Sunday, January 8, 2017

Week of 1/1 - 1/7 - Deload

Monday 1/2
3 rounds of
10 Pull-ups
10 Dips
10 KBS - 70#
+
50 TGUs @ 40#

7 rounds of BB Complex @ 95#
5 Row
5 DL
5 HPC
5 FS
5 Press
5 BS
Rest 1-2 min b/t rounds
+
Core and Carry work
3 rounds of
12 AB Wheel
70# SA DB Carry D/B - RH
70# SA DB Carry D/B - LH
12 Face Pulls

3 rounds of
5 BS @ 95-135-185-235-255-275
5 DL + 5 HPC @ 45-95-115-135-135-135-135
5 paused BP @ 45-95-115-125-135-145-155
5 Bar MUs 1-5-5-5-5
+
Core and Carry Circuit
5 rounds of
10 💀 bodies @ 90#
KB Waiter's Carry @ 70# x D/B R/H 
KB Waiter's Carry @ 70# x D/B L/H
10 TTB
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Friday, January 6, 2017

20 Rep Beltless Squat Cycle

6 Week 20 rep Squat program!
start at 50% 1rep max
3x5 cleans any variation
20 breathing squats
20 straight barbell straight arm pull overs
15 deadlifts
20 straight barbell straight arm pull overs
2xAMRAP strict pull ups
3x10 bench press (wtd Dips)

Complete Monday Wednesday and Friday for 6 weeks
Add 5lbs to all lifts each time(not SAPO or pull ups)
Week of 11/20 - 11/26 - Week One @ 50% of 1RM
A. HSC 3 x 5 @ 95-135-135-135
B. 20 Breathing Squats @ 235#, 165x5, 205x5, 235x 20
C. 20 BB Pull-overs - 45#
D. 15 DL @ 245, 185x3, 215x3, 245x15 (Dbl OH Grip - no hook)
E. 20 BB Pull-overs - 45#
F1. Strict Pull-ups 3 x 12 @ 12-12-10.5+3
F2. Bar Dips 3 x 10-12 @ 13-13-

Tuesday 11/22(Wednesday)
A. HSC x 5 @ 95-120-140-140-140
B. 20 Breathing Squats @ 240#, 170x5, 210x5, 240x20
C. 20 BB Pull-overs - 45
D. 15 DL @ 250#
E. 20 BB Pull-overs - 45
F1. 3x12 BB Rows @ 140# - 12-12-12
F2. 3 x 10-12 Press @ 100# - 12-12-12

Thursday 11/24 (Thanksgiving)
A. HSC x 5 @ 45-95-125-145-145-145
B. 20 Breathing Squats @ 185x5, 215x5, 245x20
C. 20 BB Pull-overs 35x10, 45x20
D. 15 DL @ 215x3, 255x15
E. 20 BB Pull-overs - 50x20, 55x10
F1. 5 x 8 Rope Pull-ups - 8-8-8-8-6+2
F2. 3 x 8-12 Ring Push-ups - 10-10-10-10-10
F3. 90# Sand bag carry around Weight room
E1. 3 x 10 Strict T2B
E2. 3 x 30sec planks (60 sec on round 3)

_____________________________________________

Week 2 - 11/27 - 12/3
A. HSC x 5 @ 45-95-125-150-150-150
B. 20 Breathing Squats @ 185x5, 225x5, 250 x 20
C. 20 BB Pull-overs @ 35x10, 50x20
D. 15 DL @ 225x3, 260#x15
E. 20 BB Pull-overs @ 50x20
F1. 3x12 Pull-ups - 12-12-10+2
F2. 3 x 8-12 Bar Dips - 15-15-15
E. Core circuit
10 Windshield Wipers 
15 AB Wheel

A. HSC x 5 @ 155#
B. 20 Breathing Squats @ 255#
C. 20 BB Pull-overs @ 35x10, 50x20
D. 15 DL @ 265#
E. 20 BB Pull-overs @ 55x20
F1. Strict press - 3x12 @ 105#
F2. BB Rows - 3x12 @ 145#
E. Core/Carry circuit
10 T2B
Farmer Carry - Around the Weightroom
10 Ball Slams

A. HSC x 5 @ 160#
B. 20 Breathing Squats @ 260#
C. 20 BB Pull-overs @ 55
D. 15 DL @ 270#
E. 20 BB Pull-overs @ 55
F1. Ring Push-ups - 5 x 13
F2. Rope Pull-ups - 5 x 8
F3. Scapular Planks @ 30 sec

____________________________________

Week 3 - 12/4 - 12/10
Monday 12/5
A. HSC x 5 @ 165-165-165
B. 20 Breathing Squats @ 265#
C. 20 BB Pull-overs @ 55#
D. 15 DL @ 260#
E. 20 BB Pull-overs @ 55#
F1. 3x12 Pull-ups - 12-12-11+.90 (so close...still a PR though)
F2. 3x12 Bar Dips - 12-12-12
E. Core/Carry circuit
AB Wheel x 20
HS Walk - AFAP

