February 29, 2016

2-29-16

Day 1:

Strength: Strict Pull Up 40 total

Strength: Shoulder Press 4 x 10

Run 1 Mile w/ Weight vest or 25# sand bag

Day 2:

Strength: Complete the Complex 6 times 1 - 2 Min rest between rounds
                1 Hang Squat Clean
                1 Squat Clean
                1 Push Jerk
                1 Split Jerk

                Start at 70% and try to increase each time

Explosiveness: 1 RM Max Box Jump then 10 at 80%

Strength: Ring Dips 4 x Max

Strength: Bent over Rows 4 x 10

February 9, 2016

2-9-16

Day 1:

Strength: Overhead Squat 7, 5, 3, 3, 2, 2, 1, 1, 1

Strength: Power Clean 5 x 5 (does not have to be touch and go but should be fast)

Strength: Good Mornings 5 x 10

Accessory: Turkish Get Ups 15 each arm
                  DB Renegade Rows 4 x 10

Day 2:

Strength: Front Squat 20 RM

Strength: Power Snatch 5 x 5 (does not have to be touch and go but should be fast)

Strength: DB Shoulder Press 4 x 8

Accessory:10 min EMOM 4 strict Pull Ups
                  GHD Sit Ups 4 x 12

February 2, 2016

2-2-16

Day 1:

Strength: Back Squat 10, 7, 5, 3, 5, 7, 10 (Heavy as possible at each rep set)

Strength: Push Press 10 x 1 90%

Strength: DB Rows 4 x 12 Each Arm

Accessory: Glute Ham Raise 4 x 10
                   Banded Triceps Ext 4 x 15

Day 2:

Strength: Diamond Bar Deadlift 4 x 10 H.A.P.

Strength: Strict Pull Ups 30 Total

Strength: Weighted Vest Push Ups 4 x max

Accessory: Farmers Carry 2 x 200m
                  Sled Drags 2 x 200m (heavy)