2/7/17

Deadlift
5×5 AHAP

Lat pull downs
5×5 AHAP

Dumbbell rows
4×8-10 each side

Bicep curls
3×8-10

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2/6/17

Back squat 4×8 AHAP

Dumbbell Bench Press 4×8

Walking lunges
3×16

Plate Press 3×20

Abs
3 rounds
10 leg raises
15 side bends each side
20 situps

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2/1/17

Bodyweight circuit:

4 minute AMRAP
10 nasties
10 abmat situps
10 air squats
10 burpees

rest 3 minutes

4 minute AMRAP
10 nasties
10 abmat situps
10 air squats
10 burpees

rest 3 minutes

4 minute AMRAP
10 nasties
10 abmat situps
10 air squats
10 burpees

rest 3 minutes

4 minute AMRAP
10 nasties
10 abmat situps
10 air squats
10 burpees

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1/31/17

Find a 3 rep max in the lat pulldown
Then 3×5 @90%

Find a 1 rep max push press

Dumbbell lat rows
3×8-10 each side

Shoulder press
3×8-10 each side

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1/30/17

Find a 1 rep max back squat
Then
3×5 @80%

Find a 1 rep max bench press
Then
3×5 @80%

Walking lunges
3×16

Abs
3 rounds
10 leg raises
15 side bends each side
20 abmat situps

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1/27/17

Back squat
3×15

Walking lunges
3×16

Dumbbell Bench
3×15

Lat pulldowns
3×15

Plank
3×90 seconds

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1/25/17

Stretch/roll out everything, spend a good 15 minutes on this

Push press, these should be light and your focus should be on rhythm/consistency
4×15

Deadlift, these should be light and your focus should be on rhythm/consistency
3×20

Bicep curls
3×8-10

Tricep extensions
3×8-10

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