5/13/16

Strength &
Accessory Work
============
Bench Press
135 x 8
185 x 5
225 x 5
245 x 3
275 x 3 x 4 sets
275 x 1
---------
Accessory Work
----
Dumbbell Press @ 40lbs ea side x 10 x 4 sets
Dumbbell Curls @ 35lbs ea side x 10 x 4 sets
----
Dumbbell Front Raises @ 25lbs ea side x 10 x 3 sets
Dumbbell Lateral Raises @ 25lbs ea side x 10 x 3 sets
Dumbbell Concentration Curls @ 35lbs x 8 x 3 sets
----
Cable Pressdowns @ 130-150lbs x 15 x 3 sets
Cable Concentration Curls @ 90-110 x 10 x 3 sets

5/11/16 (PM)

Conditioning -
Stamina & Durability
================

Conditioning

4 Rounds

800M Hill Sprint/Climb Medley (High Intensity/High Elevation)
 - .10 @ 3mph and 8.5% incline
 - .15 @ 5.5mph and 10% incline
 - .10 @ 3mph and 8.5% incline
 - .15 @ 6-6.5mph and 10% incline

1st Round:
10 x Kettlebell Step-ups @ 35lbs ea side (High)

10 x Kettlebell Swings @ 35lbs ea side (one-side)
Rounds 2-4
15 x Dumbbell Burpee Push Press @ 45lbs ea side

Time: ~1:01:21

Total Distance: 2-Miles

5/11/16 (AM)

Strength

=======

Backsquat (HBBS)

135 x 5

225 x 3

275 x 3

315 x 1

335 x 1

365 x 1

Stand-up Holds @ 405 x 30 seconds x 3 sets

315 x 3 x 8 sets

Total Reps >315lbs: 27 reps

Superset w/

1 x Clean and Press

45 x 10

95 x 5

135 x 5

155 x 5

165 x 5

185 x 3 x 3 sets

135 x 8 x 2 sets

135 x 6 x 6 sets

Total Reps >135lbs: 76 reps

5/09/16

Strength +
Conditioning & 

Work Capacity 

===========

Deadlift

135 x 10

225 x 5

315 x 1

405 x 1

455 x 1

505 x 3 x 4 sets

505 x 1

=========

Conditioning

3 Rounds

800M Hill Sprint/Climb Medley (High Intensity/High Elevation)

10 x Kettlebell Step-ups @ 35lbs ea side (High)

10 x Kettlebell Swings @ 35lbs ea side

Time: ~43:00

Total Distance: 1.5-Miles

5/08/16

Strength
----------
Backsquat (HBBS)
135 x 8
225 x 5
275 x 3
315 x 3
335 x 3
----
Press
95 x 10
115 x 5
135 x 5
155 x 5 x 4 sets
135 x 5 x 4 sets
===
Pullups (Deadhang) 
10 x 4 sets

4/28/16

Conditioning & 

Work Capacity 

===========

6 Rounds

800M Hill Sprint/Climb Medley (High Intensity)

12 x Kettlebell Step-ups @ 35lbs ea side (High)

15 x Kettlebell Swings @ 35lbs ea side

Time: ~1:21:00

Total Distance: 3-Miles