Cardiac & Mobility

1 mile weighted vest

Yoga

Press

Wednesday, February 25, 2015
Cycle 3 | Week Two

Agile 8
Simple 6
Box Jumps 30" x 5,5,5
Throws 5,5,5
Face Pulls 20,20,20

Press
5x115 | 5x135 | 5x150 | 5x135 | 5x150

FSL | Bench
180 x 5,5,5,5,5

Dips
15,10,10

Abs
531 Ab Circuit + Back Raise

Cardiac

15 min Airdyne

Deads

Monday, February 23, 2015


Agile 8
Simple 6
Box Jumps 30" x 5,5,5
Face Pulls 20,20,20

Deads
5x285 | 5x330 | 5x370 | 5x330 | 5x285

FSL | Squats
255 x 5,5,5,5,5

531 Ab Circuit + back raises

Fat Bar Curls
45x20, 65x15, 75x15

Squat & Bench

Wednesday, February 18, 2015
Cycle 3 | Week One

Agile 8
Simple 6
Box Jumps 30" x 5,5
Face Pulls 20,20

Squat
155x5 | 195x5 | 235x5 | 270x5 | 310x5
350x5,5,5

Bench
110x5 | 140x5 | 165x5 | 195x5 | 220x5
250x5,5,5

5/3/1 Ab Circuit x 1

Dips
10,10

Dead, Press & Prowler

Monday, February 16, 2015
Cycle Three | Week One


Agile 8
Simple 6
Box Jumps | 30" x 5,5,5
Face Pulls | 20,20

Deads
175x5 | 220x5 | 265x5
305x5 | 350x5 | 395 x 5,5,5

Press
70x5 | 90x5 | 105x5
125x5 | 140x5 | 160x5,5,5

Swings
15, 10

Abs
30 total reps

Fat Bar Curls
45x15, 65x10

Prowler
8 x Prowler + 90 x 30 yards
70 degrees in February on the Oregon Coast called for some outdoor conditioning. My Prowler "route" has been cut down to 30 yards as another tenant is now using their parking spaces for their trucks. Not a big deal, I just added a couple of sprints to make sure I got in the same volume. I always start Prowler season with 6x40 so I just did 8x30 instead.

Cardiac

Sunday, February 15, 2015
Cardiac

1 mile walk with weighted vest.

Dead and Press

Thursday, February 12, 2015
Week 7 | Deload

Deads
5 x 170,215,255,280,320,365

Press
5 x 70,85,105,115,130
145 x 15 (PR)*

*Since I was sick last week and didn't get to do any of the week 6 PR/"+" sets I decided to do one "+" set for OHP this week.

Squat and Bench

Wednesday, February 11, 2015
Week 7 | Deload

Got sick last week and missed my second day so I decided to switch the days around for deload week.

Squat
5 x 150,190,225,245,285,320

Bench
5 x 110,135,165,180,205,230

Cardiac

Wednesday, February 4, 2015

Cardiac

20 min incline vest walk

Cardiac

20 min weighted vest incline walk

Dead and Press

Monday, February 2, 2015
Cycle 2 | Week 3

Agile 8
Simple 6
30" Box Jumps | 5,5,5

Deads (5's Pro)
320x5 | 365x5 | 405x10 (capped)

Deads (FSL)
320 x 10,10,10

Press (5's Pro)
130x5 | 145x5 | 165x7*
*This last two cycles are the first I have been pausing my press reps. It's amazing how much harder they are.

Press (FSL)
130 x 10,10,10

Wendler Ab Circuit | 53 total reps

1-arm Row | 100x10

Fat Bar Curls | 65 x 15,15

Pull Downs | 165 x 10,10

Cardiac

Monday, February 2, 2015

Cardiac

15 min weighted vest incline

Cardiac

Sunday, February 1, 2015

Cardiac

15 min Airdyne