4/27/16

Strength

& Conditioning

------------------

Deadlift

135 x 10

225 x 5

315 x 5

405 x 3

505 x 3 x 6 sets

505 x 2

405 x 5 x 4 sets

Superset w/

Press 

95 x 10

135 x 8 x 3 sets

---------

Conditioning

1/2 Mile Hill Climb/Sprint Medley

 - 1/3 @ 6% and 3mph

 - 2/3 @ 6% and 6mph

4/26/16

Strength 
& Conditioning
------------------
Benchpress
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
265 x 5
275 x 3
275 x 2
275 x 3
-----------
Backsquat (HBBS)
135 x 8
225 x 5
275 x 3
315 x 3
335 x 3
365 x 3
315 x 3 x 3 sets
Superset w/
Press
95 x 10
135 x 7 x 3 sets
---------
Conditioning
2-Mile Hill Climb/Sprint Medley
- 1-Mile @ 4-6% and 5-5.5mph
- 1-Mile @ 4-6% and 6-7mph
Time: 28:31

4/12/16 (Deadlift Rep Set PR)

Strength
----------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 3
505 x 5 x 3 sets (Rep Set PR)
505 x 3 x 4 sets
Total Reps @ 505lbs = 27 reps (Rep Set PR)
--------
Core
2:00 Plank
1:00 Right Side Plank
1:00 Left Side Plank
100 x V-ups

4/11/16

Strength
-----------
Backsquat (HBBS)
45 x 10
135 x 8
225 x 5
275 x 3
315 x 3
365 x 1
315 x 3 x 5 sets
Superset w/
Press
45 x 10
95 x 8
115 x 5
135 x 5
155 x 5
165 x 5
185 x 3
155 x 5 x 4 sets
Pullups x 10 x 9 sets (90 total)

4/6/16 (Deadlift Rep Set PR)

Strength
Volume Work
-----------
Deadlift
Warmup f/b
135 x 10
225 x 5
315 x 5
405 x 3
505 x 3 x 6 sets (Rep Set PR)
Total Volume @ 505lbs: 18 reps

4/5/16

Strength
----------
Backsquat (HBBS)
45 x 10
135 x 7
225 x 5
285 x 3
315 x 3
335 x 3
365 x 1
405 x 1
Superset w/
Press
45 x 10
95 x 5
115 x 5
135 x 5
155 x 5
165 x 5
175 x 3 x 3 sets
135 x 8 x 3 sets
----------
Core
100 x V-ups
1:00 Plank Hold

4/4/16

Mountain
Ultra-Conditioning
------------------
800M Sprint @ 5% and 5.5mph
15 x Dumbbell Step-ups @ 35lbs ea arm
15 x Pullups
800M Sprint @ 5% and 5.5mph
15 x Dumbbell Step-ups @ 35lbs ea arm
800M Sprint @ 5% and 5.5mph
15 x Dumbbell Step-ups @ 35lbs ea arm
800M Sprint @ 5% and 5.5mph
Total Time: 47:25
Total Distance: 2-Miles
-----------
Core
2:00 Plank Hold
50 x V-ups

4/3/16

Strength
-----------
Backsquat (HBBS)
45 x 10 x 2
95 x 10
135 x 8
225 x 5
275 x 3
315 x 3
365 x 1
135 x 10 x 3 sets
Superset w/
Press
45 x 10 x 2
95 x 10
115 x 8
135 x 10 x 3 sets
135 x 8
135 x 6
---------
Clean and Jerk
135 x 5
---------
Deadlift
135 x 10 x 3 sets
Bent-over Rows 
135 x 10 x 3 sets