Weighted Vest

Saturday, July 29, 2017

Mobility

30# Weighted vest x 1 mile

Squat

Thursday, July 27, 2017

Warm up / Mobility
Box Jump 30" x 5,5
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Shoulder Horn x 15, Dislocates x 15

Squat (SVR 1's Week)
160x5, 200x5, 240x3
275x1, 300x5, 340x3
380x1, 410x1

KB Swing x 50 total
Curls x 30 total
Ab Circuit + Back Raise x 1

Bench

Wednesday, July 26, 2017

Warm up / Mobility
Box Jump 30" x 5,5
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Shoulder Horn x 15, Dislocates x 15

Bench (SVR 1's Week)
120x5, 150x5, 180x3
225x5, 255x3, 285x1, 310x1, 330x1

Dips x 50 total
Chins x 30 total
Rows 120x15,15
Ab Circuit + Back Raise x 1

Weighted Vest

Tuesday, July 25, 2017

Mobility
#30 vest walk x 2 miles

Deadlift | Press

Monday, July 24, 2017

Mobility
Box Jumps 5,5
Throws 4,3,3

Face Pull x 15, Pull Apart x 15, Shoulder Horn x 15

Deadlift 200x5, 250x5, 300x3
375x5, 430x5
385x5,5,5
340x15

Press (SVR 531 week)
80x5, 95x5, 115x3
145x5, 165x3, 185x1, 205xmiss, 205x1

531 Ab Circuit + Back Raise x 1

Bench

Wednesday, July 19, 2017
Mobility
Box Jumps 5,5
Throws 4,3,3

Face Pull + Pull Aparts 3x15 ea throughout

Bench 120x5, 145x5, 175x3
205x3, 235x3, 265x9

Dips 10,10
Chins 7,5
Rows 120x15,15

531 Ab Circuit x 1

Airdyne | Squats | MMA

Monday, July 17, 2017

AM
Airdyne x 20 min

PM
Mobility
Box Jumps 5,5
Throws 4,3,3

Face Pull + Pull Aparts 3x15 ea throughout

Squat 155x5, 195x5, 235x3
270x3, 310x3, 350x6

KB Swing 53,62,70x15

Curls 3x10

531 Ab Circuit + Back Raises x 2

MMA Class (A new class we are offering a the gym.)

Weighted Vest

Sunday, July 16, 2017

1 mile weighted vest (84#).

Prowler

Saturday, July 15, 2017

Prowler + 160 (100%) x 10 trips (1:30 rest) cutting the :30 rest this week was a bit rough since I only hit 1 Prowler session this week but I lived. Next week From this point forward I'll just shave 10 seconds per week off until I get to 1:00 rest per sprint.

Weighted Vest

Friday, July 14, 2017

Weighted Vest walk x 1 mile

Deadlift

Monday, July 10, 2017

AM - 20 min Airdyne

NOV Meet Prep
SVR1

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

Deadlift 190x5, 240x5, 285x5
335x3, 380x3, 430x10

Squat 235x10,10,10

Curls 3x10

531 Ab Circuit + Back Raises x 2

Prowler

Saturday, July 8, 2017

Prowler + 160 (100%) x 10 trips (2:00 rest)

Bench

Wednesday, July 5, 2017
NOV Meet Prep
SVR1

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

Bench 120x5, 145x5, 175x5
190x5, 220x5, 250x5, 220x5, 190x5

Dips (50 total)

Chins 6,5,5

Rows 120x15,15

Prowler

Prowler + 160 (100%) x 10 trips

2:00 rest

Conditioning + Recovery

Tuesday, July 4, 2017

AM

Weighted Vest Walk (30#) x 1 mile
Airdyne x 20 minutes

Squats

Monday, July 3, 2017

NOV Meet Prep
SVR1

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

Squat 135x5, 165x5, 200x5
215x5, 250x5, 285x5, 250x5, 215x5

KB Swing 53x10, 62x10, 70x10

Curls 3x10

531 Ab Circuit x 2f

Weighted Vest + Prowler

Thursday, June 29, 2017

AM
Weighted Vest (30#) x 30 minutes

PM Prowler + 100# (75%) x 10 trips

Saturday, July 1, 2017

PM Prowler + 100# (75%) x 10 trips