November 18, 2019

MONDAY 4PM

Warm up
Resistance band pull apart 15
BW Squat 10
Jump Squat 5
Box Jump 5

Deadlift (2 min recovery)
225 lbs x 3r
345 lbs x 3r
325lbs x 3r
315 lbs x 3r
295 lbs x 3r

Hypertrophy Circuit (3 Rounds)
Barbell Front squat – 115 lbs x 10r (narrow stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 10r
Barbell Good Morning – 115 x 10r

Restorative Circuit (2 rounds)
Leg Extension – L20/R20 10 lbs ankle weight
Hamstring curl – L20/R20 10 lbs ankle weight
V-Ups – 15r

November 16, 2019

SATURDAY 9 AM

CYCLING (Resistance Rollers)

Warm up
15 min @ 90-113 W
30.0 sec @ 293-315 W
02:30 @ 180-225 W
30.0 sec @ 293-315 W
02:30 @ 180-225 W
30.0 sec @ 293-315 W
02:30 @ 180-225 W
Recovery 8 min @ 113-135 W
30.0 sec @ 293-315 W
02:30 @ 225-248 W
30.0 sec @ 293-315 W
02:30 @ 225-248 W
30.0 sec @ 293-315 W
02:30 @ 225-248 W
Recovery 8 min @ 113-135 W
30.0 sec @ 293-315 W
02:30 @ 225-248 W
30.0 sec @ 293-315 W
02:30 @ 225-248 W
30.0 sec @ 293-315 W
02:30 @ 225-248 W
Cool Down 10 min @ 90-113 W

NOTE:
2nd highest 5 min power – 249 W

November 15, 2019

FRIDAY 4:30PM

WARMUP  (3 rounds)
DB RDL x 8r x 25 lbs dbs
Jump squat x 5r
Box jump x 3r – 24” box

DYNAMIC EFFORT SQUAT
135 lbs x 8r w/u
225 lbs x 2r w/u
245 lbs x 2r x 5s (1 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 2r- clean grip warmup
315 lbs x 2r x 5s- (2 min recovery)

WEIGHTED BOX JUMP
24” box (1 rep immediately after each squat and deadlift set)

HYPERTROPHY CIRCUIT (2 rounds)
Barbell Front squat – 115 lbs x 10r (narrow stance)
Good morning – 115 lbs x 10r
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs

November 13, 2019

WEDNESDAY 4:30PM

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15
Decline Push-Up x 12r
Reverse Lunge x 8r (each leg)

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 165 lbs x 6r x 3s
(135 lbs x 10r x 1s warmup)
Single Arm Bench Row – 24 kg KB x 8r each side
Walking Lunge – 25 lbs x 8r each leg
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Barbell overhead Press – 100 lbs x 7r
Kettlebell Snatch – 28 kg x 6R/6L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 12r

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 12r
Barbell Tricep (skull crushers) – 65 lbs x 12r

November 11, 2019

MONDAY 10 AM

Warm up
Resistance band pull apart 15
BW Squat 10
Jump Squat 5
Box Jump 5

Deadlift
225 lbs x 5r
295 lbs x 3r
335 lbs x 3r
325lbs x 3r
315 lbs x 3r

Hypertrophy Circuit (3 Rounds)
Barbell Front squat – 100 lbs x 12r (narrow stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 100lbs x 12r

Restorative Circuit (2 rounds)
Leg Extension – L25/R25 10 lbs ankle weight
Hamstring curl – L25/R25 10 lbs ankle weight
V-Ups – 15r

November 9, 2019

SATURDAY 10AM

WARMUP  (3 rounds)
DB RDL x 12r x 25 lbs dbs
Jump squat x 5r
Box jump x 3r – 24” box

DYNAMIC EFFORT SQUAT
135 lbs x 8r w/u
230 lbs x 3r x 5s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 2r- clean grip warmup
300 lbs x 3r x 5s- (2 min recovery)

WEIGHTED BOX JUMP
24” box (2 reps immediately after each deadlift set)

HYPERTROPHY CIRCUIT (2 rounds)
Barbell Front squat – 100 lbs x 15r (narrow stance)
Good morning – 100 lbs x 15r
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs

CYCLING (resistance trainer)

Sweet Spot/ Tempo 1 hour 20 minutes

Warm up
20 min @ 109 Watts
20 min @ 183 W
10 min @ 133 W
20 min @ 190 W
Cool Down
10 min @ 113 W