November 15, 2019

FRIDAY 4:30PM

WARMUP  (3 rounds)
DB RDL x 8r x 25 lbs dbs
Jump squat x 5r
Box jump x 3r – 24” box

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

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

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

HYPERTROPHY CIRCUIT (2 rounds)
Barbell Front squat – 115 lbs x 10r (narrow stance)
Good morning – 115 lbs x 10r
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs

November 13, 2019

WEDNESDAY 4:30PM

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

Hypertrophy Circuit B (3 Rounds)
Barbell overhead Press – 100 lbs x 7r
Kettlebell Snatch – 28 kg x 6R/6L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 12r

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

November 11, 2019

MONDAY 10 AM

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

Deadlift
225 lbs x 5r
295 lbs x 3r
335 lbs x 3r
325lbs x 3r
315 lbs x 3r

Hypertrophy Circuit (3 Rounds)
Barbell Front squat – 100 lbs x 12r (narrow stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 100lbs x 12r

Restorative Circuit (2 rounds)
Leg Extension – L25/R25 10 lbs ankle weight
Hamstring curl – L25/R25 10 lbs ankle weight
V-Ups – 15r

November 9, 2019

SATURDAY 10AM

WARMUP  (3 rounds)
DB RDL x 12r x 25 lbs dbs
Jump squat x 5r
Box jump x 3r – 24” box

DYNAMIC EFFORT SQUAT
135 lbs x 8r w/u
230 lbs x 3r x 5s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 2r- clean grip warmup
300 lbs x 3r x 5s- (2 min recovery)

WEIGHTED BOX JUMP
24” box (2 reps immediately after each deadlift set)

HYPERTROPHY CIRCUIT (2 rounds)
Barbell Front squat – 100 lbs x 15r (narrow stance)
Good morning – 100 lbs x 15r
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs

CYCLING (resistance trainer)

Sweet Spot/ Tempo 1 hour 20 minutes

Warm up
20 min @ 109 Watts
20 min @ 183 W
10 min @ 133 W
20 min @ 190 W
Cool Down
10 min @ 113 W

October 25, 2019

FRIDAY 4PM

Warm-Up (3 rounds)
30 lbs Dumbbell Romanian Deadlift x 5r
Jump Squat x 5r
24” Box Jump x 3

Dynamic Effort Barbell Back Squat
Using @ 78% of 1rm (300 lbs)
Warm-Up 135 lbs x 10r
235 lbs x 1r x 8s – 30 secs recovery

Dynamic Effort Conventional Deadlift (clean grip)
Using @ 70% of 1rm – (380 lbs)
Warmup 135 lbs x 5 reps
275 lbs x 2r x 5s – 30 sec recovery

Box Jump
1 rep following each squat and deadlift set

Hypertrophy Circuit
Kettlebell Snatch
28 kg (62 lbs) x 100 reps x 1s – 7 min 22 secs (1 min recovery at 40r 70r 90r)

October 19, 2019

SATURDAY 10 AM

Warm-Up (3 rounds)
30 lbs Dumbbell Romanian Deadlift x 5r
Jump Squat x 5r
24” Box Jump x 3

Dynamic Effort Barbell Back Squat
Using 85% (235 lbs) of 85% (275 lbs) of 1rm – 325 lbs
Warm-Up 135 lbs x 10r
235 lbs x 1r x 8s – 1 min recovery

Dynamic Effort Conventional Deadlift (clean grip)
Using 85% (275 lbs) of 85% (325 lbs) of 1rm – (380 lbs)
Warmup 135 lbs x 5 reps
275 lbs x 2r x 5s

Box Jump
1 rep following each squat and deadlift set

Hypertrophy Circuit
Kettlebell Snatch
24 kg (53 lbs) x 100 reps x 1s – 4 min 18 secs

NOTE
AM Body weight 173 lbs
First high rep set of KB snatch in a long time. I’m pleased with this times set. With a little work I could easily improve my personal best. The cardio capacity is there due to cycling. I just need to work on strength.

October 14, 2019

MONDAY 1030 AM

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

Deadlift
(% based on 90% of 380 lbs (1RM) – 350 lbs

x 5 50% 185 lbs
x 3 70% 245 lbs
x 3 80% 280 lbs
x 3 82.5% 290 lbs
x 3 85% 300 lbs

Hypertrophy Circuit (3 Rounds)

Hypertrophy Circuit – 3 Rounds)
Close stance back squat – 135 lbs x 12r
Dumbbell Romanian Deadlift – 30 lbs x 12r
Good morning – 100 lbs x 15r

Restorative Circuit (2 rounds)
Leg Extension – L20/R20 10 lbs ankle weight
Hamstring curl – L20/R20 10 lbs ankle weight
Ab roller x 15r

September 28, 2019

SATURDAY 1100 AM

WARMUP  (2 rounds)
DB RDL x 12r x 25 lbs dbs
Jump squat x 5r
Box jump/depth jump x 3r –24” box

DYNAMIC EFFORT SQUAT
135 lbs x 10r w/u
75% – 230 lbs x 5r x 5s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 1r – clean grip
315 x 1r
97% – 370 x 1r x 1s
85% – 335 x 2r x 4s
300 lbs x 3r x 5s- (2 min recovery)

WEIGHTED BOX JUMP + DEPTH JUMP
1r x – 25 lbs – 24” box (1 rep immediately after each squat & deadlift set)

HYPERTROPHY CIRCUIT (2 rounds)
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs

NOTE:
AM Body weight – 171.5 lbs