Monthly Archives for January 2016

1/31/16 – Sunday – Bench

Bench Press 100 x 45 20 x 135 10 x 225 5 x 275 3 x 315 1 x 345 5 x 1 x 365 10 x 225 CGP 3 x 25 x 135 CGP Rows some Tri Ext some

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Ankle Mobility

Start by standing in a doorway and holding on to the door frame as lightly as possible. It is for balance only and not to support your weight. Do 50 toe raises with a fast motion up, a brief pause at the top, and a slow descent. Don’t let you heel touch the floor so [...]

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1/29/16

Order 1/29/2016 Sets Reps/Seconds Weight Comments 1 Band Resisted Broad Jump 15 2 Lateral Hop Return 2 5 3 Box Squat 1 +rev bands 4 Split Squat 4 8 36 5 Hip Thrust 3 15 185 90 secs off 6a Rows 4 12 6b Rev Hyper 4 20 7 Airdyne Sprints 25mins +250cal

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1/29/16 – Friday – Bench

Bench Press 100 x 45 20 x 135 10 x 225 5 x 275 3 x 315 1 x 365 1 x 385 1 x 395 serious grinder, PR 4 x 340 CGP Bench 4 x 10 x 245 BB Row 8 x 12 x 135 Tri Ext 4 x 20

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1/28/16 – Thursday – DE DL

Deficit Sumo DL (5 mats) 10 x 135 5 x 225 3 x 275 30 x 2 x 275+red bands Hip Thrust sets of 10 up to 315

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1/27/16

Order 1/27/2016 Sets Reps/Seconds Weight Comments 1 Wide Ladder Shuffle 3s/3d 2 Box Drop Broad Jump 3 5 1,2,3 3a Suspended Cam Bar Squat 15 2 135+120chain 3b HLR 15 7 4 Sumo DL 8 2 135+80 belt 6a Prowler High/Low 5  100′ 165 6b Reverse Hyper 5 12 185

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1/27/16 – Wednesday – Free Day

Rows some Trap Bar Carries (with rolling handles) 10 x 100′ x 225 Reverse Hyper some

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1/26/16

Order 1/26/2016 Sets Reps/Seconds Weight 1 Seated Broad Jump w/Med Ball 15 10 2 Lateral Hurdle Hop to Sprint 2 5 3 Wide 12″ Box Squat 3 5 185 4 Hip Thrust 3 15 155 5a Push Press 3 2 95+ 5b Pullups 3 4 6a HLR 8 15 6b GHR 8 8 7 Airdyne [...]

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1/26/16 – Tuesday – Bench/OHP

Baby was sick today so my workout was abbreviated while I dealt with that. Bench 100 x 45 20 x 135 10 x 225 5 x 275 2 x 315 1 x 335 8 x 320 pretty happy with this Seated Behind the Neck Press 20 x 45 8 x 95 8 x 145 3 [...]

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1/25/16 – Monday – Squat/DL

SSB Squat 3 x 10 x 75 10 x 125 8 x 165 5 x 195 5 x 215 10 x 235 did not feel great here Sumo DL (all double overhand grip) 10 x 135 5 x 225 3 x 275 1 x 325 1 x 375 0,1 x 400 PR, actually pretty happy/proud [...]

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