 each

Step-up x 10 each

Squat Jump x 10

Monday, September 17, 2018

Bench Press 2 x 5 @ 60, 5 @ 80, 5 @ 95, 5 @ 110, 5 @ 125 – pause first rep of each set.

TBar Row 3 x 10, 3 x 8

Wednesday, September 19, 2018

Seated Jump 3 x 5

Front Squat 2 x 5 @ 60kg, 5 @ 90, 5 @ 115, 5 @ 130, 5 @ 150

Deadlift 5 x 5 @ 152.5kg

Calf Raise 3 x 15

Suitcase Carry 3 x 40 metres @ 40kg

BW Squat, R Lunge, Split Squat, Squat Jump 2 x 10 each

Thursday, September 20, 2018

Scap x 2

Shoulder/upper back mobility

Military Press 5 @ 40kg, 5 @ 60, 3 @ 82

5, 3 @ 82.5, 3 @ 92.5

Chin-up 3 x 5

Band Face Pull 3 x 20

TRX Row with Pause 3 x 10

Push-up 3 x 10

Band Pushdown 2 x 20

DB Curl 2 x 20

Friday, September 21, 2018

Lateral Leg Circuit x 2

Posterior Chain Circuit x 2

Yoga Push-up 2 x 10

Band Lat Pulldown 2 x 15

Sandbag Carry 3 x 200 feet @ 65kg

Sunday, September 23, 2018

Gambetta Leg Circuit 3 x 5

Squat 5 x 5 @ 150kg

Pause Bench 3 x 5 @ 105kg

TRX Row 4 x 12

KB Swing 3 x 10 @ 48kg

Calf Raise 3 x 15

TRX Mountain Climber 3 x 10

Last Few Sessions

Posted: June 26, 2018 in Uncategorized

Wednesday, June 20, 2018 @ CSIO

Single Arm Farmers Walk 3 x 30 metres @ 40kg

a1) Front Squat 2 x 5 @ 60kg, 5 @ 100, 3 @ 120/135/153kg

a2) Repeat Lomg Jump 3 x 5

b) Deadlift 5 @ 120kg, 3 @ 160/180/203kg

c) Skater Squat 3 x 10

 

Friday, June 22, 2018

@ AC Hub

Bench Pull Max Test up to 1 @ 135kg

@ Garage

a1) Bench Press 2 x 5 @ 60kg, 5 @ 80, 3 @ 102.5, 3 @ 117.5, 3 @ 132.5, 15 @ 102.5kg

a2) BPA 3 x 20

a3) Shoulder ER 3 x 15

b1) DB Incline Press 2 x 20

b2) DB Row 2 x 20

c1) BW Triceps Extension 2 x 20

c2) DB Curl 2 x 20

 

Monday, June 25, 2018 @ Garage

Scap Push-up, Wall Slide, Band Dislocates 2 x 10

a1) Military Press 10 @ 20kg, 5 @ 40, 5 @ 60, 5 @ 72.5, 3 @ 80, 5 @ 90, 10 @ 72.5kg

a2) Neutral Grip Chin-up 3 x 5

b1) Body Row 2 x 20

b2) TRX Push-up 2 x 20

@ AC Hub

a1) High Bar Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 140, 5 @ 155, 3 @ 175, 3 @ 195, 3 x 5 @ 155kg

a2) Box Jump 3 x 5 @ 36″

a3) Calf Raise 3 x 15

b1) KB Swing 3 x 10 @ 44kg

b2) Single Arm Farmers Walk 3 x 30 metres @ 44kg

 

Last Few Sessions

Posted: June 19, 2018 in Uncategorized

Forgot to log a few again.

Wednesday, June 13, 2018 @ Garage

Front Squat up to 5 @ 145kg

Deadlift up to 5 @ 190kg

Skater Squat 3 x 8

TRX Fallout 3 x 20

Calf Raise 3 x 15

 

Thursday, June 14, 2018 @ Garage

Scap, Band Dislocates

Bench Press up to 6 @ 125kg

DB Incline Press 2 x 20

Row 5 x 10

Curls 2 x 40

Pushdown 2 x 25

 

Sunday, June 17, 2018 @ Garage

Cat-Camel, Hip 90, Hip CARs

a1) High Bar Squat 5 @ 70kg, 5 @ 100, 5 @ 120, 3 @ 145/165/185, 3 x 5 @ 145kg

a2) Seated Jump 3 x 5

b1) KB Swing 3 x 10 @ 40kg

b2) Calf Raise 3 x 15

b3) Fast Flutter 3 x 20 sec

 

Monday, June 18, 2018 @ Garage

Scap Push-up/Wall Slide, Band Dislocates 2 x 10

a1) Military Press 5 @ 40kg, 5 @ 60, 3 @ 67.5, 3 @ 77.5, 6 @ 85, 10 @ 67.5kg

a2) Neutral Grip Chin-up 3 x 5

a3) Band Face Pull 2 x 20

b1) TRX Push-up 2 x 20

b2) Body Row 2 x 20

c) BB Curl 10 @ 20/30/35/40/30/20kg

d) Band Pushdown 2 x 25

 

Tuesday, June 19, 2018 @ Garage

Airdyne Gibala 10 mins workout

Barbell Aerobics – 10 mins, 10 reps of exercise every 30 seconds

 

 

Last Two Workouts

Posted: June 12, 2018 in Uncategorized

Been training but not logging.

Sunday, June 10, 2018 @ Garage

Cat-Camel, Hip 90-90, Hip CARs

a1) High Bar Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 5 @ 140, 5 @ 160, 5 @ 175

a2) Repeat Vertical Jump 3 x 5

b) HB Squat 3 x 6 @ 120kg

c1) KB Swing 3 x 10 @ 48kg

c2) Calf Raise 3 x 15

d) Single Arm Farmers Walk 3 x 30 metres @ 48kg

 

Monday, June 11, 2018 @ Garage

Cat-Camel, Hip 90-90

Scap Push-up, Wall slide, band dislocate 2 x 10

a1) Military Press 5 @ 40kg, 5 @ 62.5, 5 @ 72.5, 6 @ 82.5, 12 @ 62.5

a2) Chin-up 3 x 5

b1) Body Row 2 x 20

b2) Suspended Push-up 2 x 20

c1) Band Face Pull 2 x 20

c2) DB Curl 10 @ 30lbs, 8 @ 40, 6 @ 50, 4 @ 60, 15 @ 30