Thursday

Deep Squats

135 X 6
135 X 5
225 X 4
315 X 3
365 X 1
405 X 1

Pistol Squat Work

2 sets of 3 per leg..real slow.

Light Bench Volume Work

145 X 25
195 X 21
235 X 10

40 min workout.

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Wednesday

Deads

135 X 6
135 X 6
225 X 4
275 X 4
315 X 13 (Not a typo)
365 X 1
405 X 1

BOR's

225 X 4
225 X 4
275 X 1

20 min Round of:

Weighted Box Jumps with DB/Straight Bar Curls/Tricep OH Press

30lbs X 10/65 X 10/80 X 10
35lbs X 10/65 X 10/80 X 10
40lbs X 10/65 X 10/85 X 10
45lbs X 10/75 X 10/90 X 10
50lbs X 10/75 X 10/90 X 10
55lbs X 10/75 X 10/95 X 10

Box jumps were performed with dumbbells in each hand..so the final set increased my overall body weight by 110lbs...

Only managed 6 rounds but I increased the weight on something every round.

Push hard.

J.
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Tuesday

Flat Bench

135 X 6
135 X 6
225 X 6
275 X 6
315 X 3
335 X 1
350 X Miss

Incline Bench Super-Wide (hands to the collar)

135 X 6
135 X 6
205 X 4
225 X 4
225 X 5

Ring PU's SS Dumbell Squat Press

10 SS 40lbs X 5
14 SS 45lbs X 4
15 SS 50lbs X 3
15 SS 55lbs X 2

2 min Jog-1 min Sprint-Inverted Ring Pull Ups

4 sets......

Train your heart like every other muscle in the body. Short bursts of intense strain.

J.
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Thursday

Box Deads

135 X 6
135 X 6
225 X 4
275 X 3
315 X 3
365 X 1

Standing Shoulder Press (Not Push-Press, slow no cheat)

95 X 6
95 X 8
135 X 6
185 X 3
205 X 2

Barbell Upright Rows

95 X 8
115 X 6
135 X 3

Barbell Shrugs

225 X 10
315 X 10
405 X 10
455 X 6

Box deads were done from a 6" platform...see pic. Trying to enhance speed on my deadlift pull by ensuring my hip flexors, lower and upper back all work in tandem and not on their own.

Barefoot Tech

Merrell Trail Gloves

Wednesday

Box Squats

135 X 6
135 X 6
225 X 6
225 X 6
315 X 6
315 X 6
405 X 4
405 X 3

4 rounds for time:

400M sprint
7 toes to bar
15 Goblet squats 50lb
10 Dumbell Curls 45lb

7:32......murderous...I'm laying on the floor dying as I type this....
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Tuesday

Deads

135 X 6
135 X 6
225 X 5
275 X 5
315 X 3
365 X 3
405 X 1

BOR's

135 X 8
185 X 6
225 X 3

5 Rounds for form: (Overhead squat form is terrible)

Deads/Hanging Snatch/OH Squat

95 X 9/95 X 6/95 X 3
115 X 9/115 X 6/115 X 3
135 X 9/135 X 3/95 X 3 ( working on shoulder position)
135 X 9/135 X 3/115 X 3 (solid form)
135 X 9/135 X 4/115 X 3

Time to refuel...body is running on 'E'.
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