September 13, 2019

FRIDAY 4:00PM

WARMUP  (3 rounds)
DB RDL x 10r x 25 lbs dbs
Jump squat x 5r
Box jump/depth jump x 3r – 20” box

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

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

WEIGHTED BOX JUMP
1r x – 25 lbs – 20” box (1 rep immediately after each squat & 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
Calf raise – 20r each leg – body weight

NOTE

  • AM Body weight – 171 lbs
  • Reduced weight increased reps dynamic lifts

September 9, 2019

MONDAY– 5:00PM

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

Deadlift
135 lbs x 5r
50% – 235 lbs x 5r
70% – 295 lbs x 3r
85% – 350 lbs x 3r
82.5% – 340 lbs x 3r
80% – 330 lbs x 3r

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 135 lbs x 20r (8” stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 135 lbs x 12r

Restorative Circuit (2 rounds)
Leg Extension – L25/R25 10 lbs ankle weight
Hamstring curl – L25/R25 10 lbs ankle weight
V Ups – 20r

CYCLING (Indoor trainer)
30 min active recovery- 90-110 rpms

NOTE:
AM Body weight – 176 lbs

August 30, 2019

FRIDAY 3:30 PM
Warmup
DB RDL x 5r x 25 lbs dbs
Jump squat x 5r
Box jump x 3r – 20” box

DYNAMIC EFFORT SQUAT
135 lbs x 5r w/u
225 x 2r w/u
250 x 2r w/u
275 lbs x 1r x 4s – 3 min recovery
225 lbs x 8r x 1s

DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
365 lbs x 1r x 4s- 3 min recovery

WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1 rep immediately after each squat & deadlift)

HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 10r each leg – 135 lbs x 2 sets
Good morning – 12r– 135 lbs x 2s
Single Leg Extension – 30r each leg – 10 lbs
Single Leg Curl – 30r each leg – 10 lbs

NOTE:
AM Body Weight – 173 lbs

August 27, 2019

TUESDAY– 4AM

Warm up

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

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 135 lbs x 15r (8” stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 135 lbs x 12r

2 mile walk + 40 lbs

TUESDAY 5:30pm

Deadlift
135 lbs x 5r
50% – 235 lbs x 5r
70% – 295 lbs x 3r
85% – 350 lbs x 3r
82.5% – 340 lbs x 3r
80% – 330 lbs x 3r

Restorative Circuit (2 rounds)
Leg Extension – L25/R25 10 lbs ankle weight
Hamstring curl – L25/R25 10 lbs ankle weight
V Ups – 20r

Upper Body Hypertrophy

Warm-Up (2 Rounds)
Resistance band Face-Pull x 15r
Decline Push-Up x 12r

Hypertrophy Circuit A (3 Rounds)
Dumbbell Bench Press 50 lbs DBs x 12r
Chin-up x 10r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 35 lbs DBs x 10r
Barbell Bent Row – 135 lbs x 6r

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 15r
Lying Tricep extension – 65 lbs x 15r

NOTE:
AM Body weight – 175 lbs

August 23, 2019

FRIDAY 3:30 PM

Gym 3
WARMUP  (3 rounds)
DB RDL x 10r – 25 lbs dbs
Jump squat x 5r
Box jump x 3r – 20” box
DYNAMIC EFFORT SQUAT
135 lbs x 10r
225 x 5r x 5s – 2 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
365 lbs x 1r x 5s- 2 min recovery
WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1 rep immediately after each squat & deadlift)
HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 12r each leg – 135 lbs x 2 sets
Good morning – 12r– 135 lbs x 2s
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs
NOTE:
AM Body weight – 174 lbs

August 16, 2019

FRIDAY 4:30AM
1 mile walk

FRIDAY 3:30PM
WARMUP  (2 rounds)
DB RDL x 10r – 50 lb dbs
Jump squat x 5r
Box jump x 5r – 20” box
DYNAMIC EFFORT SQUAT
135 lbs x 5r
270 lbs x 1r x 5s – 2 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
360 lbs x 1r x 5s- 2 min recovery
WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1 rep immediately after each squat & deadlift)
HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 12r each leg – 135 lbs x 2 sets
Good morning – 12r– 135 lbs x 2s
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs
NOTE:
AM Body weight – 173 lbs

August 12, 2019

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

Deadlift
135 lbs x 8r
50% – 230 lbs x 5r
85% – 345 lbs x 3r
82.5% – 335 lbs x 3r
80% – 325 lbs x 3r
70% – 290 lbs x 3r

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 220 lbs x 8r (8” stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 135 lbs x 10r

Restorative Circuit (2 rounds)
Leg Extension – 40r (L20/R20) 10 lbs ankle weight
Hamstring curl – 40r (L20/R20) 10 lbs ankle weight
V Ups – 20r

NOTE:
AM Body weight – 173.5 lbs

July 26, 2019

FRIDAY 4AM

Bench press
135lbs x 8reps
185 x 5
230 x 1
235 x 1
240 x 1
210 x 3
Overhead Press
115 x 5r x 2s
RDL – 50 lbs DBS – 10r x 2s
Jump squat x 5r x 2sg
Box Jump 20” x 5r x 2s

1 mile walk

FRIDAY 4:30PM

WARMUP  (2 rounds)
DB RDL x 10r – 50 lb dbs
Jump squat x 5r
Box jump x 5r – 20” box
DYNAMIC EFFORT SQUAT
135 lbs x 5r
260 lbs x 1r x 5s – 2 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
355 lbs x 1r x 5s- 2 min recovery
WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1 rep immediately after squat & deadlift)
HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 10r each leg – 140lbs x 2 sets
Good morning – 10r– 140lbs x 2s
Single Leg Extension – 30r each leg – 10 lbs
Single Leg Curl – 30r each leg – 10 lbs

NOTE:
AM Body weight – 172 lbs

July 22, 2019

MONDAY 4AM

BENCH PRESS
135 lbs x 8r
185 x 5
225 x 1
240 x 1 x 2
225 x 2
220 x 2
215 x 2

1 mile walk

MONDAY– 5PM

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

Deadlift
135 lbs x 8r
85% – 340 lbs x 3r
82.5% – 330 lbs x 3r
80% – 320 lbs x 3r
70% – 285 lbs x 3r
50% – 225 lbs x 5r

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 215 lbs x 8r
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 145 lbs x 8r

Restorative Circuit (2 rounds)
Leg Extension – x 50r (L25/R25) 10 lbs ankle weight
Hamstring curl – 50r L25/R25) 10 lbs ankle weight
V Ups – 20r

NOTE:
AM Body weight – 175 lbs

July 19, 2019

FRIDAY 4AM

Bench press
135lbs x 8reps
205 x 4
205 x 4
205 x 3
190 x 5
Split squat – 10r each leg – 135lbs x 2 sets
Good morning – 12r – 135lbs x 2s

2 mile walk

FRIDAY 4:15 PM

CYCLE (rollers)
30 mins 100 watts. RPE 3

WARMUP  (2 rounds)
DB RDL x 12r – 30 lb dbs
Jump squat x 5r
Box jump x 5r – 20” box
DYNAMIC EFFORT SQUAT
135 lbs x 5r
250 lbs x 2r x 5s – 2 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
350 lbs x 1r x 5s- 2 min recovery
WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1rep immediately after squat & deadlift)
HYPERTROPHY CIRCUIT (2 rounds)
Single Leg Extension – 30r each leg – 10 lbs
Single Leg Curl – 30r each leg – 10 lbs

NOTE:
AM Body weight – 171lbs