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