October 10, 2019

THURSDAY – 4 AM

CIRCUIT x 5
Turkish Get-up – 24 kg up/down both sides x 1r
Hip Thrust – 225 lbs x 15r

2 mile walk (+26 lbs)

THURSDAY 5:30 PM

CYCLING  (indoor trainer)
Warm up 5 min @ 80 W active recovery
15 min @ 150 W Tempo
15.0 sec @ 300 W Hi cadence, low gear (39-18) Max effort
04:45 @ 150 W Tempo
Repeat x 4
20min @ 150 W Tempo
5 min @ 100 W Recovery cool down

NOTE:
AM Body weight – 173 lbs

March 20, 2017

MONDAY – 4 AM

WARMUP – get up x 3 each side – 24 kg; OHP – 90 lb x 5 reps x 2 sets

SQUAT
230 lb – 5 reps x 2 sets

DEADLIFT
245 lb – 5 reps x 2 sets

HIP THRUST
245 lb – 5 reps x 2 sets

BENCH PRESS
225 lb x 1
215 – 5 singles

PULL-UPS (+25 lb)
5 reps x 2 sets

DIPS (+25 lb)
5 reps x 2 sets

February 23, 2017

THURSDAY – 9 AM

WARMUP- Get-up – 24 kg x 3 each side

SPLIT SQUAT
145 lbs – 5 reps x 2 sets

DEADLIFT
305 lbs – 2 reps x 2 sets (1 pronated grip 1 hook grip)

PLYOMETRICS
Depth jumps – 10 reps

RESISTED SPRINT START (jband onto small step)
2 sets of 10 reps

HIP THRUST
305 lbs – 2 sets x 5 reps
305 – 3 reps (alternate grip)

OVERHEAD PRESS
95 lbs – 5 reps
105 – 3 reps
115 – 2 reps

BENT ROW (barbell/dumbbell)

DIPS
2 sets of 5

December 11, 2016

SUNDAY; 9 AM

WARMUP – Turkish Get-up – 24kg x 5 reps each side

SQUAT
225 lbs x 5 reps
245 x 3 reps
255 x 2 reps

DEAD LIFT (pronated grip)
245 x 5 reps
275 x 3 reps
300 x 2 reps

HIP THRUST
245 x 5 reps
275 x 3 reps
300 x 2 reps

BENCH PRESS
185 x 5 reps
205 x 3 reps
215 x 2 reps

WEIGHTED PULLOVER (50 lb DB)
3 sets of 10 reps

PUSH UPS (1 min recovery)
20, 20, 10

NOTE:
AM Body Weight – 177 lbs

December 6, 2016

TUESDAY, 4AM

WARMUP – Turkish Get-up – 24kg x 3 reps each side

SQUAT
205 x 5 reps x 2 sets

DEAD LIFT
245 x 5 reps x 2 sets

HIP THRUST
245 x 5 reps x 2 sets

OVER HEAD PRESS (Behind head)
45 lb bar x 10 reps x 3 sets

KETTLE BELL SNATCH (24 Kg)
35 reps

PUSH UPS
40 reps

NOTE:
AM Body Weight – 180 lbs