Squats

Saturday, April 29, 2017

Warm-up
Mobility
Jumps x 10

Squat
140x5, 175x5, 210x5
245x3, 280x3, 315x3
350x1
230x20 (FSL (65%) Widowmaker)

Pressdowns/Abs/Pulldowns 2x15

FP/PA 3x15ea

Prowler

Thursday, April 27, 2017

PM

Prowler x 10 x 40 yards (1:00 between sprints)

Watching A.B. hammer away on the Airdyne inspired me to do something useful.

Bench

Thursday, April 27, 2017

Warm-up
Mobility
Throws x 10

Bench
135x5, 155x5, 185x5
215x3, 245x3, 275x3
305x1
200 (BBB 65%) x 5 sets of 10

FP/PA 45 total ea

Plate Raise/BB Curls/KB Swing/Back Raise 2x15ea

Deadlift

Wednesday, April 26, 2017

Decided to give the Leviathan (5/3/1 Forever Book) a shot. I have only done press so far this week so I'm just going to start it mid-week with deads.

Ball :30
Jump Rope x 50
Wendler Mobility x 3
Jump 3x5

Deads (5's week)
The "5's week" only matters on the SSL percentage. I decided to just work up in 10% jumps with 5's (warm ups) and 3's ("working sets") to the 1xTM.

190x5, 235x5, 285x5
330x3, 380x3, 425x3
470x1 (TM)
355 x 10 sets of 5 reps

Assistance: Zero

Airdyne

Tuesday, April 25, 2017

Airdyne x 20

Press

Monday, April 24, 2017

Ball x :30
Jump Rope x 50
Jump 2x5
Throw 2x3

Press
75x5
90x5
110x5
120x5
135x5
155x10
Weight Vest on:
Dips 3x10
Curls 3x10
Sit Ups 3x10
KB Swings 3x10

Squat

Saturday, April 22, 2017

Wendler Mobility + screwed around with some mobility stuff from 5/3/1 Forever book.
Jumps 3x24" | 5,5x30"
Throws 5,3,3

Squat
140x5
190x5
230x5
255x5
290x3
325x5 capped (first time over 300 in months with the straight bar - all went well)

Bench

Thursday, April 20, 2017

Ball :30
Wendler Mobility
Jump 3x3
Throw 3x3

Bench 120x5, 150x5, 180x5
BB Curls 3x10
DB Rows 3x10
FP 3x15
PA 3x15

Bench
225x5
255x3
285x7

Conditioning

Wednesday, April 19, 2017

Airdyne x 20 min
Combatives

Deadlift

Tuesday, April 18, 2017

Ball :30
Wendler Mobility
Jump 3x3
Throw 3x3

Deadlift 185x5, 230x5, 280x5
Back Raise 3x10
FP 3x15
PA 3x15
Sit Ups

Deadlift
345x5
395x3
440x7

Press

Sunday, April 16, 2017

20 min Airdyne

Monday, April 17, 2017

Ball :30
Wendler Mobility
Jump 3x3
Throw 3x3

Press 70x5, 90x5, 105x5
Dips 3x10
Chins 3x6
FP 3x15
PA 3x15

Press (531 week)
135x5
150x3
170x6

Bench

Saturday, April 15, 2017

Ball :30
Wendler Mobility
Jump 3x3
Throw 3x3

Bench 120x5, 150x5, 190x5
BB Curls 3x10
DB Rows 3x10
FP 3x15
PA 3x15
Bench
210x3
240x3
270x11

Squat

Thursday, April 13, 2017

Ball :30
Wendler Mobility
Jump 3x3
Throw 3x3

Squat 130x5, 160x5, 195x5
Face Pulls 3x15
Pull Apart 3x15

Squat
225x5
260x3
290x7
225x20

Press

Wednesday, April 12, 2017

Ball :30
Wendler Mobility
Jump 3x3
Throw 3x3

Press 70x5, 90x5, 105x5
Dips 3x10
Chins 3x5
Face Pulls 3x15
Pull Apart 3x15

Press 125x3, 150x3, 170x4, 160x4

Deadlift

Monday, April 10, 2017

Ball :30
Vest On #30
Wendler Mobility
Jump 3x3
Throw 3x3

Deadlift 185x5, 230x5, 280x5
Chins 3x5
Dips 3x10
Face Pull 3x15
Pull Apart 3x15
Vest off
Deadlift 325x3, 370x3, 415x3
Chins 2x5
Dips 2x10

Bench

Saturday, April 8. 2017

Ball :30
Vest on:
Wendler Mobility
Jump 3x3
Throw 3x3

Bench 120x5, 150x5, 180x5
DB Squat 3x10
DB SLDL/SH 3x10
Face Pulls 3x15
Pull Apart 3x15
Vest off

Bench 195x5, 225x5, 255x10
DB Squat 3x10
DB SLDL/SH 3x10

Conditioning

Thursday, April 6, 2017

20 min Airdyne
Combatives

Squats

Wednesday, April 5, 2017

Ball :30
Vest on #30
Wendler Mobility
Jump 3x3
Throw 3x3

Squat 120x5, 150x5, 180x5
Pull Ups 3x5
Dips 3x10
Face Pulls 3x15
Pull Aparts 3x15

Vest off

Squat 195x5, 225x5, 255x9
Pull Ups 3x5
Dips 3x10

Press

Ball :30
Wendler Mobility
Jump 3x3
Throw 3x3

Press 70x5, 90x5, 105x5
DB Squat 3x10
DB SLDL/SH 3x10
Face Pulls 3x15
Pull Apart 3x15

Press (5's) 115x5, 135x5, 150x11
DB Squat 3x10
DB SLDL/SH 3x10

Deadlift

April 1, 2017

Ball :30

Vest on 30#
Wendler Mobility
Jump 3x3
Throw 3x3

Deadlift 185x5, 230x5, 280x5
Chins 3x3
Dips 3x5
Face Pull 15,15,20
Pull Apart 15,15,20

Vest off

Deadlift (5's Week) 300x5, 345x5, 395x8
Chins 3x3
Dips3x5