week of april 7

monday-
bench press 5x5 (125, 125, 115, 115 115)
DB chest press 5x5 (35)
cable press 5x5 (50)
cable fly 5x5 (35)
dub pullover 5x5 (35)

cable pressdown 5x5 (70)
bench dips 4x10
tricep extension 4x10 (35)


Tuesday
circuit 5 round
20jumping jacks
20 swings
20 squats

circuit 3 rounds
40jumping jacks
40 mountain climbers
10 squats

15 min rowing - 3000M


Wednesday -Legs
5 Sets of Squats, 155 x5
4 Sets of Leg Presses 225x5
4 sets of stiff deeds 4x10 (90)
4 Sets of Leg Extensions, last two sets drop sets x 10 reps 85
4 Sets of Lying Leg Curls x 10 reps 70
5 Sets of Calves raises on the Leg press Machine 3x20 (225)

thursday- rest

Friday- back and biceps

saturday- shoulders/abs

sunday- 10 mile run

week of march 10

Monday:Legs/cardio

Leg press 4x10 (315)
Calf raise 4x20 (315)

Squats 5x5 (135,175,175,175,155)
Step ups
3x10 each leg (2 x25 kb)

Plié squat 4x10(80)
TRX BW squats 4x20

5 minute rowing

tuesday: rest


Wednesday: chest/shoulders/cardio
incline bench 5x5 (95, 95, 95, 85, 85)
db chest press 4x10 (35)
DB shoulder press 4x10 (27.5, 27.5, 25, 22.5, 22.5)
decline pushups 2x10
barbell shoulder press 4x10 (55)

20 min 20/40 intervals treadmill 9.0 mph @ 2 % incline


thursday: rest

friday: back/deadlifts
deadlifts 5x5 @175
stiff deads 4x10 @100
one armed rows 4x10 @35
assisted pull-ups 5x5 (55, 40, 40, 55, 70)
lat pull 5x5 (120, 120, 120, 110, 110)

circuit:
50 jumping jacks
50 squats


saturday: circuit
8 sets
25 jumping jacks
25 swings
25 squats
20 walk outs


sunday: 2 run @ 20min

week of march 2

Sunday: KB swings
20 minute timer
1 handed swings with 40lb, top of the minute.

Monday:Legs/cardio

Leg press
4x10 (295)
Calf raise
4x20 (295)

Squats 5x5 (135,175,175,175,155)

Step ups
3x10 each leg (2 x20 kb)

Plié squat
4x10(75)

10 minute rowing

tuesday: swings
10x5 @24kilo


Wednesday: chest/shoulders/cardio
incline bench 5x5 (95, 105, 95, 95, 85)
db chest press 4x10 (30)
DB shoulder press 4x10 (25, 25, 25, 22.5, 22.5)
decline pushups 2x10
barbell shoulder press 4x10 (45)

20 min 20/40 intervals treadmill 8.4 mph @ 2 % incline

3x25 pushups


thursday: swings
20x10 @24kg

friday: back/deadlifts
deadlifts 5x5 @185
stiff deads 4x10 @90
one armed rows 4x10 @30
assisted pull-ups 5x5 (55, 40, 40, 55, 70)
inverted rows 5x5
lat pull 5x5 (120, 120, 120, 110, 110)

circuit:
50 jumping jacks
50 mountain climbers
45 jumping jacks
45 squats
40 jumping jacks
40 mountain climbers
35 jumping jacks
35 squats
30 jumping jacks
30 alternating lunges

saturday: circuit

4 sets
25 jumping jacks
25 swings
25 squats
20 walk outs

4 sets barbell circuit (40 lbs)
8 shoulder press
8 Bentover row
8 stiff deads
8 front squats


sunday: 3 mile run @ 32min

week of feb 22

saturday feb 22:
all day SFG workshop- great class!


sunday/monday- sick

tuesday- 10x10 swings, 2 sets of TGU practices (no weight)

wednesday; 10x20 swings, 5x5 goblet squats, 12x20/40 treadmill sprints , 4x20 walkouts, 4x20 jump squats, 4x20 jumping jacks



thursday: simple and sinister, day 1
early morning 10x10 swings with 40 lbs

mid morning: legs and shoulders
5x5 deadlift (165 165 185 185 185)

Leg press 5x8 315

Calf raise 4x20 315

Assisted chins 5x5 (40 40 40 55 55)

Assisted dips 4x10 55

Shoulder press 5x3 (27.5 30 30 30 30)

Swings 5x10
24kg

Bw squats 2x50



Friday kettlebells

20 min timer

4 sets of 15 sw, 4 goblet squat (40lb)

4 tgu each side with 25

4 sets of 10 swings



Saturday chest triceps cardio

Bench press 5x5 (125 125 125 125 125)

Db chest 2x10, 30
2x5 40

Decline chest 4x10 (65, 75)

Triceps overhead press 2x5 35
2x10 25

Push-ups 3x20
Rope press down 4x10 60

Push-ups 3x10

25 minute treadmill (10 min uphill. 10 min jog. 5 min walk)

week of feb 16

Sunday:
2 mile hike
1.5 hour bikram yoga class

Monday:
25 min KB swing practice

Tuesday: Legs
leg press 5x5 (270, 315)
calf raise 5x15 (270, 315)
step ups 3x10 each leg (with 25 lb Kbs)
double clean and press 5x10 (25 lb Kbs)

Wednesday: Pull
Deadlifts 10x2 (185), 3x1 (205)
KB swings 10x10 (45)
pullups 5x3 (40), 4x2 (25)

week of sept 29

sunday
5x5 heavy weights

Squat 135 155 165 175

Leg press 270 295

Db chest press 35

Shoulder press 60


monday

Doubles 2 kbs

5 Sets of 10
Clean and press (25)
2 h swings (25)

5 Sets of 5
Suitcase deadlift (45)
Double snatches (20)

5 Sets of 5
Clean (25)
Squat (25)

Singles

5 sets of 10 singles
Windmill 25
2h swing 45

5 sets of 5 singles
Goblet squat 45
Stiff dead 45


tues/wed- rest

thurs
5x5
leg press (270)
calf raises
squat jumps 4x10
5x5 stiff deads (90)
5x5 bench press (105, 115, 105)
5x5 shoulder press (65)
push ups 50

week of sept 23

Monday morning:
conventional Deadlift:
1. 145×5/3
2. 150×5/2
3. 155×5
4. 160×5
5. 165×3/2
6. 170×3
7. 175×3
8. 180×2
9. 185×2
10. 205x1

assisted pullups
70x5/2
55x5/3
40x5
25x4


tuesday:
30 min KB workout
snatch sets of 10x10
double clean and squat with 20s

wednesday
35 min KB workout
2H Swings with 45 lb sets of 20
pushups, sets of 20

total 300 reps each

thurs / fri

rest