Squat

Monday, September 29, 2014
5/3/1/Karwoski
Week 2

Agile 8
Simple 6

Squat
Bar x 5,5 | 135x5 | 225x5 | 275x5 | 315x3 | 365x3
410x1 - This was supposed to be the 8+PR set but it felt extremely heavy, like I wouldn't get a second rep heavy. So I did what anyone would do, prayed, berated myself, got angry and...
410x10 PR

Decline Sit Ups
10,10,10

Chest Supported Row
10,10,10

Tuesday, September 30, 2014

20 min Airdyne

Yoga

Deads & Press

Thursday, September 25, 2014
5/3/1/Karwoski
Week 1

Agile 8
Simple 6

Deads
Worked to 405 x 10 (capped)

Press
Worked to 160 x 10 (needed 14)

Back Raise
10,10

Week one is complete. So far so good.

Bench

Wednesday, September 24, 2014
5/3/1/Karwoski
Week 1

Agile 8
Simple 6

Bench
Worked up to 265x13 (PR)

EZ Curls
60x20 | 100x10

Press Down
10,10

Pull Down
10,10

Mobility

Yoga

Squats

Monday, September 20, 2014
5/3/1/Karwoski
Week 1 - 12 weeks out from meet

Squats
Bar x 5,5 | 135,225,275 x 5 | 315,365 x 3
400 x 10 (Beltless PR)

Decline Abs
2 sets of 10

Chest Supported Rows
3 sets of 10

Cardiac

20 min Airdyne

Mobility

Yoga | low back/hips

Prowler

Saturday, September 20, 2014
Deload Week

Prowler x 40 yards x 6 trips.

12 weeks out from the meet as of today.

Mobility

AM

Yoga

Mobility

20 min Airdyne

Deads and Press

Monday, September 15, 2014
Lifer Week 7 | Deload

Agile 8

Deadlift
285x5 | 330x5 | 370x5

Press
125x5 | 140x5 | 160x5

Box Jumps
24" 3 sets of 5

Med Ball Throws
3 sets of 5

Cardiac

Friday, September 12, 2014

Airdyne x 20 min
Incline walk x 10 min

Tabata

30 min Tabata class

SSB and Bench

Wednesday, September 10, 2014
Lifer Week 6 | PR Week

SSB Squats
285x5 | 320x5 | 360x5 (rx and PR)
410x4 (PR) 

Bench
220x5 | 250x5 | 280x10 (needed 13 for PR)

Mobility

Yoga

Deads and Press

Monday, September 8, 2014
Lifer Week 6 | PR Week

Agile 8

Deads
330x5 | 370x5 | 415x5
PR Set | 455x14 (PR)

Press
140x5 | 160x5 | 180x9 (needed 10 for a PR)

http://youtu.be/H5mqpTyRM1Q?list=UUfyqRx2Vwbv9qEKR0zs-Wag

Cardiac

Agile 8

20 min Airdyne

Cardiac

20 min Airdyne

Prowler

Agile 8

Prowler x 6 trips

Cardiac

Agile 8

20 min Airdyne | 10 min incline treadmill

SSB Squat | Bench

Wednesday, September 3, 2014

AM

Yoga

PM

Agile 8

Hang Clean

135 x 5x5

SSB Squats

245x5 | 285x5 | 5x320

FSL | 245 x 5x5

Bench

190x5 | 220x5 | 250x5

FSL 190 x 5x5

Box Jump

30" x 5x5

Med Ball Throws

5x5

Decline Abs

11,10

Dips

10,15

Cardiac

20 min Airdyne

Cardiac | Deads | Press

Monday, September 1, 2014
Lifer | Week 5 | 5's Week

20 min Airdyne

Shower | Eat

Agile 8

Deads
285x5 | 330x5 | 370x5
FSL | 285 x 5x5

Press
125x5 | 140x5 | 160x5
FSL | 125 x 5x5

Box Jumps
30" x 5x5

Med Ball Throws
5x5

Fat Grip Barbell Curls
45,75,95 x 10

1-Arm Rows
100,120 x 10

Back Raise
10,10