May 13, 2019

MONDAY– 4AM

CIRCUIT x 4 (+32 lbs weight vest)
Push up – 12reps
Pull up – 5r
Side lunge – 10r (5/5)
Chin up – 5r
KB Snatch – 32 kg x 6r (3/3)
Ab wheel x 7r

2 mile weighted walk

 

MONDAY – 7PM

CYCLING (track) 85% effort

Practice Drills – sprints, standing sprints, cornering out of the saddle, match sprints

 

NOTE

  • AM body weight 175 lbs
  • Day 21 – 15% to 10% body fat program

May 30, 2017

TUESDAY– 4 am

LANDMINE PRESS (Half-Kneeling – Bar +25 lb Plate)
8 reps x 2 sets each arm

SQUAT
225 lb x 5 reps x 2 sets

DEADLIFT
245 lb x 5 reps x 2 sets

HIP THRUST
305 lb x 20 reps

DIPS (+25 lb)
5 reps x 2 sets

AB WHEEL
10 reps x 2 sets

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

KETTLE-BELL SNATCH (36 kg)
5 reps x 2 sets each arm

May 19, 2017

FRIDAY – 4 am

OVERHEAD PRESS
95 lb x 5 reps
115 x 3
125 x 2

SQUAT
230 lb x 5 reps x 2 sets

DEADLIFT (hook grip)
305 lb x 2 reps
300 x 2

HIP THRUST
305 lb x 20 reps x 1 set

KETTLE-BELL SNATCH (24 kg)
25 reps each arm x 1 set

DIP
8 reps x 2 sets

RING CHIN-UPS with L-SIT
8 reps x 1 set