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