Last Few Sessions

Posted: February 12, 2018 in Uncategorized

Thursday, February 8, 2018 @ Stadium

a1) DB Incline Press 3 x 12 @ 85lbs

a2) TRX Row with Pause 4 x 10

 

Friday, February 9, 2018 @ Forge

a1) Pause Front Squat 5 @ 135, 5 @ 185, 3 x 5 @ 245

a2) Repeat Vertical Jump 3 x 5

b) Deadlift 5 @ 225/315/365/365/365

 

Sunday, February 11, 2018 @ Stadium

Cat-Camel, Hip 90-90, Hip CARs

a1) Squat Jump 3 x 5 @ 45lbs

a2) Stir the Pot + Rollout 3 x 10

b1) SL KB DL 3 x 8 @ 80lbs

b2) Chin-up with Pause at top and bottom 5 x 5

c) Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 315, 5 @ 365, 5 @ 410, 1 @ 475 (belt), 1 @ 525 (belt)

d) Military Press 10 @ 45, 8 @ 115, 8 @ 135, 10 @ 155

e1) Calf Raise 2 x 15

e2) BB Curl 2 x 15

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Wednesday, February 7, 2018 @ Stadium

Cat-Camel, Hip 90-90

a1) KB Swing 3 x 10

a2) Mountain Climber with Ball 3 x 10

b) Front Squat 5 @ 135/185/225/240/275/315

c1) Bench Press 2 x 5 @ 135, 5 @ 210, 5 @ 245, 8 @ 275 – pause first rep of each set.

c2) Rope Row 4 x1 2

d) 3 MD Lunge 3 x 5 each

Last Two Sessions

Posted: February 5, 2018 in Uncategorized

Friday, February 2, 2018 @ AC Hub

Cat-Camel, Hip 90-90, Hip CARs

a1) Step-up Jump 3 x 5

a2) Bench Pull 4 x 10

b) Pause Front Squat 2 x 5 @ 70kg, 3 @ 100, 3 x 5 @ 120kg

c) DB Bench Press 3 x 12 @ 100lbs

d) Deadlift 5 @ 120kg, 3 x 5 @ 170kg

 

Sunday, February 4, 2018 @ Stadium

Cat-Camel, Hip 90-90, Hip CARs

a1) Repeat Vertical Jump 3 x 5

a2) Stir the Pot + Rollout 3 x 10

b) Squat 2 x 5 @ 135, 5 @ 225, 5 @ 315, 3 @ 340, 3 @ 390, 5 @ 435

c) Military Press 10 @ 45, 5 @ 95, 5 @ 125, 5 @ 145, 10 @ 160

d) Chin-up with Pause at top and bottom 5 x 5

e) SL KB DL 3 x 8 @ 80lbs

Last Few Sessions

Posted: February 2, 2018 in Uncategorized

Tuesday, January 23, 2018 @ Stadium

a1) Squat Jump 3 x5 @ 45lbs

a2) Pallof Hold 3 x 20 sec

b) DB Military Press 3 x 12 @ 50lbs

c) Pause Front Squat 3 x 5 @ 275

d) Rope ROw 3 x15

e) DL 5 @ 225/315/365/385/405

 

Sunday, January 28, 2018 @ Stadium

a1) Military Press 4 @ 45/95/135/135/1355

a2) Pull-up with Pause at top and bottom 3 x 5

b) Front Squat 2 x 5 @ 135, 3 x 5 @ 225

c1) STP + Rollout 3 x 10

c2) Lateral Squat 3 x 10

 

Tuesday, January 30, 2018 @ Home

a1)Cat-Camel, Hip 90-90, Hip CARs

a2) Bench Press 2 x 5 @ 70kg, 3 @ 102.5/120/132.5kg – pause first rep of each set.

b1) KB Jump Squat 3 x 5 @ 40kg

b2) 2 Point KB Row 3 x 12 @ 40kg

c) Front Squat 5 @ 70kg, 5 @ 90, 3 @ 120/135/152.5kg

d1) 3 MD Lunge 2 x 5 each

d2) Side Plank 2 x 30 sec

Sunday, January 21, 2018 @ Stadium

Cat-Camel, Hip 90-90, Hip CARs

a1) Stir the Pot 3 x 15

a2) Seated Jump 3 x 5

a3) Chin-up with Pause in top and bottom 5 x 5

b) Squat 2 x 5 @ 135, 5 @ 225, 5 @ 315, 5 @ 355, 3 @ 405, 3 @ 455 (belt), 2 @ 475 (belt), 1 @ 505 (belt)

c) Military Press 8 @ 95, 8 @ 135, 5 @ 155, 8 @ 175

d1) SL KB DL 3 x 8 @ 80lbs

d2) Calf Raise 3 x 15

Thursday, January 18, 2018 @ Stadium

Cat-Camel, Hip 90-90, Hip CARs

a1) Pallof Hold 3 x 20 sec

a2) Squat Jump 3 x 5 @ 45lbs

b1) Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 275, 3 @ 315, 1 @ 345

b2) TRX Row with Pause 3 x 10

c) Bench Press 2 x 5 @ 135, 3 @ 225, 5 @ 240, 3 @ 275, 3 @ 305 – pause first rep of each set.

d1) Walking Lunge 3 x 10 @ 45lbs

d2) KB Swing 3 x 10 @ 60lbs

d3) Calf Raise 2 x 15

Sunday, January 14, 2018 @ Stadium

Cat-Camel, Hip 90-90, Hip CARs

a1) Seated Jump 3 x 5

a2) Stir the Pot + Rollout 3 x 10

b1) Squat 5 @ 135, 5 @ 225, 5 @ 315, 5 @ 355, 10 @ 405 – felt pretty good so did extra reps here, set was very difficult.

b2) Pause at top and bottom Chin-up 5 x 5

c1) Military Press 8 @ 45. 8 @ 115, 8 @ 135, 10 @ 150

c2) SL KB DL 3 x 8 @ 40kg

 

Tuesday, January 16, 2018 @ Stadium

Cat-Camel, Hip 90-90

a1) DB Incline Press 3 x 12 @ 80lbs

a2) Repeat Long Jump 3 x 5

b1) Rope Row 3 x 15

b2) Mountain Climber with Ball 3 x 10

c) Pause Front Squat 5 @ 135, 5 @ 185, 3 x 5 @ 235

d) Deadlift 5 @ 225/315/335/355/375

e1) Face Pull 2 x 20

e2) BB Curl 2 x 20

e3) BW Triceps Extension 2 x 20