Monthly Archives for February 2016

2/29/16 – Monday – Sq/DL

SSB Squat 3 x 10 x 75 5 x 165 3 x 215 10 x 225 2 x 10 x 165 Sumo DL 5 x 225 1 x 315 1 x 365 1 x 385 3 x 6 x 365 20 x 315 Reverse Hypers some Abs some

Read More →

2/29/16

Order 2/29/2016 Sets Reps/Seconds Weight 1 Band Resisted Broad Jump 25 2 Lateral Hop to Sprint 2 5 3a Box Squat 15 3 115+85 3b HLR 15 10 4 Sumo DL 5 5 185 5a Ab Wheel 6 5 5b GHR 6 8 6 KB Carry 5 100 70

Read More →

2/28/16 – Sunday – Bench

about 60 mins of kickboxing, mainly technical stuff and footwork drills Bench Press 100 x 45 20 x 135 10 x 225 5 x 275 2 x 315 5 x 2 x 345 2 x 350 3 x 25 x 135 Cable Rows 3 x 25 x 40

Read More →

2/27/16

Order 2/27/2016 Sets Reps/Seconds Weight 1 Wide Ladder Shuffle 2 Split Squat 4 6  36×2 3 Push Press 4 2 95-105 4 Hip Thrust 8 8 225 5 Prowler Pull/Push 15 90

Read More →

2/26/16

Order 2/26/2016 Sets Reps/Seconds Weight 1 Lateral Hop Hold/Turn/Return 3 5 2 Hurdle Jump Broad Jump 15 3a Box Squat 15 3 135+45 3b HLR 15 10 4 Sumo DL 8 2 185+mini bands 6a Single Arm KB Carry 6 100′ 63 6b Reverse Hyper 6 8 225 7 Back Ext 100

Read More →

2/26/16 – Friday – Bench

CGP Bench 100 x 45 20 x 135 10 x 225 5 x 5 x 275 Snatch Grip High Pull 5 x 8 x 135 Lots of triceps and upper back accessory stuff.

Read More →

2/25/16 – Thursday – DE DL

Sumo DL 20 x 3 x 285+100chain Rev Hyp DLs 3 x 20 x 225 HLR toes to bar 3 x 15 GHR 150 for time (<10 mins)

Read More →

2/23/16 – Tuesday – Bench

Bench Press 100 x 45 20 x 135 10 x 225 5 x 275 25 x 250 12 x 225, close grip paused OHP 20 x 45 10 x 135 3 x 10 x 205 Pullups 3 x 10 Gunz Blasting just the right amount

Read More →

2/22/16

Order 2/22/2016 Sets Reps/Seconds Weight Comments 1 Band Resisted Broad Jump 25 2 Lateral Hop to Sprint 2 5 3 Box Squat 2 2  215 4 Scorpion 20 5 140+bands every :30 5a GHR 6 15 5b Ab Wheel 6 5 6a Rev Hyp 5 8  225 6b KB Carry 5 100 63

Read More →

2/22/16 – Monday – Squat/DL

SSB Squat 3 x 10 x 75 5 x 125 5 x 165 5 x 215 10 x 225 2 x 10 x 165 Sumo DL 6 x 225 6 x 315 4 x 4 x 365 8 x 365 GHR 150 in 8:10

Read More →
Page 1 of 3123»