Training Log: Part 25

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

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