12/31/12

Final 2012 Workout and First workout as a Certified Strength Coach

Foam Roll and Mobility work

a1)Deadlifts
4x5
225x5
275x5
315x5
365x5

a2)wall ankle mobility
3x8 each side

b1) barbell reverse lunge front foot elevated
4x6
barx6
65x6
95x6
115x6

b2)quad chin tucks
3x5

c1) side bridge wall slides
3x10

c2)back extension
3x6 with 13 lb med ball

d1) stability ball adductor stretch
2x20 secs

d2)kneeling heel to butt stretch
2x20secs

12/24/12

Christmas Eve Hang Clean and Jerks
Worked to a New PR 215

Paired with ankle mobility 4x8
Seated Wall Slides 4x8

a1) CSR 4x6
a2)one arm dbell bench 2x6 4 sets total 1 arm at a time

12-18-12

A1)
Seated Row
135x8
135x8
135x8
150x8

A2) Bench
210x6
225x4
245x8

Standing Rope J Pulldowns
4x12

Lateral Shoulder Raise Maching
3x10

No energy today.  Need something to train for

12/14/12

Pullups
14 reps

Lat pull downs
1 x amrap rest pause 120x16

Standing dbell press
3x8 35 40 45

Black burns
2x20 secs 4 positions

Curl machine
3x12

Abs x2

V ups x10
 Hip ups x 10
Alternating toe touches x 10

Treader sprints
20 secs on 40 secs off x 3
5.0 speed incline at 5,6,7

12/12/12

12-11-12

Hang Cleans
205x3x2

12/12/12

Bench
190x7
215x5
230x7

Pec deck
100x20
115x15

a) one arm standing cable row
3x10
b) rolling tricep extensions
35x3x10

a) face pulls
3x10
b)hammer curls
3x10

12-7-12

bench jumps
4x4

Squat ATG
225x5
245x5
275x5

1a) hip thrusts
3x12

2a) planks
3x30secs

dbell reverse lunge with front foot elevated
2x10 22.5 dbell

jump rope
10 secs on 20 secs off x 6

12/5/12

Pullops
10 reps

Rest pause lat pulldown with 3 second eccentric
110x1x15

standing debll military press
3x10

cable curls
3x15

blackburns
4 positions 15secs x2

core circuit
v ups x20
hip ups x10
alternating toe touch x15 each side
ab machine 50 x10

12/4/12

clean from 5 hole in rack
205x3x3

clean and jerk
170x3x2

sumo deadlift
135x3
185x3
235x3

behind the neck press
135x3x3