Squat, Row, Situps, Extensions

11/24/14

Squat (70% + 30) 4 x 9

4 rounds of:
Row 400m
GHD Situps x 15
Hip Extensions x 15

Squat & Deadlift

11/22/14

Squat (365) 10x3
Deadlift (335) 7x5

11/21/14- Squat & Bench

11/21/14

Squat (345) 7x5
Bench (275) 5x5

Back & Chest

11/21/14

Rear Pulldown 4 x 12
Wide Grip Pulldown 3 x 12
LF Incline Press 7 x 12
Barbell Rows 4 x 12
Incline DB Fly 4 x 12
TechnoGym Pulldown 3 x 12
TechnoGym Fly 3 x 12
Cable Fly 3 x 12
Chinups 3 x 10

Squat, Deadlift, Row, Situps, Jerk

11/19/14

Squat (325) 5x7
Deadlift (315) 6x6

3 rounds of:
Row 250m
GHD Situps x 10
Jerk x 2

Snatch & Shoulders

11/18/14

Snatch (hang & floor) (60%) 2, (70%) 2, (80%) 2, (90%) 2

Cable Side Raise 4 x 12
Cable Front Raise 4 x 12
DB Side Raise 4 x 12
TechnoGym Shoulder Press 4 x 12
Rear Machine Fly 4 x 12

Squat, Bench, Situps, Burpees

11/17/14

Squat (70% +20lbs) 4x9
Bench (70% +15lbs) 6x6

Situps x 40-30-20-10
Burpees x 10-20-30-40

11/15/14 - Squat

11/15/14

Squat (85%1RM=345) 10x3

11/14/14 - Squat & Calves

11/14/14

Squat (80%) 7x5
Standing Calf Press 5 x 12
Seated Calf Press 3 x 15

W1 Deadlift, W2 Arms & W3 Row, Situps, Hip Extensions

11/13/14

Workout 1 Deadlift (85%) 3x10


Workout 2 Arms

Concentration Curls
Single Arm DB OHExtension
LF Machine Curl
LF Triceps Press
Barbell 21 Curl
Dips
LF Preacher Curl
Rope Pressdown


Workout 3

8 rounds of:
Row 250m
Situps x 25
Hip Extensions x 10

Back

11/11/14

Row 3k

Clean & Jerk (65%) 5x1, (75%) 5x1, (85%) 5x1
Barbell Row 4 x 10
Cable Rows 4 x 12
Rear Smith Shrug 4 x 12
Reverse Shrug x 4 x 10
Pullups x 50
Chinups x 50

Row, Squat, Bench

11/10/14

10 rounds of:
Row 250m (1:45/500m pace)
Rest 30 seconds
---

Squat (70%) 4 x 9
Bench (85%) 10 x 3

Shoulders & Arms

11/08/14

LF Machine Curls 4 x 20
LF Triceps Press 3 x 15
Alternate DB Curl 3 x 10
Overhead Single Arm DB Extension 3 x 12
Cable Side Raise 4 x 12R/12L
Cable Front Raise 4 x 12R/12L
Machine Rear Fly 4 x 12
Seated DB Press (50) 20 (90) 15, (100) 12, (105) 10, (80) 10
DB Side Raise 4 x 12
DB Rear Fly 4 x 12
Alternate DB Curls 3 x 10

Legs

11/07/14

Squat (85%) 5
Deadlift (80%) 8 x 4
Leg Press 3 x 20
Leg Extensions 3 x 15
Lunges 3 x 20

Box Jumps, Power Clean & Back

11/06/14

EMOM 10 minutes
Box Jumps (42") x 3
Power Clean (145) x 3
---

Barbell Rows (135) 20, (185) 15, (205) 12, (225) 2 x 10
Rear Smith Shrug 4 x 12
Cable Rows 4 x 12
Straight Arm Pulldowns 4 x 12

W1 Squat, Bench & W2 Situps, Back Extensions, Row

11/04/14

Workout 1

Squat (135) 5, (225) 5, (275) 5, (315) 5, (335) 5
Bench Press (135) 4, (185) 4, (225) 4, (275) 4, (305) 8 x 4


Workout 2

Row 200m
Hip Extensions x 10
GHD Situps x 10

W1 Shoulders & W2 DUs, KB Swing, Situps, Pushups, T2B

11/04/14

Workout 1 Shoulders

Band Raises (F/S/R) 4 x 10
Side Cable Raise 4 x 12
Front Cable Raise 4 x 12
Rear Machine Fly 4 x 12
Upright Row 4 x 10
DB Side Raise 4 x 10
Handstand Pushups 3 x 10
TechnoGym Press 3 x 10


Workout 2

4 rounds of:
Double Unders x 35
KB Swing (35/3#) x 25
Situps x 20
Pushups x 15
Toes to Bar x 10

Squat, Deadlift , Double Unders, Wall Balls, Pullups

11/03/14

Squat (80%) x 5
Dealift (75%) 5 x 7


35-25-15 reps of:
Double Unders
Wall Balls
Pullups

Back & Chest

11/02/14

Wide Grip Pulldowns (100) 2 x 10F/10R, (200) 12, (220) 10, (240) 10
Barbell Rows (135) 15, (185) 12, (225) 10, 10
Straight Arm Pulldowns 4 x 12
Rear Smith Shrug (185) 3 x 10
DB Shrug (115) 3 x 10
TechnoGym Press 4 x 10
TechnoGym Fly 4 x 10
Cable Crossovers 4 x 12
Dips 3 x 15

11/01/14 - Spartan Race - Miller Park, Milwaukee

11/01/14

Spartan Race 4 miles plus obstacles