3/3/3 Press & Deads

5/3/1 Full Body - Phase 3
Fusion Fitness Bend

Squat
3x365,405, 1x455

Press
3x135,145,155

Deads
3x355,405 10x455

Conditioning

Prowler + 100 x 10

Misc

Agile 8
Simple 6

Wendler Shoulder Complex + External Rotation x 3 sets

Bicep 15's x 3 sets

Rope Pressdowns x 3 sets

Rope Neutral Grip Facepulls x 3 sets

5/3/1 Ab Circuit x 1


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5/3/1 Squats

Squats
5x350, 3x405, 1x445,480,525

DB Bench
10x100,100 8x120

DB Rows
10x100,120 15x150, 20x120


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5/3/1 Bench

SSB Squat
3x315,345,405

Bench
5x260, 3x295, 4x330(PR)
Tim 5x275 (HUGE 3-rep PR)
Randy 1x355

Pull Ups/Downs 3x3 / 3x10


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The Hills are Alive

Selkow Mile x 1
Hill Sprints x 70yds x 10




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5/3/1 Press & Deads

Squats
3x315,355,405

Press
5x135, 3x145, 1x160
Tim 165x6(PR)

Push Press
1x185, 1x215(PR)
Kevin Clean and Press 1x215(PR)

Deadlift
1x500, 3x475, 5x405, 1x545

Conditioning Class

Jump Rope / Dbl KB Swing / Dbl KB High Pull Intervals x 8

Prowler + 50 x 6 ladies
Prowler + 50 + 53lb KB in nose x 6 for men

5/5/5 Press/Deadlift

Squats
3x315,355,405

Press
3x115,135, 9x160(PR) Did the first two sets for 3 instead of 5 by mistake so I went for a Rep PR on the last set.

Deads
5x325,375,425

Abs
Wheel 3,3,3

5/5/5 Squat

Squat
5x315,355,405
DB Bench
10x90,110 6x120
DB Row
10x100,120,150

5/5/5 Bench

SSB Squats
3x315,355,405

Bench
5x225,260,295

Selkow Mile


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Conditioning + Misc

Prowler +90 x 6 trips

Robertson Shoulder Pre-Hab

DB Curls 3x15
Rope Pressdowns 3x20
Neutral Grip Face Pulls 3x20
Shoulder Raise 21's 2x21

3/3/3 Squat

Squat 3x330,375, 7x420(PR) Tim 3x370(PR) DB Bench 3x10 Chest Supported Row 3x10 Tabata x 4 Rounds (had to substitute teach the class). It's been awhile and the regular attendees have made a TON of progress!!!

3/3/3 Bench

SSB Squats 3x305,355,405 Bench 3x245,280, 4x315, 1x335 Chins x 3,3,3,3 Selkow Mile

3/3/3 OHP/DL

Squat
3x305,350,400

Press
5x135, 3x135, 8x150

Deads
3x355,405, 10x450, 1x505,555

Prowler + 90 x 10 trips