Monday 17 May 2021

A. Sprint 20yds and back. Rest to recovery. 7x B. Back squat 3×5 @ add 5lbs to last weeks weight. C. Press 3×5 @ add 5 lbs to last weeks weight.  D. Conditioning: As many times as possible in 10 minutes: Hand-release push-up 10x Kettlebell swing 10x Row 200m...

Thursday, 13 May 2021

1.Barbell Back Squat.  3×5.  Add 5lbs to weight used in last workout 2.Close-grip bench press.  3×5. Add 5lbs to weight used in last workout. 3.Conditioning: Row 500m (goal is under 1:45) 1:45 rest. 6x Post weight used and...

Tuesday, 11 May 2021

1.Sumo Deadlift 5×1 add 5lbs to weight used last week.  Rest as needed.   2.Conditioning: 45 push-ups 400m run 40 push-ups 400m run 35 push-ups 400m run 30 push-ups 400m run 25 push-ups 400m run 20 push-ups 400m run 15 push-ups 400m run 10 push-ups 400m run Post...

Monday, 10 May 2021

1. Broad jump for max distance.  Rest to recovery. 10x 2.Barbell Back Squat 3×5*. Rest as needed. 3. Press 3×5  4. Conditioning: Row 20 seconds at max intensity Row 20 sec at easy pace.  6x *add 5lbs from last squat workout Post times and weight used to...

Thursday, 6 May 2021

A.Barbell Back Squat.  3×5.  Add 5lbs to weight used in last workout B. Wide grip bench press 3×5  C.Conditioning: 21-15-9 in shortest time possible of: C1. Dumbbell thruster @ 50lbs C2. Sprawl Post weight used and results in...

Tuesday, 4 May 2021

A. Deadlift 5×1 @ add 5lbs to last deadlift weight B. Conditioning: Single arm dumbbell thruster  8x, right Single arm dumbbell power snatch 8x right 60 yds Sled drag Single arm dumbbell thruster  8x, left Single arm dumbbell power snatch 8x leftt 60 yds Sled...