Press

Wednesday, June 28, 2017
AM - Airdyne x 20 minutes

PM
NOV Meet Prep
SVR1

Mobility
Jump 30" x 5,5
Throws x 10
FP/PA 3x 15 ea. throughout

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

Incline DB Press 50x10, 60x10, 70x10,10,10

Chins 5,5,5

DB Rows 100x10 120x15,15

531 Ab Circuit + Back Raise x 1

Prowler

Tuesday, June 28, 2017

Prowler +100 x 10 trips (75% bwt)

Deadlift

Monday, June 26, 2016
NOV Meet Prep
SVR1

Mobility
Jump 30" x 5,5
Throws x 10
FP/PA 3x 15 ea. throughout

Deadlift 190x5, 240x5, 285x5
315x5, 365x5, 405x5, 365x5, 315x5

Squat (60%) 200x 10,10,10

531 Ab Circuit + back raises x 1

Squat

Thursday, June 22, 2017
Variation X
TM Test Week

Mobility
Jump 30" x 5,5
Throws x 10
FP/PA 3x 15 ea. throughout

Squat 130x5, 160x5, 195x5
225x3, 260x3, 290x3
320x5 (TM)

PM
Prowler +90 x 10 trips 1:00 rest between

Bench

Wednesday, June 21, 2017
Variation X
TM Test Week

Mobility
Jump 30" x 5,5
Throws x 10
FP/PA 3x 15 ea. throughout

Bench 110x5, 135x5, 165x5,
190x3, 220x3, 245x3
270x5 (TM)

DB Row 110x20

531 Ab Circuit + Back Raises x 1

Prowler

Tuesday, June 20, 2017

Prowler x 10 trips

Deadlift | Press

Monday, June 19, 2107
Variation X
TM Test Week

Mobility
Jump 30" x 5,5
Throws x 10
FP/PA 3x 15 ea. throughout

Dead 190x5, 240x5, 285x5, 335x3
380x3, 430x3, 475x5*

Press 70x5, 105x5, 140x3, 155x3, 170x5*

Back Raise 3x10

*I got 5 reps on both training maxes but the deads were pretty slow but considerably better than last week when I was only able to get 460x2. I am going to keep the same TM for this next cycle for deads. The Press reps were good to go so I'll raise my TM for press.

Squat

Thursday, June 15, 2017
Variation X
531 Week

Mobility
Jump 30" x 5,5
Throws x 10

FP/PA 3x 15 ea. throughout

Squat 130x5, 160x5, 195x5
240x5, 275x3, 305x6 (pr)

531 Ab Circuit + Back Raises x 1 circuit

Bench

Wednesday, June 14, 2017

Variation X
531 Week

Mobility
Jump 30" x 5,5
Throws x 10

FP/PA 3x 15 ea. throughout

Bench 110x5, 135x5, 165x5
205x5, 230x3, 260x12 (pr)
290x1, 320x1

DB Row 100x20

Curls (rp) 10-8-6

Deadlift | Press

Monday, June 12, 2017

Variation X
531 Week

Mobility
Jump 30" x 5,5
Throws x 10

FP/PA 3x 15 ea. throughout

Deadlift 190x5, 240x5, 285x5
360x5, 405x3, 455x0, 455x2 (pr)
The plan was to get 5 on the pr set but the deads weren't moving today. I actually missed 455 on my first attempt. With that in mind.....nothing changes. 

Press 70x5, 85x5, 105x5
130x5, 145x3, 165x7 (pr)

Back Raise 3x10

Squats

Thursday, June 8, 2017
Variation X
3's Week

Mobility
Jump 30" x 5,5
Throws x 10

FP/PA 3x 15 ea. throughout

Squat 130x5, 160x5, 195x5
225x3, 260x3, 290x8(pr)

SSB Squat
3x15x160 these were done light as an accessory exercise vs. a supplemental.

5/3/1 Ab Circuit x 1

Bench

Wednesday, June 7, 2017
Variation X
3's Week

Mobility
Jump 30" x 5,5
Throws x 10

FP/PA 3x 15 ea. throughout

Bench 110x5, 135x5, 165x5
190x5 (2 extra credit reps), 220x3, 245x14 (PR)

DB Row 95x20

DB Curls (rest pause) 10-8-6

Recovery | Combatives

Tuesday, June , 2016

Weighted Vest Walk/Mobility x 2

Combatives - skills practice
5x2:00 rounds

Deadlift | Press

Monday, June 5, 2017
Variation X
3's Week

Mobility
Jump 30" x 5,5
Throws x 10

FP/PA 3x 15 ea. throughout

Deads 190x5, 240x5, 285x5
335x3, 380x3, 430x6 (PR)

Press 70x5, 85x5, 105x5
120x3, 140x3, 155x11 (PR)

Back Raise 5x10 s/s with press

Conditioning | Recovery

Saturday, June 3, 2017

Conditioning/Recovery
OGAR

Weighted Vest Walk + Mobility x 3

Squat

Friday, June 2, 2017

Mobility
Jumps/Throws

Squat 130x5, 160x5, 195x5
210x5, 240x5, 275x9
210x20

Hanging abs 6
Dips 9
FP/PA 3x15ea. throughout
That was all the assistance I had patience for today.