February 1, 2020

SATURDAY 10 AM

+ 12 lbs vest throughout

WARMUP  (1 round)
DB RDL x 8r x 30 lbs dbs
Jump squat x 5r
Box jump x 5r – 24” box

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

DYNAMIC EFFORT DEADLIFT
225 lbs x 4r clean grip warmup
345 lbs x 2r x 2s
325 lbs x 5r x 1s

WEIGHTED BOX JUMP
24” box +8 lbs vest – 6r (1 rep immediately after each main squat and deadlift set)

HYPERTROPHY CIRCUIT (1 round)
Barbell power clean – 135 lbs x 8r
Front squat – 135 lbs x 8r (narrow stance)
Good Morning – 135 lbs x 8r
BB Hang clean – 135 lbs x 8r

CYCLING (outdoor hillS; 59 minutes)

15 minute warm up

Rolling at 10-15mph standing. Drive the gear you’re in for 5-10 seconds, until you’re no longer accelerating. The point of this effort is not to achieve a new top speed, but to work on producing power through the entire acceleration, and to hit a max cadence from a standing position. The entire effort is standing. Roll very easy between efforts.

2x Undergeared 76-90”
2x Race Gear 90-100”
2x Over Gear 100“+

10 minute cool down

January 29, 2020

WEDNESDAY  5:00PM

Warm-Up (1 Round)
Resistance band Face-Pull x 15
Decline Push-Up x 12r
Reverse Lunge x 12r (each leg)

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 135 lbs x 12r
Kettlebell 1 arm Row – 24 kg x 10r each side
Walking Lunge – 8 lbs vest x 12r each leg
Hanging Leg Raise (Abs) x 10r

Hypertrophy Circuit B (3 Rounds)
Db overhead Press – 30 lbs DBs x 12r
Lateral Lunge – body weight x 8r each side
Kettlebell Snatch – 24 kg x 5R/5L
Landmine oblique twist – 25 lbs plate x 8r each side

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

January 25, 2020

SATURDAY 1030AM

+ 8 lbs vest throughout 

WARMUP  (1 round)
DB RDL x 8r x 30 lbs dbs
Jump squat x 5r
Box jump x 5r – 24” box

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

DYNAMIC EFFORT DEADLIFT
225 lbs x 4r clean grip warmup
340 lbs x 2r x 3s
320 lbs x 4r x 1s

WEIGHTED BOX JUMP
24” box +8 lbs vest – 8r (1 rep immediately after each main squat and deadlift set)

HYPERTROPHY CIRCUIT (1 round)
Front squat – 105 lbs x 15r (narrow stance)
Split squat – 105 lbs x 15r each side
Good Morning – 105 lbs x 15r


CYCLING
(outdoor hill;  58 minutes)

Warmup – 15 mins
40 seconds gradually build power to max effort and cadence to 140 rpm.
Repeat x 4 intervals with 5 min recovery
Cool down 15 minutes

JANUARY 18, 2020

SATURDAY 9 AM

+ 8 lbs vest

WARMUP  (1 round)
DB RDL x 8r x 25 lbs dbs
Jump squat x 5r
Box jump x 5r – 24” box

DYNAMIC EFFORT SQUAT
135 lbs x 10r w/u
225 lbs x 3r w/u
250 lbs x 1r x 8s (1 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 5r clean grip warmup
340 lbs x 2r x 2s
320 lbs x 2r x 3s

WEIGHTED BOX JUMP
24” box +8 lbs vest – 13r (1 rep immediately after each squat and deadlift set)

HYPERTROPHY CIRCUIT (1 round)
Front squat – 100 lbs x 12r (narrow stance)
Split squat – 100 lbs x 12r each side
Good Morning – 100 lbs x 12r

CYCLING (resistance trainer; 50 minutes)

Warmup – 15 mins
40 seconds gradually build power to max effort and cadence to 140 rpm.
Repeat x 4 intervals with 5 min recovery
Cool down 15 minutes

January 15, 2020

WEDNESDAY 5:00PM

Warm-Up (1 Round)
Resistance band Face-Pull x 15r
Decline Push-Up x 12r
Reverse Lunge x 10r (each leg)

Hypertrophy Circuit A (3 Rounds)
DB Bench Press – 50 lbs DBs x 12r
Barbell bent Row – 100 lbs x 10r
Walking Lunge – body weight x 12r each leg
Hanging Leg Raise  x 10r

Hypertrophy Circuit B (3 Rounds)
Db overhead Press – 35 lbs DBs x 10r
Lateral Lunge – body weight x 8r each side
Kettlebell Snatch – 24 kg x 6R/6L
Landmine oblique twist – 25 lbs plate x 8r each side

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

January 13, 2020

MONDAY 4:30 PM

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

Deadlift (2 min recovery)
225 lbs x 5r
300 lbs x 3r x 3s
315 lbs x 3r x 1s

Hypertrophy Circuit (2 Rounds)
Split squat – 105 lbs x 12r each side
Dumbbell Romanian Deadlift – 25 lbs dbs x 15r
Barbell Good Morning – 100 lbs x 15r

Restorative Circuit (2 Rounds)
Resistance band Pallof Press 1/2 kneeling – 15r each side
Box Step Up – 24 in box – 15r each side
Landmine Oblique Twist x 15r each side

NOTE:

  • First heavy lifts in about a month.   Was probably ready after 3 weeks which is consistent with previous lumbar flare ups.  Had some shoulder and neck stiffness from deltoid isolation exercises last week so I waited for that to subside.

December 16, 2019

MONDAY 4:30PM

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

Deadlift (2 min recovery)
225 lbs x 5r
325 lbs x 2r x 4s
325 lbs x 4r x 1s

Hypertrophy Circuit (1 Round)
Barbell Front squat – 135 lbs x 20r (narrow stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 20r
Barbell Good Morning – 135 lbs x 20r

Restorative Circuit (1 round)
V-Ups – 25r

December 3, 2019

TUESDAY 5:15PM

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

Deadlift (2 min recovery)
225 lbs x 3r
320 lbs x 5r x 2s

Hypertrophy Circuit (3 Rounds)
Barbell Front squat – 135 lbs x 10r (narrow stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 10r
Barbell Good Morning – 135 lbs x 10r

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

November 22, 2019

FRIDAY 4:30PM
WARMUP  (1 round)
DB RDL x 8r x 25 lbs dbs
Jump squat x 5r
Box jump x 5r – 24” box

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

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

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

HYPERTROPHY CIRCUIT (2 rounds)
Barbell Front squat – 135 lbs x 8r (narrow stance)
Good morning – 135 lbs x 8r
Single Leg Abduction – 20r each leg – 10 lbs
Single Leg Curl – 20r each leg – 10 lbs

November 20, 2019

WEDNESDAY 5:00PM

Warm-Up (1 Round)
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 – 185 lbs x 6r x 3s
(135 lbs x 8r x 1s warmup)
Single Arm Bench Row – 24 kg KB x 8r each side
Walking Lunge – 25 lbs x 10r each leg
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Barbell overhead Press – 100 lbs x 7r
Kettlebell Snatch – 32 kg x 6R/6L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 12r

Restorative Circuit (2 Rounds)
Barbell Curl – 70 lbs x 10r
Barbell Tricep (skull crushers) – 70 lbs x 10r