July 3, 2019

WEDNESDAY 5pm

Full-Body Hypertrophy

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15r
Push-Up x 15r
Reverse Lunge x 10r each leg

Hypertrophy Circuit A (3 Rounds)
Dumbbell Bench Press 50 lbs DBs x 15r
Pull-up x 10r
Walking Lunge 25 lbs DBs x 24 (12L/12R)
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 30 lbs DBs x 12r
Barbell Bent Row – 100 lb x 12r
Lateral Lunge – 25 lbs x 10r each leg
V ups x 12

Restorative Circuit (2 Rounds)
Barbell Curl – 45 lb x 20r
Lying Tricep extension – 45lb x 20r

Note:

AM Body weight – 171 lbs

June 27, 2019

THURSDAY – 4 AM

CIRCUIT x 4 (+40  lbs weight vest)
Push up – 12reps
Pull up – 5r
Lunge – 10r (5/5)
DB Lateral fly – 20 lbs x 16r (8/8)
Chin up – 4r
Ab wheel x 10r
DB Hammer curl – 20lbs x 30 (15/15)

1.5 mile weighted walk

THURSDAY – 6PM

CYCLING (stationary rollers)
30″ seated Rolling Acceleration. Big gear. Large chainring and 13, 14, or 15 in the rear.

1. Warm up
15 min @ 3 RPE 
2.Active
30.0 sec @ 6 RPE
80-135 rpm 
3.Recovery
04:30 @ 6 RPE 
Repeat for 5 total Active intervals
4.Cool Down
14:30 @ 3 RPE 

NOTE:

  • Day 66 – AM body weight 172 lbs

June 26, 2019

WEDNESDAY 6pm

Full-Body Hypertrophy

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15r
Push-Up x 15r
Reverse Lunge x 8r each leg

Hypertrophy Circuit A (3 Rounds)
Dumbbell Bench Press 50 lbs DBs x 15r
Pull-up x 10r
Walking Lunge 25 lbs DBs x 24 (12L/12R)
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 25 lbs DBs x 12r
Barbell Bent Press 100 lb x 12r
Lateral Lunge – 30 lbs x 8r each leg
V ups x 12

Restorative Circuit (2 Rounds)
Barbell Curl – 45 lb x 20r
Lying Tricep extension – 45lb x 20r

Note:

AM Body weight – 172.5 lbs

June 13, 2019

THURSDAY 4AM

Full-Body Hypertrophy

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15r
Push-Up x 15r
Reverse Lunge x 8r each leg

Hypertrophy Circuit A (3 Rounds)
Dumbbell Bench Press 50 lbs DBs x 12r
Pull-up x 10r
Walking Lunge 25 lbs DBs x 12 x 2s
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 25 lbs DBs x 12r
Barbell Bent Press 95 lb x 12r
Lateral Lunge – 25 lbs x 9r each leg
V ups x 15r

Restorative Circuit (2 Rounds)
Barbell Curl – 45 lb x 20r
Lying Tricep extension – 45lb x 20r

NOTE:

  • Day 52 – AM Body weight 173 lbs

June 11, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+40 lbs weight vest)
Push up – 10reps
Pull up – 4r
Split squat – 135 lbs x 4r
KB snatch – 32 kg x 8 (R4/L4)
Chinup – 4r
Ab wheel x 8r

2 mile weighted walk

TUESDAY– 7PM

CYCLING (timed events)

45 min warmup

1.5 Lap (500 meters) pursuit – 40.46
6 Lap (2000 meters) pursuit – 2.46.66

NOTE:

  • Day 50 – AM body weight 176 lbs
  • Improved 1.5 lap by 4 seconds and 6 lap by 5 seconds since last month
  • Achieved goal this season of < 2:50 for 6 lap