Tuesday, 13 April 2021

1. Deadlift 5×1 @ add 5lbs to last deadlift weight

2. Meadows row 3×8/side

3. Row 20 sec all-out, 20 sec easy 6x for 4 min total. 

Post weight used and results in comments.

Monday 12 April, 2021

1. 5-10-5 pro agility drill. 3x left, 3x right. Rest to recovery between sprints. 

2. Barbell back squat. 3×5 @ add 5lbs to last squat weight. 

3. Single arm landmine press 3×8/arm

Post weight used and results in comments.

Tuesday 30 March 2021

a. Bench Press 3×5 add 5lbs to last weight.

b. Single arm, lying dumbbell triceps extensions. 

c. Sled Drag 15 min with 45lbs. 

Post weight used to comments. 

Monday 29 March 2021

Jump for height max. Use box, just jump, vertec, chalk on a wall… 7x attempts for best jump.

Barbell Back Squat 5 RM

Calculate max (weight x reps x .0333 +weight) = theoretical 1 RM

Slam a Gatorade and git. 

Post height and weight lifted to comments. 

Saturday 27 March 2021

Conditioning:

Complete the following circuit as many times as possible in 20 minutes:

10x Push-Up

10x Kettlebell swing with 24kg

100 yd Sled drag w/45lbs

Post weight used and results in comments.

Friday 26 March 2021

1.Hang Power Clean.  5×3.  Add 5lbs to weight used on last power clean workout.  Rest as needed.

2. Conditioning:  Complete the following circuit as many times as possible in 20 minutes:

1x Chin-up

5x/side reverse lunge

5x/side single arm kettlebell push-press with 24kg.

400m row

Post weight used and results in comments.

Thursday 25 March 2021

1.Barbell Back Squat.  3×5.  Add 5lbs to weight used on last squat workout.  Rest as needed.

2. Single Arm Dumbbell Bench Press.  3×5 per side.  Add 5-10lbs to last weight used.  1 min rest.

3. Conditioning:

4x 100 30 sec rest between runs

2x 200 45 sec rest between runs

3x 300 1 min rest between runs

Post weight used and results in comments.

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