5/2 - EDT

PR Zone 1:

DB Snatch Left 35x60 reps

DB Snatch Right 35x60 reps

PR Zone 2:

Lunge Left 35x55 reps

Lunge Right 35x55 reps

PR Zone 3:

Back Extensions 25x50 reps

Swiss Ball Crunches 10x50 reps

4/30 - EDT

PR Zone1:

DB Thrusters  30x60 reps

Lat Pulldowns 150x56 reps

PR Zone 2:

Incline DB Press 65x45 reps

Low Cable Row 180x45 reps

PR Zone 3:

Hammer Curl 40x48 reps

Tricep Pressdowns 110x50 reps

4/28 - EDT

PR Zone 1:

DB Snatch Left  35x45 reps

DB Snatch Right 35x45 reps

PR Zone 2:

Lunge Left Leg  35x45 reps

Lunge Right Leg 35x45 reps

PR Zone 3:

Back Extensions 25x45 reps

Swiss Ball Crunches 45 reps

4/25 - EDT

PR Zone 1:

Thrusters  30x51 reps

Lat Pulldowns 150x49 reps

PR Zone 2:

Incline DB Press  55x55 reps

Low Cable Rows 165x55 reps

PR Zone 3:

Hammer Curls 40x48 reps

Tricep Pressdowns 100x55 reps

Some of the loads were a little light, and I'll adjust next workout.  Each PR Zone was 15 minutes.

4/22 - Bench Press

Bench Press   185x5, 210x3, 235x6

Superset:

Bench Press  135x15,15,15

Barbell Curls  50x15,15,15

4/19 - Deadlift

Deadlift  235x5, 265x3, 295x3 (PR)

Superset:

Deadlift 135x15,15,15,15,12

Chins 4,4,4,4,4+1 slow negative

4/18 - Overhead Press

Standing Overhead Press 110x5, 125x3, 140x4 (PR)

Superset:

Standing Overhead Press 65x15,15,13,13,12

DB Shrugs 55x15,15,15,15,15

4/16 - Squat

Squat 190x3, 220x3, 245x5


Squat 135x15,15,15,15,15

4/12 - Deadlift

Deadlift 220x3, 250x3, 280x5

Superset:

Deadlift 135x15,15,15,12,12

Chinups 4,4,4,4,4+1 slow negative

4/11 - Overhead Press

Standing Overhead Press 105x3, 120x3, 135x5

Superset:

Standing Overhead Press 60x15,15,15,15,15

DB Shrugs 45x15,15,15,15,15

4/10 - Squat

Squat  180x5, 205x5, 230x7

Superset:

Squat 115x15,15,15

Prone Leg Curl 70+2x15,15,15

4/7 - Bench Press

Bench Press 160x5, 185x5, 210x10

Superset:

Bench Press 135x15,15,12,12,12

Barbell Curl 50x15,15,12,10,10

DB Tricep Extensions 50x15,15,15

Dead Hang  40s,25s

4/5 - Deadlift

Deadlift  205x5, 235x5, 265x5

Superset:

Deadlift 155x12,12,10,10,10

Chinups 4,4,4,4,3

4/4 - Overhead Press

Standing Overhead Press 95x5, 110x5, 125x4

 

Superset:

Standing Overhead Press 55x15,15,15,15,15

DB Shrugs 40x15,15,15,15,15    

3/26 - Overhead Press & Deadlift DELOAD

Standing Overhead Press 65x5, 75x5, 85x5

Deadlift 135x5, 155x5, 185x5

Superset:

Chins 3,3,3,3,3,3

Dips 12,12,12,8,8,7

Superset:

Good Mornings w/60lb barbell 12,12,12,12

Ab Rollouts 10,10,10,10

Front Plank 1x65sec

3/26 - Squat

Squat 195x5, 225x3, 250x5

3/24 - Bench Press

Bench Press  180x5   205x3   230x7

Chins 6,5, 2 slow negative

3/22 - Overhead Press & Deadlift

Standing Overhead Press 105x5, 120x3, 135x4

Deadlift 225x5, 255x3, 285x5

Superset:

Chins 3,3,3,3,3,3

Dips 12,12,11,8,5,5

Superset:

Back Raise 12,12,12,12

Incline Crunches w/8lb MB 20,20,20,20

Back Raise 12,12

3/17 - Bench Press

Bench 170x3, 195x3, 220x7

3/15 - Overhead Press & Deadlift

Standing Overhead Press  100x3, 115x3, 130x5

Deadlift  210x3, 240x3, 270x6

Superset:

Chins  3,3,3,3,3,2

Dips  12,12,10,7,6,6

Superset:

