Monthly Archives for March 2016

3/31/16 – Thursday – DE DL/Squat

Sumo DL 10 x 3 x 285+200chain supersetted with: KB Cleans 10 x 10-15 x 2×18 Squat 10 x 45 5 x 135 5 x 225 3 x 275 2 x 315 5 x 2 x 335 Back Ext 100

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3/29/16

Order 3/29/2016 Sets Reps/Seconds Weight Comments 1 Band Resisted Broad Jump 10g/10o 2 Lateral Hop to Sprint 2 5 3 Box Squat 24 2 95+125 every :30 4 Split Squat 4 10 2×18 5 Pullups 4 4 6a GHR 5 12 6b Ab Wheel 5 10

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3/26/16

Order 3/26/2016 Sets Reps/Seconds Weight 1 Wide Ladder Shuffle 3s/3d 2 Seated Broad Jump w/Med Ball 15 10 3 Squat 5 2 205+ 4 Push Press 3 3 95 5a GHR 8 15 5b HLR 8 15 6a Prowler Sprint 10 50 255+ 6b Rev Hyper 5 10 225

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3/26-27/16 – Weekend – Squat/Lower/Upper Acc

Saturday Squat 3 x 10 x 45 5 x 135 5 x 135+85chain 3 x 225+85 1 x 275+85 1 x 295+85 1 x 315+85 1 x 335+85 1 x 355+85 pretty happy with this 20 x 245 hard but not nearly as hard as I thought it would be GHR 8 x 15 HLR [...]

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3/25/16 – Friday – Bench

CGP Bench 100 x 45 20 x 135 10 x 225 3 x 5 x 275 w/ Fat Gripz 1 x 325 1 x 345 1 x 365 A bunch of other crap.

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3/24/16 – Thursday – Squat/DL

Trap Bar DL 5 x 135 5 x 225 5 x 315 8 x 2 x 405 EMOM 12 x 405 in :60 This is the closest I can get to simulating a car DL that I’ll be doing in the meet so I thought that switching over to the trap bar for the next [...]

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3/23/16 – Wednesday – Yoke Carry

I signed up for a strongman contest on April 16 so I figured I ought to start practicing some of the events. Yoke Carry 2 x 50′ x 330 2 x 50′ x 380 2 x 50′ x 420 2 x 50′ x 470 2 x 50′ x 510 this was pretty hard but I [...]

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3/22/16 – Tuesday – Bench

CGP Bench 100 x 45 20 x 135 10 x 225 5 x 275 5 x 285 2 x 5 x 295 5 x 275 Swiss Bar Clean and Press 5 x 85 5 x 135 3 x 1 x 185 1 x 200 2 x 10 x 135 Swiss Bar Row 2 x 12 [...]

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3/21/16 – Monday – Squat/DL

Squat 3 x 10 x 45 5 x 135 5 x 185 5 x 225 5 x 5 x 275 no belt, easy Sumo DL 5 x 2 x 385 GHR 3 x 10 Blast Strap Fallouts 3 x 12

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3/21/16

Order 3/21/2016 Sets Reps/Seconds Weight Comments 1 Band Resisted Broad Jump 10g/10o 2 Lateral Hop to Sprint 2 5 3 Box Squat 20 2 95+125 :30 4 Split Squat 3 6 2×45 5 Push Press 3 1 6a GHR 5 12 6 Ab Wheel 5 10

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