1/17/18
Squats
ON ALL SETS PAUSE FIRST AND LAST IN THE HOLE
Warm Up
225 x 6
275 x 5
315 x 3 x 3 sets
365 x 1 x 3 sets (Paused)
45 seconds rest Periods
GIANT SET:
*DB Clean to Shoulder then Squat-6 Reps
*DB Farmers Walk/Squat 50ft For time. Try to go faster each time
*Lunge-7 Reps Per Leg
**4 Rounds: no rest between sets, 90 seconds between rounds
SUPERSET:
*KB Snatch-5 per arm
*KB Side Swings
**3 Rounds. No rest between sets, 60 seconds between rounds
*KB Deadlifts: 2 sets x 10
*Push Up w/Hands on KB (Both Hands on the Bell
3 sets x 10 https://youtu.be/oukwI8_EKes
*Lilly Shrugs: 4 sets x 12 Reps
1/18/18
FLOOR PRESS
Warm Ups
225 x 6
275 x 5
315 x 5
345 x 3 x 3 sets
375 x 2-3 x 3 sets
60 secs rest
CG Floor Press
300 x AMRAP-14
60 seconds rest between
SUPERSET
*KB Alternating Curls-8 Curls per arm
*Kneeling PushUps – AMRAP for 20 secs
**3 Rounds. No rest between sets. 60 seconds between rounds.
JUMP ROPE
75 seconds (Pace yourself. If no rope just stationary jumps) 4 Rounds
Squats
50% x 8 x 4 sets
45 seconds rest
1/19/18
Rest
1/20/18
Deadlifts
Warm Up
405 x 4 x 3 sets
475 x 2 x 3 sets
525 x 2 x 2 sets
Superset
*KB Clean x 8 Reps (One Arm per Round)
*Snatch Grip Deads- 315 x 4
4 Rounds
Olympic Squat
275 x 4 x 4 sets
Superset
DB Farmers 25 ft, 10 Push-ups, 25ft
Lunges 12 strides
3 Rounds
40 yard Yoke x 8
:45 Minute Rest
(WARM UP BEFORE YOKE)
Choose one
1/20/18
Incline DB Palms Facing
80 x 15
100 x 15
110 x 12
120 x 12
SUPERSET
130 Skullcrusher x 12
(Same Preacher Curl Bar for Both)
Chest Press x 12
3 Rounds
SUPERSET
Face Pulls-10
Pushups- 12
4 Rounds
Superset
KB One Arm Side Swings- 10
KB Lilly Shrugs-10
4 Rounds
Lat Pulldowns
4 x 12
Anderson Powerlifting 