Chins 2,2,2,2

Back Raises 12,12,12,10

3/12 - Squat

Squat  170x5, 195x5, 225x8

Superset:

Stepups w/bar (ea. leg)  12,12,12

V-ups  12,12,12

Superset:

Chins   3,3,3

Woodchoppers (ea. side) 12,12,12

3/10 - Bench Press

Bench Press  160x5, 180x5, 205x10

Superset:

Chinups 3,3,3,3,3,3

Pushups 15,15,15,13,10,10

3/8 - Overhead Press & Deadlift

Standing Overhead Press  95x5, 105x5, 120x5

Deadlift 195x5, 225x5, 255x7

Superset:

Chinups  3,3,3,3,2,2

Dips 12,12,8,7,6,6

Superset:

Chinups 2,2,2

Back Raises 15,15,12

----------------------------------------------------------------------------------------------

"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/22 - Phase 1.11 Day 1

Bench Press  225x8, 225x8, 235x4, 235x4, 250x2

Seated Barbell Shoulder Press 100x8,8,8,8

Pushups 1x30

Jump Rope Intervals (15sec work, 15sec rest) x 15

----------------------------------------------------------------------------------------------

"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/17 Phase 1.10 Day 3

Deadlifts  205x8, 205x8, 275x4, 295x4, 315x2

Deep Squats 155x8,8,8,8

V-ups  2x20

Superset:

Jump Rope x 100

Burpess x 10

Atomic Sit-ups x 10

Skip Rope x 50

3 rounds

----------------------------------------------------------------------------------------------

"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/16 - Phase 1.10 Day 1

Bench Press  220x8, 220x8, 230x4, 230x4, 245x2

Barbell Shoulder Press 95x8,8,8,8

Pushups 1x27

----------------------------------------------------------------------------------------------

"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/12 Phase 1.9 Day 5

Superset:

BW Squats x 20

BW Lunges x 10 per leg

BW Stepups x 10 per leg

Burpees x 10

3 rounds

Superset:

Chins x 6,5,4

Pushups x 20,20,20

V-ups x 15,15,15

Jumping Jacks x 20,20,20

Finisher:

Front plank x 30 sec

Left plank x 30 sec

Right plank x 30 sec

----------------------------------------------------------------------------------------------

"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/10 - Phase 1.9 Day 3

Deadlifts  185x8,205x8,245x4,275x4,295x2,305x2

Deep Squats  155x8,8,8,8

V-ups  2x20

----------------------------------------------------------------------------------------------

"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/9 - Hybrid Conditioning

Warrior Circuit:

Pushups x 15

Band Rows x 30

Med. Ball Chest Pushes x 20

Hand Walking over 1 plate x 20

4 rounds w/1 minute rest between rounds

----------------------------------------------------------------------------------------------

"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/8 - Phase 1.9 Day 1

Bench Press  215x8,8  225x4,4  240x2

Seated Barbell Shoulder Press  95x8,8,8,5

Pushups  16

Superset:

Jump Rope x 100

Burpees x 10

V-ups x 10

Jump Rope x 50

5 rounds

----------------------------------------------------------------------------------------------

"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/4 - Hybrid Conditioning

Pushups x 20

Band Rows x 30

Medicine ball chest presses x 20

Hand walking over plates x 20

---3 rounds

2/3 - Phase 1.8 Day 3

Superset:

Squats  185x3,3,3

DB Stepups  40x8,8,8 (per leg)

Superset:

Straight Leg DL  165x10,10,10,10

Knees to bows/atomic situps  8,6/25,25

2/2 - Phase 1.8 Day 2

Farmer's Walk w/2 80lb barbells 4x50yards

Cosgrove Complex w/60lb barbell:

Deadlift x 8
Romanian Deadlift x 8
Bent Rows x 8
Power Clean x 8
Front Squat x 8
Push Press x 8
Back Squat x 8
Good Mornings x 8

3 rounds

2/1 - Phase 1.8 Day 1

Superset:

Incline Barbell Press 135x10,10,10
Bent Rows 135x8,8,8,8

Superset:

DB pushups 20,15,10,9
Chinups 5,5,3,2

Superset:

DB Lateral Raises 20x12,12,12,10
DB Upright Rows 35x12,12,10,10

V-ups 80

1/29 - Phase 1.7 Day 5

Superset:

Squat Push Press 55x20,20,20,20
Renegade Rows 30x20,20,20,20

Superset:

Plate Swings 25x30,30,30,30
Ab Rollouts 10,10,10,10

Superset:

Reverse Cable Woodchoppers lvl8x15,15
V-ups 15,15

1/27 - Phase 1.7 Day 3

Superset:

Squats 215x5, 225x4, 230x3, 235x2, 245x1
DB Stepups 35x8,8,8,8,8

Superset:

