1/30/13

Hurricane Day

a1) Treader 30 secs 6.4 @ 7 % x1
chinups on gravitron x10
pushups x10

b1)arc trainer 30 secs on resistance 30 x2
barbell press x10 45 lbs 65 lbs x2
barbell row x10 45 65 x2

b2)arc trainer 35-45 secs on resistance 30 x3
barbell curl 45x10x3
upright row 45x10x3

1/29/13

Hang Snatch
barx2
65x2
95x2
115x2
120x2
135x2

circuit x4
pull throughs x10 62.5 62.5 75 75
BW rows x10
1 arm dbell standing military x10 30 lbs
Leg Press x10 250 270 270 270
Gravitron Hip Extension x10 100lbs
Battle Ropes 30 secs

1/25/13

Pullups Neutral Grip
5x2

Circuit 4 rounds
Seated Row x10 135
Kbell swings x10 35lbs
single arm dbell bench x10 60lbs
ankle mob x10
face pulls x10 60
split squats x10 BW
30secs sprint uphill on treader 6

1/23/13

Hang Clean
135x2
155x2
165x2
175x2
185x2

Circuit A x3
BW Squats x10
Pushupsx10
Band Pull Aparts x12

Circuit B x3
Prone Glute Bridge x10
Suitcase Walk w 45lbs/20 yards each hand
med ball slams x10 10lb med ball

1/19/13

A1)Hang Snatch
barx2
65x2
85x2
95x2

b1)deadlift
135x5
225x5
315x5
365x5
415x5

b2)ankle mobs
4x8 each side

c1)reverse lunge front foot elevated on smith machine
95x6
115x6
135x6
155x6
c2)quadruped chin tucks
4x5

d1) side wall slides
3x10

d2)back extensions
3x6 35lbs

stretching

1/18/13

Hurricane
Treader
6% incline 5.5 mph 15 secs sprint x2
med ball slams 2x10
BW Squats 2x10

7%inclin 6.0mph 15 secs x2
dbell curls 2x10 22.5lbs
crunches 2x10

8% incline 6.5 mph 15secsx2
Fat man Pullups 2x10
med ball wood choppers 2x10 each side

1/16/13

a1) pullups on gravitron
5x5
last 2 sets did 3 reps on gravitron and 2 BW pullups

a2)single arm dbell bench
3x5 each side 50 60 60

b1)overhand seated row
3x10 135 135 150

b2)pushups
3x10 last set with feet elevated

c1)dbell hammer curls
3x8 25 25 30

c2)pec deck reverse fly
3x10 85 100 100

d)swiss ball ab rollout
3x5

d2)quadruped thoracic reach
3x5 each side

1/15/13

a1)Front Squat
5x3
155
185
205
225
245

a2)scap wall slides
4x8

b) speed deadlifts
6x2 235

c1)elevated split squats
3x8 27.5 dbells

c2)paloff press iso hold
3x10sec hold each side

d1)kneeling adductor stretch 2x30secs side

d2)1 arm pec stretch
2x30 secs side

1/12/13

a1) pullups
4x3

a2)close grip bench
185x3
225x3
245x3

b1)chest supported row
3x10 90 140 160

b2) incline dbell press
50x6
60x6
70x6

c1)prone bridge arm march
3x5

c2)side lying external rotations
3x10 each side

d1) elbow/wrist flexor stretch
2x20secs

d2)3 way hamstring stretch w/band
2x15/15/15

1/9/13

A1) deadlifts
135x5
225x5
315x5
405x5

A2)Ankle Mobs
3x8

B1)single leg elevated reverse lunge
135x6
145x6
155x6
165x6

B2)quadruped chin tucks
3x5

C1)Back Extensions
15x6
25x6
25x6

c2)Side Bridge Wall slides
3x10

d1) stability ball adductor stretch
2x20 secs

d2)heel to butt stretch
2x20 secs

1/8/13

a1) pullups
4x5 on gravitron

a2) single arm dbell bench
2x5 50
2x5 60

b1) seated rows
3x10 135

b2) pushups
3x10

c1) reverse fly on pec deck
3x10

c2) hammer curls
3x10 25 25 30

d)ab rollout on swiss ball
3x8

1/4/13

Hang Clean
205 3x2

a1) front squat
5x3
135
155
175
185
205

a2) scap wall slides
4x8

b) speed deadlifts
225 6x2

c1) dbell split squats
25 3x8

c2) paloff press hold
3x3 10 secs each rep

d1) kneeling adductor stretch
2x20secs

d2)pec stretch
2x20secs

1/1/13

Foam Roll

Mobility

a1) neutral pullups
6x3

a2)close grip bench
95x3
135x3
155x3
175x3
195x3

b1)chest supported row
90x10
140x10
160x10

b2)low incline dbell press
50x6
55x6
60x6

c1)plank with arm march
3x5 each side

c2)side external rotation
3x10each side 5 lb dbell

d1) elbow/ wrist flexor extensor stretch
2x15secs

d2)3 way hamstring stretch with band
2x15/15/15