Weighted Vest

Wednesday, December 13, 2017

1/2 mile weighted vest x #50.

Squats

Saturday, December 16, 2017

Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Squat (Advanced 3's week) 135x5, 165x5, 200x3, 245x3
285x3,3,3,3,3

Deficit TBDL
280x10,10,10,10,10

Curls for Brant 5x10
531 Ab Circuit x 1

Press | Comabtives

Thursday, December 14, 2017

Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Press (Advance 3's week) 95x5, 135x5,
150x5,5,5,5,3 (forgot it was doing 3's today until the last set)

DB Rows 5x10
DB Incline Press 5x10

Combatives Drills: 5x2:00/:30

Deads

Monday, December 11, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Dead (Advanced 3's week) 190x5, 235x3, 280x3
400x3,3,3,3,3

SSB Squat (FSL BBB) 160x3, 210x3
260 x 10,10,10,10,10

Dips 5x10
531 Abs x 1 circuit

Weighted Vest

Sunday, December 10, 2017

#50 vest walk x 2 miles

The last week

Thursday, November 30, 2017

Combatives

            Skills – Front Grab Defense

                                    Finger, Wrist, Arm locks

            Drills – 5 rounds on heavy bag/BOB x 2:00/:30

Friday – Sunday worked the platform at the USPA Western Regional Powerlifting meet.

Monday, December 4, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Deadlift (Advanced 5’s week)

350x5x5

Dips

30 total reps

Tuesday, December 5, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Press (Advanced 5’s week) 70x5, 90x5, 105x3

135x5x5

SSB Squat (was supposed to do yesterday but ran out of time)

240x10,10,10

DB Incline Press 10,15,10

DB Rows 3x10

PM

Prowler x 10 sprints

Wednesday, December 6, 2017

#50 vest x 1 mile

Thursday, December 7, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Squat (Advanced 5’s week) 135x5, 165x5, 200x3

250x5x5

Deficit TBDL 160x5

260x3x10

Curls 3x10

Saturday, December 9, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Bench (Advanced 5’s week) 125x5, 155x5, 190x3

235x5x5

Press

115x5x10

Chins x 30 total

21’s x 3 sets

Vest + Combatives + Prowler

Wednesday, November 29, 2017

#50 vest walk x 1 mile

Combatives
Skills: Choke Jam to Finger Lock, Wrist Lock, Arm Bar

PM

Prowler +90 x 10 sprints

Deads

Tuesday, November 28, 2017

50# vest walk x 20 minutes

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Deadlift (SVR 5's) 190x5, 235x5, 280x5
305x5, 350x5, 400x5, 350x5, 305x5

Dips x 50 total

Weighted Vest

Friday, November 24, 2017

50# vest walk x 20 minutes.

Bench

Wednesday, November 22, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Bench (SVR 3's) 125x5, 155x5, 185x3
215x3, 245x3, 275x10

Chins x 20 total
Rows x 30 total

Weighted Vest Walk

Tuesday, November 21, 2017

1 mile #50 vest walk

11/13 - 11/20 Training

Monday, November 13, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Bench (SVR 531) 120x5, 150x5, 180x3

225x5, 255x3, 285x1

Joker 315x1

Chins x 30 total

Rows x 20 total

Tuesday, November 14, 2017

1 mile #50 vest walk

Combatives

            Skills – all strikes + choke jam

Wednesday, November 15, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Deadlift (SVR 3’s) 180x5, 235x5, 280x3

330x3, 375x3, 420x3 (Just did RX as mid/upper back locked up on the 3^rd rep. Weird as that has never happened to me before)

Dips x 50 total

Thursday, November 16, 2017

1 mile #50 vest walk

Combatives

            Skills – Outside Takedowns

            Drills-5x2:00 rounds on Bag/BOB

531 Ab Circuit x 1

Saturday, November 18, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Push Press (SVR 3’s) 70x5, 85x5, 105x5

120x3, 140x3, 155x10

Chins x 30 total

No rows, upper back still questionable

Sunday, November 19, 2017

1 mile #50 weighted vest

Combatives

            Skills-Combat crouch

                        Choke Jam

            Drills 4x4:00 tabata rounds Bag/BOB

531 Ab Circuit x 1

Monday, November 20, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

SSB Squat (SVR 3’s) 150x5, 185x5, 220x3

260x3, 295x3, 330x9PR

Curls x 50 total

SSB Squat

Saturday, November 11, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

SSB Squat (SVR 531 week)  140x5, 175x5, 210x3
265x5, 300x3, 335x2
Jokers: 370x1, 405x2(PR)

Curls x 50 total

Push Press

Thursday, November 9, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Push Press (SVR 531 Week) 70x5, 85x5, 100x3
125x5, 145x3, 160x1
Jokers: 175x1, 190x1, 210x1, 230x1(pr)

Deads

Monday, November 6, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Deads (SVR 531 week)
185x5, 230x5, 275x3
345x5, 390x3, 435x1
Joker: 475x1
Called it at 475. Everything was really tight. I was away for the weekend and didn't do any mobility work, bad, bad, bad.

Dips x 50 total

Combatives + Bench

Thursday, November 2, 2017

Combatives skills practice with son.

Friday, November 3, 2017
Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Bench (SVR 5's) 120x5, 150x5, 180x3
195x5, 225x5, 255x5, 225x5, 195x5

Chins x 30 total
One-arm Rows x 20 total

10/24 - 11/1

Tuesday, October 24, 2017

1 mile vest walk (#50)
4:00 x Bag/Burpees (just for fun)
4:00x Bag/BOB
Skill work: Elbows

Wednesday, October 25, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Bench (SVR 3’s) 120x5, 150x5, 180x3
210x3, 240x3, 270x12 (tied PR, missed the 13th rep and barely got it to the uprights, dumb move!)

Chins x 30 total
Rows x 20 total

PM 
Prowler x 10 trips

Thursday, October 26, 2017
4:00 x 2 x Heavy Bag/BOB

Friday, October 27, 2017
Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Deads (SVR 5’s) 185x5, 230x5, 275x5
300x5, 345x5, 390x5, 345x5, 300x5

AB Circuit x 1 

Didn’t do dips as my arm/shoulder were bothering me from my miss on bench.

Saturday, October 28, 2017

25# vest on:
Did a 30 minutes circuit of various things

Monday, October 30, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Push Press (SVR 5’s) 70x5, 85x5, 100x3
110x5, 125x5, 145x5, 125x5, 110x5

Chins x 20 total
Rows x 30 total 

No issues from last week’s bench session so that was good!

Tuesday, October 31, 2017

1 mile vest walk (#50)
PM
Prowler x 10 trips

Wednesday, November 1, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

SSB Squats (SVR 5’s) 140x5, 175x5, 210x3
230x5, 265x5, 300x5, 265x5, 230x5

Curls x 50 total