October 2, 2016

SUNDAY; 11 AM

WARMUP: Jump Rope x 50, Goblet Squat x 10, KB Swing x 10, KB Snatch x 20, Split Squat – 135lb x 2

SQUAT (4′ rest)
225 lbs x 5 reps
235 x 4
245 x 3
255 x 2
265 x 1

PLYOMETRICS
Box jumps – 10″ – 4 reps x 4 sets
Single Leg jumps – 10 reps x 4 sets

HIP THRUST (2′ rest)
275 lbs x 5 reps x 3 sets

SPLIT SQUAT
135 lbs x 5 reps each side

ALFREDSON HEEL DROP
2 sets of 15 reps

HANGING LEG RAISE
15 reps

July 27, 2016

WEDNESDAY; 4:00 AM

CIRCUIT x 5 sets; no recovery between exercise; 3 minutes recovery each set
Jump Rope – 50
Overhead Press – 115 lbs x 5 reps
Split Squat – 115 lbs x 5 reps each leg
Front Squat – 115 lbs x 5 reps
Chin up x 5 reps
Single Leg Deadlift – 50 lbs x 5 reps each leg
Single Leg Bridge – 80 lbs x 8 reps each leg
Single Leg Push-up – 10 reps

NOTE:
AM Body Weight – 177 lbs

July 25, 2016

MONDAY; 4:00 AM

CIRCUIT x 5 sets; no recovery between exercise; 2 minutes recovery each set
Overhead Press – 110 lbs x 5 reps
Split Squat – 110 lbs x 5 reps each leg
Pull up x 5 reps
Front Squat – 110 lbs x 5 reps
Single Leg Deadlift – 50 lbs x 5 reps each leg
Single Leg Bridge – 80 lbs x 5 reps each leg
Single Leg Push-up – 10 reps
Jump Rope – 50

July 22, 2016

FRIDAY; 4:15 AM

CIRCUIT x 5 sets; no recovery between exercise; 2 minutes recovery each set
Split Squat – 105 lbs x 5 reps each leg
Overhead Press – 105 lbs x 5 reps
Pull up x 5 reps
Front Squat – 105 lbs x 5 reps
Single Leg Deadlift – 50 lbs x 5 reps each leg
Single Leg Bridge – 80 lbs x 5 reps each leg
Single Leg Push-up – 10 reps
Jump Rope – 50

July 12, 2016

TUESDAY:  4:00 AM

WARMUP:   Jump Rope – 50 reps;  Pull up x 5 reps

HIP THRUST (1′ recovery)
245 lbs x 5 reps x 2 sets

DEAD LIFT (3′ recovery)
245 lbs x 5 reps x 2 sets

BENCH PRESS (2′ recovery)
185 lbs x 5 reps x 2 sets

SQUAT (2′ recovery)
135 lbs x 5 reps
195 lbs x 5 reps x 2 sets

PLYOMETRICS (between squat sets)
3 sets x 15 single leg jumps & 3 sets of 10 double leg jumps

POWER CLEAN (2′ recovery)
135 lbs x 5 x 2 sets

PULL UPS  (between power clean sets)
 5 reps