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)

1.18.13
4 sets knees to bar
Press:
155 x 9
135 x 8
Flyes 3x 10
Dumbbell press 1 x 20 at #35s
Curls

1.16.13
fr/as/ss
kb power bombs
deadlift:
135 x 5
225 x 5
315 x 3 over hand
365x 6
rows: 80s r18, l 18 (totaled 40 reps with each arm)
band pull aparts: =50 total

1.16.13- NOTES
Missed bench twice now at 245 drop back to 225 hit 10 then for to 235 and hit 10, same with press missed 3 times at 155 drop down to 145.

1.14.13
Bench:
185x5
225x5
245x2 (???)
225x4
185x7
185x5

1.11.13
fr/as/ss
jumps 5 x 2
3 x 10 ab wheel
and
3 x 25 rotational work
squat:
1x10 at 135
1 x 5 at 225
1x8 at 275
1 x10 at 185

1.9.13
Shoulder press 135 for 5, 155 for 6,155 for 6
Rows at 100 for 5, 70 for 8, 70 for 8

1.4.2012
*fr/as
med ball tosses
bench_(pull UPS):
245x 6,4,3
Push ups (face pulls) 30,25
Kick backs

1.8.2012
*fr/as
kb power bombs 3x5

3 sets:
db side bends @ #30, 10 reps
and
crosses 3 up 3 out (felt crazy super sore following day)
deadlift:
5 at 135, 5 at 225, 10 at 315 (nailed it, felt strong felt good) super gased afterward
strict pull ups 40 reps

2013

Stretch:
Foam roll / PVC roll / lacrosse ball
Dynamic movements
Static stretch
Lift:
Fast movement (example: power cleans, jumps, med ball throws)
Strength movement (example: squat, bench press, deadlift, press)
Size / Hypertrophy (example: all assistance movements)
Sprint:
Prowler, hills, strongman movements, treadmill sprints, weight vest walking, heavy bag, complexes. General rule of conditioning: If it's awesome, do it. If your mom can do it, don't.

Goals: DL-500 (10x385), Squat-400 (405) (10x315), Bench Press 300 (315)(10x245), Press 200 (165x10)

(press) (reps=apprx 350)
Shoulder press 6 sets x 7-12 reps (rows)
butterflies 4 x 8-12
db press 60 reps (pull ups)
band pull aparts 100 reps
4 x12 or some kind of curl
3 sets of some sort of carry

(squat) (reps= apprx  420)
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 3 sets of 10 bar only
squat find 10 rep max
then 3 x10 and 50% or projected max
single leg squat or lunges 3 sets 12-15
push prowler (6 trips the longer the better) or walk on treadmill with vest


(Bench focus)  (reps= apprx  406)
med ball throws chest pass 3-4 sets or 2-5
bench press 6 sets 7-12 reps (pull ups)
dips or push ups 3 sets or 100 reps (face pulls)
skull crushers 3 sets or db kick backs 3 sets
heavy bag work or 4x500m meter rowing sprints

(deadlift focus) (reps= apprx  410)
KB power bombs 3-4 sets or 2-5
ab wheel roll outs and (or sledge chops) land mines 3 sets 10 reps of wheels 25 landmind
3 sets of ghd 10 reps
Deadlift work up to max set of 315 (until reach 315x10 then move in weight)
Pull ups 4 sets max reps (min 10)
db rows 40 rep min each arm
band pull apart 100 min
prowler (6 trips heavy)  or tire flips (4x10)