Straight Leg DL 165x10,10,10,9
Knees To Elbows 9,8,6,6

1/26 - Phase 1.7 Day 2

Farmer's Walk w/2 80lb barbells 4x50yards
Hang Cleans w/65lb barbell 4x90sec (35,31,25,24)
Jump Rope Intervals (15sec work, 15sec rest) x 15

1/25 - Phase 1.7 Day 1

Superset:

Incline Barbell Press 165x5,170x4,175x3,180x2,185x2
Bent Rows 135x8,8,8,8

Superset:

DB Pushups 20,20,13,12
Chinups 6,4,3,3

Superset:

DB Lateral Raises 20x12,12,12,12
DB Upright Rows 35x12,10,10,10

V-ups 20,20

1/22 - Phase 1.6 Day 5

Superset:

Squat to Push Press 95x10,10,10,10
Renegade Rows w/30lb dbells 10,10,10,10

Superset:

Plate Swings 35x20,20,20,20
Ab Roll-outs 10,10,10,10

Superset:

Reverse Cable Woodchopers lvl8x8,8,8,8 (per side)
V-ups 15,15,15,15

1/20 - Phase 1.6 Day 3

Superset:

Squats 205x5, 215x5, 225x3,3,3
DB Step-ups 35x8,8,8,8,8

Superset:

Straight Legged DL 155x10,10,10,10
Knees to Elbows 9,8,7,6

Superset:

Hex Holds 20x35sec,30sec,10sec,10sec
Snatches barx12,12,12,12

1/19 - Phase 1.6 Day 2

Farmer's Walk w/2 80lb barbells 4x50yards
Hang Cleans w/65lb barbell 4x90sec (33,28,27,23)
Jump Rope Intervals (15sec fast work/15sec rest) x 15 (7.5 minutes)

1/18 - Phase 1.6 Day 1

Superset:

Incline Bench (155x5,5 165x3,3,3)
Bent Rows (135x5,5,5,5,5)

Superset:

DB Pushups 20,20,14,10
Chinups 6,4,4,3

Superset:

DB Lateral Raises 20x12,10,10,10
DB Upright Rows 35x8,8,8,8

V-Ups 20,20,20,20

1/15 - Phase 1.5 Day 5

Superset:

Front Squat to Push Press 95x10,10,10,8
Renegade Rows 30x10,10,10,10

Superset:

Plate Swings 35x20,20,20,20
Ab Rollouts 10,10,10,10

Superset:

Reverse Cable Woodchoppers 17.5x8,8,8,8 (per side)
V-ups 15,15,15,15

1/14 - Phase 1.5 Day 3

Superset:

Back Squats 205x8,8,8,8
DB Step-ups 35x8,8,8,8

Superset:|

Straight Leg DL 155x8,8,8,8
Knees to Elbows 8,7,7,5

Superset:

Hex Holds* 15x55sec,52sec,33sec
Snatch barx12,12,12

*Hex Holds - Grab a pair of hex shaped dumbbells and hold each by the head in your hand. Hang on for time. Really burned up the forearms.

1/12 - Phase 1.5 Day 2

Farmer's Walk w/2 80lb barbells 4x50yards
Hang Cleans w/60lb bar 4x90sec (40,35,31,26)
Jump Rope Intervals (30sec work, 15 sec rest) 10
Jump Rope Intervals (15sec work, 15 sec rest) 5

Phase 1.5 Day 1

Superset:

Incline Barbell Bench 145x5,5,5,5
Bent Rows 115x5,5,5,5

Superset:

DB Pushups 15,15,15,14
Chinups 6,4,3,2

Superset:

DB Lateral Raises 20x8,8,8,8
DB Upright Rows 35x8,8,8,8

V-ups 20,20,20,20

1/7 - Phase 1.4 Day 3

Squats 185x15,15,15
Straight Legged DL 145x12,12,12
DB Walking Lunges w/30lb dbells 4x30yards

Superset:

Dead Hang for time 40sec,35sec,32sec
Swiss Ball Crunches 15,15,15

1/6 - Phase 1.4 Day 2

Farmer's Walk w/2 60lb barbells 4x100 yards
Hang Cleans w/60lb barbell AMAP in 90sec (28,23,23,30)
Jump Rope Intervals 30sec work, 15sec rest 10 rounds

1/5 - Phase 1.4 Day 1

Bench Press 215x5,5,5,4
Incline DB Press 45x15,15,15

Superset:

Lat Pulldowns 150x12,9,8
Seated Rows 135x12,10,9

Superset:

Tricep Pressdowns 120x15,15,13
DB Curls 35x15,10,10

Knees to elbows 7,7,7