3.15.13

sprints 3x 200m

3.18.13

Deadlift:  trab bar 405x5, 405x1

pull ups 3 @90

3.20.13

Press: 4x175

bench 3 x 225

face pulls

band pull aparts

3.22.13

6 x 100 meter sprints

3.25.13

Squat: 6x315 , 1 x335

Hammer curls

grenade curls

wrist roller

3.26.13

Back:

pull ups

lat pull downs

chest supported rows

kroc rows

3.27.13

Bench Press: 6x255

press: 135 x 10

incline pushups

flyes

face pulls

3.28.13

Arms:

dips 5 x max reps

overhead rope ext. 5 x 8-12

pull ups 4x max reps

45 degree curls

6 sprints

4.1.13

deadlift:

415x1

425x1

425x1

Squat:

225 x5

225x5

4.2.13

Back:  

pull ups 30 reps total

2 x max reps wide late pull downs

chest supported rows 5 x5

hammer curls

2 30 sec sprints

4.8.13

bench: sets of 5, best 6x245

squat: sets of 5, best 6x295

chins: 4 x10

4.10.13

Press: sets of 5, best 5x155

db row 3x10

weighted dips 4x10 @ #25

4.23.13

squat: 6 sets, best 7 @275

bench/face pulls: 6 sets, best 245x 8

4.25.13

power clean: 6 sets, best 160 x5

dl: 4 sets, best 405x2

press/ rows: 6 sets, best 145x5

kroc rows

curls

4.27.13

50 pullups

100 dips

5 hurldes

5 sprints

4.30.13

squat: 5 sets, 295x5

deadlifts: 5 x10 @ 165

5.1.13

Sprints

5.2.13

plyos

ab wheel

bench press: 6 sets, 245x5

db presss: 5 x 10 @70

5x10 db rows

curls

5.3.13

h bag

5.4.13

120 ft farmers walk

15 b squt @ 135

10 burpees

5.6.13

dl: 6 sets, 365 x5

Squat: 5 x10 @135

chins : 4x8

5.8.13

press: 4 sets, 135 x5

rows 5x10

4 rounds:

power clean 3 reps 135

chins 6

burpees 9

dips 12

5.10.13

bench 185x10

and

pullups 5s

bench: 225x5, 275x1

db press 3x10 30s

and

rows

dips

and 3x10

l raises

5.13.13

squat: 7 sets, best 365 x 1

lunges - 50

ab well

5.15.13

bench: 6 sets, 275 x 3

pull ups 4-5x5-10

press

dips / l raises

5.16.13

DL-

45x10

135x5

225x5

315x3

405x2

rows:

100 x7

pullups 70

5.20.13

Squat 315x5

boxing 3 rounds

5.22.13

bench:

245x4

195x7

195x5

press:

135x7

115x7

115x5

dips

5.23.13

back ext 3x25

rows

10x20

10x40

10x70

10x100

pull ups

4 x max rep

2x w fat grips

5.27.13

press: 5rm= 175x4

press: 155 max reps

21-15-9

225 DL

dips

time: 6.07

5.28.13

heavy bag

10x30 yard sprints (slow at starts)

5.29.13

am

front squats- 275

amrap 15

3 f squast

5 fat grip pull ups

10 pushups

8 rounds

pm

weighted pull ups

5 x bw

5x25

2x90

2x90

1x90

heavy bag

5.30.13

incline bench rows

10 x30

10x40

8x70

8x100

pull ups

6x#53

5x#53

3x#53

curls

wrist curls

5.31.13

century sets

bench:

5x20 @ 135

squats:

15x195

10x195

10x195

6.10.13

(B)

5 rounds

5 dl @335

5 db press #60s

5 pull ups @ #53

20.17

2.13.13

Deadlift;

405_3

Weighted pull UPS:

3@60, 5@50, 3@ 50

100 leg curls

Grip

2.16.13

Press: 165_5

Bench: 205_3x5

Pullups

Curls

2.18.13

Squat:

315-3

295-4

2.20.13

Bench press:

245-7

245-3

185-10

db row 3x 6,6,8

db press

3 min h bag

2.23.13

Deadlift:

405 x 4

2.25.13

press

HIIIT

2.27.13

amrap 15 min

5 pull ups

5 bench press @ bw = 185

5 swuat at bw+1.5=275

4 rounds

3.1.13

20 min H bag combos

3.2.13

Squat:

5 x305

3x 305

front squats 12x135,10x135

curls

wrist roller

3.4.13

Bench Press:

4x275

7x225

10x185

incline press

facepulls

press downs

3.6.13

deadlift:

4 x405

1x405

B.

pulllups

facepulls

band pull aparts

c

hamstring curls

wrist roller

c crush

3.11.13

press:

6x165

10x135

c

db shoulder press

lateral raises

band pull aparts

d

ball slams

push ups

burpees

chin ups

3.13.13

squat:

5x315

dl: 385x2, 315x5

3.15.13

sprints 3x 200m

2.12.13
Conditioning:
Heavy bag

2.13.13
Deadlift;
405_3
Weighted pull UPS:
3@60, 5@50, 3@ 50
100 leg curls
Grip

2.9.13
Squat:
305_4
Lunges 100 total super set with Wrist roller

2.10.13
Bench:
245_5
225_5
Rows 80
Curls 25 grenades

1.25.13
Abe born

2.3.13
Extended warm up
Bench press:
245x 5
Db row:
for 30 reps  7 @ 100, finished at 80

2.4.13
Deadlift
365_3
75 leg curls
Wrist rollers

2.6.13
Press: 155_6
135_8
4 max rps pull ups @50 vest
5,4
Db press 30 reps at 30

1.22.13
jumps
ab wheel / chops
oh squats 1 x 10
Squat:
135
225
275-10
185 3x5
Wrist roller 1 pood- 2 sets 3 trips

Day 1
Shoulder: (Press)
-4 sets of knees/toes to bar
-Shoulder press 6 sets x 7-12 reps (rows or pull ups)
-butterflies 4 x 8-12
-db press 30 reps (pull ups or row variation)
-Karwoski rows= 135 pounds 100 reps to belly button and pause
-curl #45 bar 100 reps
*3 sets of some sort of carry

Quad/abs: (squat)
-jumps 3-4 sets or 2-5
-ab wheel roll outs and (chops) land mines 3 sets 10 reps of wheels 25 landmind
-db bends and and iron crosses 3 sets 10 bends per side 3 crosses
-oh squats 1 sets of 10 bar only
-squat find 10 rep max
-then 2 x 5 and 50%-65%  or projected max
-single leg squat or lunges 100 reps (50 per leg)
*push prowler (6 trips the longer the better) or walk on treadmill with vest


Chest/Triceps: (Bench focus)  
-med ball throws chest pass 3-4 sets or 2-5
-bench press 6 sets 7-12 reps (pull ups)
-close grip bench 3-5 sets x 8-12
-DB Rows 40 reps heavy as possible few sets as possible
-dips or push ups 100 reps (face pulls)
*heavy bag work or 4x500m meter rowing sprints

Hamstrings/ back/abs (deadlift focus)
-KB power bombs 3-4 sets or 2-5
-crosses and (or sledge chops) land mines 3 sets 3 reps of crosses 25 landmind
-Deadlift work up to max set of 315 (until reach 315x10 then move in weight)
-Pull ups 4 sets max reps (min 10) hit 20 add weight
-Hamstring Curls 100 reps with ankle weights on l
-band pull apart 100 min
*prowler (6 trips heavy)  or tire flips (4x10)