November 9, 2015

MONDAY; 10AM

CIRCUIT x 5 sets; < 1 min recovery each exercise; 1 or 2 minutes each set
Bulgarian Split Squat – 115 lbs x 8 reps each leg
Front Squat – 115 lbs x 10 reps
Pull up x 8 reps
Single Leg Deadlift – 53 lbs x 10 reps each leg
Single Leg Bridge – 50 lb x 15 reps each leg
Chin up x 8 reps
Pistol Squat x 2 reps each leg
Ab Wheel x 10 reps

NOTE:
AM Weight 180 lbs

July 18, 2015

SATURDAY; 10 AM

WARMUP: Supine Leg Whip – 1 set of 20 each leg; Turkish Getup – 53 lbs x 1 and 80 lbs x 1 rep each side

CIRCUIT x 5 sets; 1 min recovery each exercise; 2-4 minutes each set
Bulgarian Split Squat – 125 lbs x 8 reps each leg
Front Squat – 125 lbs x 10 reps
Pull up x 10 reps (5 – chest to bar)
Single Leg Deadlift – 80 lbs x 5 reps each leg
Single Leg Bridge – 80 lb x 12 reps each leg
Chin up x 10 reps (5 – chest to bar)
Pistol Squat x 2 reps each leg
Ab Wheel x 12 reps

NOTE:
AM Heart Rate 46 bpm

July 13, 2015

MONDAY; 11AM

WARMUP: Supine Leg Whip – 2 sets of 10 each leg; Turkish getup– 53 lbs  x 5; Tall Snatch – 45 lb bar x 5

SNATCH (1 minute recovery)
100 lbs x 2 reps x 5 sets

CLEAN (1 minute recovery)
200 lbs x 1 rep
185 lbs x 2 reps x 5 sets

SQUAT
135 lbs x 5 reps x 1 set
185 lbs x 3 reps x 1 set
225 lbx x 3 reps x 2 sets
185 lbs x 15 reps x 1 set
135 lbs x 30 reps x 1 set

OVERHEAD SQUAT
115 lbs x 5 reps x 1 set

PISTOL SQUAT
1 set of 10 reps each leg

WEIGHTED CARRY
Suitcase carry – 90 lbs – 40 meters x 4 each side

HANGING LEG RAISE
8 sec x 4 reps x 4 sets

ALFREDSON HEEL DROP +45lbs
2 sets of 15 reps each leg

July 7, 2015

TUESDAY; 5:00PM

WARMUP: Supine Leg Whip – 1 setof 10 each leg; Turkish Getup – 53 lbs x 5 reps each side

CIRCUIT x 5 sets each; 1 min recovery each set and each round
Bulgarian Split Squat – 120 lbs x 8 reps each leg
Pull up x 10 reps
Single Leg Deadlift – 53 lbs x 10 reps each leg
Chin up x 10 reps
Single Leg Bridge – 80lb x 12 reps each leg
Front Squat – 120 lbs x 10 reps
Pistol Squat x 2 reps each leg

OVERHEAD PRESS
120 lbs x 5 reps x 1 set