January 25, 2016

1-25-16

Day 1:

Strength; Back Squat 6 x 3 80%

Strength: Deadlift 8 x 2 80%

Strength: DB Shoulder Press 4 x 10

Accessory: 3 Min Hanging L holds
                   Turkish Get Ups 15 ea

Day 2:

Strength: Overhead Squat 4 x 10 60%

Strength: DB Bench Press 4 x 15

Strength: Power Clean 5 RM Max

Accessory: GHD Sit Ups 4 x 15

January 11, 2016

1-11-16

Day 1:

Strength: Back Squat 6 x 4 75%

Strength: Db Rows 4 x 10 ea arm

Strength: Push Press 4 x 10 65#

Accessory: Ring L Holds 2 min total
                  Diamond Push ups 4 x Max

Day 2:

Strength: Dimmel Deadlift 4 x 10 70%

Strength: Bench Press 4 x 8 HAP

Strength: Strict Ring Dips 4 x Max 2 Min rest

Strength: Single Leg Lunges 4 x 10 ea

January 5, 2016

1-5-16

Day 1:

Strength 1: Back Squat 6 x 5 70%

Strength 2: Strict Pull Ups 4 x Max

Strength 3: DB Bench Press 4 x 10 H.A.P.

Accessory: Mid Line Conditioning
                   3 Rnds at a Moderate Pace
                   10 Single Arm DB OH Squats (right)
                   10 Single Arm DB OH Squats (left)
                   10 Strict T2B
                   10 Weighted Back Ext

Day 2:

Strength 1: Deficit Deadlift 6 x 5 70%

Strength 2: Bent Over Rows 4 x 12 HAP

Strength 3: DB Shoulder Press 4 x 12 HAP

Accessory: Banded Triceps Push Down 4 x 10
                   DB ITY for Shoulders 4 x 10