Wednesday 4-13-11

Conditioning Day:

80 yd Prowler Sprints

AMRAP in 25 mins

8 rds ~Sniper

Tuesday 4-12-11

ME Effort Lower Body:
Manta Ray Back Squat- 385lbx1
Sumo Deadlift-515lbsx1

Followed by:

10-wall balls
10-KB Swings 28kg
Run 160 meters
10 rds for time
Sniper~17.38

Monday 4-11-11

Monday: DE Upper Body
AM Workout-
Flat bench: 8 sets of 3 reps @ 50% 160lbs/ 275lbs x 5 reps
Decline DB Rollbacks: 3x8 reps @ 45lbs
Hammer Curls: 3x8 reps @ 45lbs, 50lbs
Banded Pull aparts: 3x8 reps
Banded External & Internal Rotations: 3x8 reps

PM Workout:
3-Pull ups
6-Burpees
9-Squats
42ft bear crawl
AMRAP in 20 mins

Sniper-11 rds + 3 pull ups

Sunday April 10th

Ran outside for 28mins & performed 20 pull ups....

Followed by:

42ft Plate Slides
8-Sumo deadlift high pulls
AMRAP 12 mins....

4-7-11

Dynamic Effort Lower Body:
Cambered bar box squat 10 sets of 2 reps @ 205lbs
Conventional/Sumo Deadlift 5 sets of 2 reps@ 275lbs
Decline Abs 3x12
Pull throughs 3x12

4-6-11

Active Recovery:
Internal rotation-3x12
External rotation-3x12
Band pull aparts-3x12
KB bottoms up-3x12
Hammer curls-3x12
Regular curls-3x12
side raises-3x12

4-5-11

Max Effort Upper body
Reverse band bench- 405lb 1RM
DB Rollbacks-3x8@ 45,50,50
DB Rows-3x8@ 80,90,100
Face Pulls-3x12@ 52.5

Day 7 of New Program

Morning Workout:
Max Effort Lower Body-
Cambered bar box squat MAX 1RM- 405x1
Stiff Leg Deadlifts- 3x8@175lbs
Close grip pull ups-3x8@BW
Rope Abs- 3x10@65lbs
Hyperextension-3x15@BW
Walking Lunges- 100ftx5 with 20lb vest

PM Workout:
3-Pull ups
6-Box Jumps
9-Squats
Perform a burpee after each round, add 1 burpee every round
10 rds for time

9.31~Sniper

Day 6 of New Program 4-2-11

5-Strict pull ups various grips
10-push ups
15- air squats
Amrap 10 mins

7 rds .....

bodyweight conditioning. get the blood flowing ......

3-31-11 day 5 of new program

Dynamic Bench: 185lb@ 8 sets of 3 reps
DB Rollbacks: 3x12
Barbell Rows: 3x12
Triceps pressdown: 3x12
Close grip lat pulldown: 3x12
DB curls: 3x12
Face pulls: 3x12

Rehab:
external rotations:3x12
Internal rotations:3x12
Banded Scaption:3x12
Foam roll: back, IT band, hamstrings.