June 17, 2019

MONDAY – 2:30 PM

CYCLING 30 min active recovery 80-105 watts  80 rpm

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

Main:
Deadlift
x 5 50% – 185 lbs
x 3 75% -285
x 3 80% – 300
x 3 82.5% – 310
x 3 85% – 320

Hypertrophy Circuit (3 Rounds)
Close-Stance Barbell Back squat – 205 x 10r
Dumbbell Romanian Deadlift – 45 lb DBs x 12r
Barbell Good morning – 135 lbs x 12r

Restorative Circuit (2 Rounds)
Leg Extension – 20r – 20 lbs ankle weight
Alfredson exercise x 40 (L20/R20)
Russian twist – 40r (L20/R20) – 10 lbs plate

Bench press
135 lbs x 10
185 x 5r
215 x 2r
235 x 1r
225 x 2r
205 x 4r

NOTE:
Day 56– AM Body Weight: 172 lbs

June 8, 2019

SATURDAY: 10AM

WARMUP – 3 rounds
DB RDL x 12r – 40 lb dbs
Jump squat x 5r
Box jump x 5r – 20” box
DYNAMIC EFFORT SQUAT
Warm up 45lbs barbell x 10r
135 lbs x 5r
250 lbs x 2r x 5s – 1 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
320 lbs x 2r x 5s- 1 min recovery
WEIGHTED BOX JUMP
3r x 5s – 25 lbs – 20” box 1 min recovery
HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 12r each leg – 135 lbs
Good morning – 12r – 135 lbs
Step up 20” box – 10r each leg – 50 lbs
Nordic hamstring exercise- 10r
Alfredson heel drop exercise- 20r each leg – 25 lbs

NOTE:

  • Day 47 – AM Body weight 173 lbs

June 3, 2019

MONDAY – 9AM

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

Main:
Deadlift
x 5 50% – 185 lbs
x 3 75% -280
x 3 80% – 295
x 3 82.5% – 305
x 3 85% – 315

Hypertrophy Circuit (3 Rounds)
Close-Stance Barbell Back squat – 185 x 12r
Dumbbell Romanian Deadlift – 40 lb DBs x 12r
Barbell Good morning – 135 lbs x 12r

Restorative Circuit (2 Rounds)
Leg Extension – 30r – 10 lbs med ball
Alfredson exercise x 40 (L20/R20)
Russian twist – 40r (L20/R20) – 8 lbs med ball

Bench press
135 lbs x 10
185 x 5r
215 x 2r
230 x 1r
225 x 2r
195 x 5r

NOTE:

  • Day 42 – AM Body Weight: 174 lbs

June 1, 2019

SATURDAY 4PM

WARMUP – 3 rounds
DB RDL x 10r – 40 lb dbs
Jump squat x 5r
Box jump x 5r – 18” box

DYNAMIC EFFORT SQUAT
warm up 45lbs bar
135 lbs x 5
245 lbs x 2r x 5s

DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
315 x 2r x 5s

WEIGHTED BOX JUMP
3r x 5s – 36 lbs vest

HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 20r (10/10) – 135 lbs
Good morning – 12r – 135 lbs
Step up 18” box – 20r (10/10) – 80 lbs
Nordic hamstring exercise- 10r
Alfredson exercise- 30r (15/15) – 25 lbs