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