Prowler

Tuesday, April 28, 2015

Prowler +90 x 10 trips

Squats

Monday, April 27, 2015
JW Meet Template

Agile 8
Simple 6
Throws 3 sets of 5
Box Jumps 3 sets of 5

Squats
barx5,5,5, 145x5, 175x5, 220x5, 265x5, 295x3
330x3, 370x3, 415x3
JOKERS
435x1
460x1
505x1

Hanging Leg Raise x 10
45 degree Back Raise x 10
Ran out of time.

Conditioning

1 mile weighted vest walk.

Tabata & Press

Tuesday, April 21, 2015

Had to teach my wife's Tabata class as she was out of town.

400+ reps of Misc...Ugh!

Wednesday, April 22, 2015
JW Meet Plan

Agile 8
Simple 6
Box Jumps 24" 3 sets of 5
Throws 3 sets of 5

Press
80,100,120 x 5
150x3
170x3
190x3
JOKERS
210x1
230x1

Rows
100x20
150x10,10

Chins (assisted)
3 sets of 10 (varied grips)

Dips
Bwt x 10
25x10,10

Cut the accessories short as I got A LOT of work in doing the Tabata class on Tuesday and just didn't feel like doing anything else.

Cardiac

Tuesday, April 21, 2015

20 min Airdyne
Neck 
Shoulder Horn

Deads

Monday, April 20, 2015
JW Meet Plan
1's Week

Agile 8
Simple 6
Box Jumps 24"x 3 sets of 5
Throws 3 sets of 5

Deads
5x190, 235, 280
3x350, 400, 445
JOKERS
1x490 (too slow)
1x465
1x515
1x545

My low back was sore at the beginning of this session so I skipped Power Cleans and just went slow with the deads.

Yoga

Yoga
Neck
Shoulder Horn

Weighted Vest

1 mile weighted vest walk

Prowler & Mobility

Saturday, April 18, 2015

Agile 8

Prowler +90 x 6 trips

Simple 6

Box Jumps
24" box - from squat - soft landing 3x3

Prowler

Thursday, April 16, 2015

Prowler + 50 x 8 trips

Bench & Prowler

Wednesday, April 15, 2015
JW Meet Plan

Agile 8
Simple 6

Bench
115x5
145x5
170x5
185x3
210x3
240x3
JOKERS
270x3
295x3
325x3
355x3 (PR!)

2 sets each of:
Assisted Chins
Rows
Dips

Then Prowler with my daughter:

Prowler + 50
5 trips
Prowler +140
3 trips

Yoga

Monday, April 13, 2015

Yoga

Yoga + Weighted Vest

Sunday, April 12, 2015

Yoga

1 mile weighted vest walk

Prowler

Saturday, April 11, 2015

Prowler +90 x 10 trips

Cardiac

Friday, April 10, 2015

Airdyne x 20 minutes

Prowler

Thursday, April 9, 2015

Prowler +50 x 10 trips

Press

Wednesday, April 8, 2015
JW Meet Plan

Agile 8
Simple 6

Press
80x5
95x5
125x3
145x3
165x3
JOKERS
185x3
200x3

Pull Ups (assisted)
5 sets of 10 reps w/5 grips

Dips
10
*25x10,12
18

Rows (1-arm)
100x20
150x10
100x20

Yoga

April 8, 2015

Yoga 

Ugh! It's been way too long since I've done this - that was painful.

Prowler

Prowler +90 x 10 trips

Cardiac

Tuesday, April 7, 2015

Airdyne x 15 minutes

Power Clean & Deads

Monday, April 6, 2015
JW Meet Training

Agile 8
Simple 6
Box Jumps 30" 3 sets of 5

Power Clean
3x135,135,135
150x3
170x3
195x3

Deadlift
180x5
225x5
270x5
290x3
335x3
380x3
JOKERS
425x3
470x3

531 Ab circuit + Back Raise x 1

Fat Bar Curls
Rest Pause
75x13/9/6

Prowler

Saturday, April 4, 2015

Prowler Protocol

+0 x 2 trips

+120 x 8 trips

Hang Cleans | Squats

Friday, April 3, 2015
Week 2 | JW Meet Training

Airdyne x 10 min

Hang Clean
90x5
115x5
135x5
160x3
180x3
205x3 (PR)

Squat
170x5
210x5
250x5
295x3
335x3
375x3
JOKERS
415x3
440x3