A. HSC x 5 @ 170-170-170
B. 20 Breathing Squats @ 270#
C. 20 BB Pull-overs @ 55#
D. 15 DL @ 280#
E. 20 BB Pull-overs @ 60#
F1. 3x12 BB Rows @ 150#
F2. 3x12 Press @ 115#

A. HSC x 5 @ 175-175-175
B. 20 Breathing Squats @ 275#
C. 20 BB Pull-overs @ 60#
D. 15 DL @ 285#
E. 20 BB Pull-overs @ 60#
F1. 3x12 Rope Pull-ups
F2. 3 x 8-12 Ring Push-ups
F3. 5 TSU/side
E. Core/Carry Circuit
10 Back Extensions + 20 sec Sorensen Hold
10 Wall Slams/side

_______________________________

Week 4 - 12/11 - 12/17
A. HSC x 5 @ 95-135-160-180-180-180
B. 20 Breathing Squats @ 215-250-280#
C. 20 BB Pull-overs @ 60#
D. 15 DL @ 290#
E. 20 BB Pull-overs @ 65#
F1. Pull-ups - 3 x 12
F2. Bar Dips - 3 x 16
E. Core/Carry Circuit
4 x 25 AB Wheel
4 x 12 Wall Slams/side

A. HSC x 5 @ 45-95-135-165-185-185-185
B. 20 Breathing Squats @ 225-255-285#
C. 20 BB Pull-overs @ 65#
D. 15 DL @ 295#
E. 20 BB Pull-overs @ 65#
F1. Press - 3 x 10-12 @ 120#
F2. BB Rows - 3 x 10-12 @ 155#
Core/Carry Circuit
5 rounds of
10 Dead Bodies @ 70#
Sandbag Atlas Carry - D/B

A. HSC x 5 @ 45-95-135-165-190-190-190
B. 20 Breathing Squats @ 230-260-290#
C. 20 BB Pull-overs @ 70#
D. 15 DL @ 300#
E. 20 BB Pull-overs @ 70#
5 rounds of:
F1. Legless Rope Climb - AHAP
F2. Ring Push-ups - 5 x 15
F3. Scapular Planks - 45 sec

_______________________________

Week 5 - 12/18 - 12/23
A. HSC x 3* @ 45-95-135-165-195-195-195
B. 20 Breathing Squats @ 235-265-295#
C. 20 BB Pull-overs @ 70#
D. 15 DL @ 305#
E. 20 BB Pull-overs @ 70#
F1. Pull-ups - 3 x 12-10
F2. Bar Dips - 3 x 12-12-
Core/Carry Circuit
Those Pull-ups/Dips/Squats/Deads & HSC above ☝🏻

A. HSC x 3 @ 45-95-125-155-180-200
B. 20 Breathing Squats @ 240-270-300#
C. 20 BB Pull-overs @ 70#
D. 15 DL @ 310#
E. 20 BB Pull-overs @ 75#
F1. Press - 3 x 10-12 @ 125
F2. BB Rows - 3 x 10-12 @ 160#
Core/Carry Circuit
40 TGU For time @ 55#

A. HSC x 3 @ 45-95-115-135-145-155-165-175
B. 20 Breathing Squats @ 225-275-305# (yeah baby!)
C. 20 BB Pull-overs @ 75#
D. 15 DL @ 315#
E. 20 BB Pull-overs @ 75#
F. Bar MUs - 5 x 5
G. Core/Carry Circuit
40 TGU @ 55#

__________________________________

Week 6 - 12/25 - 12/31
Monday 12/26
A. HSC x 3 @ 45-95-115-135-145-155-165-175
B. 20 Breathing Squats @ (230-280) x 3, 310 x 16, 275 x 5
C. 20 BB Pull-overs @ 75#
D. 15 DL @ 320#
E. 20 BB Pull-overs @ 75#
F1. 3 x 12 Strict COVP Pull-ups
F2. 3 x 12 Bar Dips

Wednesday 12/28
A. HSC x 3 @45-95-135-135-135-135-135
B. 20 Breathing Squats @ (225-255-285) x 3, 310 x 19
C. 20 BB Pull-overs @ 80# 
D. 15 DL @ 325#
E. 20 BB Pull-overs @ 80#
F1. Press x 6 @ 45-95-135-135-135
F2. BB Rows x 8 @ 135-165-165-165
G1. Band Pull-downs x 15 x 3-4 sets
G2. Band Front and Lateral Raises x 10 x 3-4 sets

Friday 12/30
A. HSC x 3 @45-95-135-135-135-135-135
B. 20 Breathing Squats @ (225-255-285) x 3, 315 x 18
C. 20 BB Pull-overs @ 80# 
D. 15 DL @ 330#
E. 20 BB Pull-overs @ 85
F1. Push-ups
F2. Toes to Bar
F3. Supine Chin-ups
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