2/29/16

Strength
----------
Backsquat (HBBS)
135 x 10
225 x 5
275 x 3
315 x 3
335 x 1
365 x 1 (RPE - 8)
315 x 5 x 3 sets
Superset w/
Press
95 x 8
115 x 5
135 x 5
155 x 5
165 x 5
185 x 4
185 x 3
185 x 4
-----------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 5 x 3 sets
405 x 7
405 x 8 (Total Volume @ 405 = 30 reps)
Superset w/
Press
135 x 8 x 2 sets
135 x 10 x 3 sets (Total Volume @ 135 = 46)

2/27/16

Strength
----------
Backsquat (HBBS)
135 x 10
225 x 5
275 x 3
315 x 5
335 x 1
365 x 1
385 x 1
405 x 1
Superset w/
Bench Press
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
275 x 5
295 x 2
295 x 1
225 x 8
225 x 8
225 x 10
Deadlift
135 x 10
225 x 5
315 x 5
405 x 3
455 x 1
495 x 1
515 x 1
Finisher
225 x 21

2/24/16

Strength
----------
Backsquat (HBBS)
135 x 10
225 x 5
275 x 5
315 x 3
335 x 3
365 x 3 x 3 sets
315 x 5 x 2 sets
Superset w/
1. Press
45 x 10
95 x 5
115 x 5
135 x 5
155 x 5
185 x 3 x 3 sets
drop, 135 x 5
2. Deadhang Pullups x 10 x 8 sets
---------
Press 
135 x 8 x 2 sets
Good Mornings
135 x 10 x 2 sets

2/21/16

Strength
----------
Backsquat (HBBS)
135 x 10
225 x 5
315 x 5
365 x 2
405 x 2
405 x 1
365 x 1
315 x 3 x 3 sets
Superset w/
Benchpress
135 x 10
185 x 5
225 x 5
245 x 5
275 x 5
275 x 4
275 x 3
225 x 8
225 x 10
225 x 8
--------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 5
455 x 3 x 3 sets

2/17/16 (PM)

Ultra-Conditioning
------------
3 Sets:
800M Hill Climb Medley
-400M @ 11% and 7.5mph
-400M @ 5% and 5mph
10 x Weighted Kettlebell Step-ups @ 30"
15 x Deadhang Pullups
Time: 40:40

2/17/16 (AM)

Strength
& Conditioning
----------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 5
455 x 5 x 2 sets
Superset w/
Dumbbell Shoulder Press @ 35lbs ea side x 10 x 4 sets
Single-leg Extensions @ 65-85lbs x 15 x 4 sets
----------
Conditioning & Core
2 Sets
400M Sprint @ 6-7% incline
30 x V-ups

2/16/16

Strength
----------
Backsquat (HBBS)
45 x 10
135 x 10
225 x 5
315 x 5
365 x 1
405 x 10 standups (not feeling full squat)
315 x 5 x 3 sets
Superset w/
1. Press
135 x 8
135 x 10 x 4 sets
2. Dumbbell Biceps Curls @ 40lbs x 10 x 5 sets

2/14/16

Strength

----------

Benchpress

135 x 10

185 x 5

205 x 5

225 x 5

245 x 5

275 x 5

295 x 3 (RPE - 6)

Superset w/

Squat (HBBS)
135 x 8

225 x 5

315 x 5

365 x 1

----------

Deadlift

135 x 8

225 x 5

315 x 5

405 x 5

455 x 1

495 x 1 x 2 sets

Superset w/

Press

135 x 10 

155 x 5

165 x 5

185 x 3

135 x 10 x 4 sets

---------

Bent-over Rows (Snatch Grip)

135 x 10 x 5 sets

2/13/16

MSE 

Upper Body Maintenance

Core: 60 x V-ups

2/10/16 (PM)

Ultra-Conditioning
--------------
2-Mile Hill Sprint/Climb Medley
-10% Incline
-3-5mph

2/10/16 (AM)

Strength
----------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 5 x 4 sets
Finisher
405 x 10

2/9/16

Strength
& Conditioning
-----------------
Backsquat (HBBS)
135 x 10
225 x 5
275 x 3
315 x 5
365 x 1
405 x 1
Finisher
225 x 10
Superset w/
Press
45 x 10
95 x 5
115 x 5
135 x 5
155 x 5
185 x 3
205 x 1
Finisher
135 x 15 (Rep PR)
-----
Conditioning
400M Sprint @ 10% and 3-5.2mph
15 x Deadhang Pullups
400M Sprint @ 5% and 5.5-7mph

2/8/16

Conditioning/Work Capacity
----------
4 Rounds:
800M Hill Sprint/Climb Medley
- 400M Climb @ 10% and 3mph
- 400M Sprint @ 10% and 5-5.2mph
15 x Deadhang Pullups
Time: 44:14

2/7/16

Strength
-----------
Backsquat (HBBS)
135 x 8
225 x 5
315 x 5 x 3 sets
Superset w/
Benchpress
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
275 x 5
275 x 4 x 2 sets
275 x 3 x 4 sets
Key note: 25 total reps @ 275
--------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 5 x 3 sets
--------
Bent-over Rows
135 x 10 x 5 sets
--------
Core
2:00 Plank Hold
1:00 R Plank Hold
1:00 L Plank Hold
50 x V-ups

2/3/16 (PM)

Strength
---------
Backsquat (HBBS)
45 x 10
135 x 10
225 x 5
315 x 5 x 3 sets
Superset w/
1. Press @ 135lbs x 5 x 4 sets
2. Pullups x 10 x 4 sets
3. Toes-to-Bar x 10 x 4 sets
-----------
Close:
Good Mornings @ 135 x 10 x 3 sets
Press @ 135 x 10 x 3 sets
Pullups x 10 x 3 sets

2/3/16 (AM)

Strength
----------
Backsquat (HBBS)
135 x 10
225 x 5
315 x 5
Superset w/
Press
45lbs x 10
115 x 5
135 x 5 x 3 sets
Pullups x 10 x 4 sets

2/1/16

Strength
-----------
Bench Press
135 x 10
185 x 8
225 x 5
245 x 5
275 x 5 x 3 sets
Superset w/
Pullups x 10 x 7 sets
Dumbbell Biceps Curls @ 45lbs x 6 x 7 sets
------
Core
2-min Plank
1-min Side Planks each side