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

July 11, 2016

MONDAY:  4:30 AM

WARMUP: 45 lbs Bar: 20 reps each Overhead Press, Front Squat, Good Morning;  Jump Rope – 50 reps; Single Leg Pushup x 10; Pull up x 5

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

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

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

DEAD LIFT (1′ recovery)
225 lbs x 5 reps x 2 sets

PLYOMETRICS
(3 sets x 15 single leg jumps & 2 sets of 10 double leg jumps)

PULL UPS / CHIN UPS
2 sets x 5 reps

POWER CLEAN (1′ recovery)
135 lbs x 5 x 2 sets

July 20, 2015

MONDAY; 2PM

WARMUP: Supine Leg Whip – 1 set of 20 each leg; Turkish getup– 80 lbs x 1 each side

SNATCH (1 minute recovery each set)
115 lbs x 2 reps x 5 sets

CLEAN & PRESS (1 minute recovery each set)
135 lbs x 5 reps x 5 sets

SQUAT
185 lbs x 20 reps x 1 set

FRONT SQUAT
135 lbs x 12 reps x 1 set

INCLINE BENCH PRESS (no recovery between sets)
185 lbs x 8 reps
135 x 10
135 x 9

ALFREDSON HEEL DROP +45lbs
1 set of 15 reps each leg

NOTE:
AM Heart Rate – 47 bpm