Thursday 2/28/13

Jump Rope
Curls
Plyo Jumps
Plyo Pushups
Upright Rows
Skull Crushers
Dips
Flies
Treadmill

Wednesday 2/27/13

Bench Press
135 x 8
225 x 5
275 x 3
295 x 3
315 x 3
Close Grip BP
295 x 3
275 x 5
225 x 10
Treadmill

Tuesday 2/26/13

Jump Rope
Curls
Pullups
Shrugs
Treadmill

Monday 2/25/13

Deadlift

155 x 5

245 x 5

335 x 3

425 x 1

475 x 5

Treadmill

Friday 2/22/13

Log Clean & Press
clean once
90 x 8
156 x 5
200 x 1
220 x 1
244 x 1
259 x 1 *5 lb PR
Bench Lockouts
365 x 2
405 x miss
405 x miss
Treadmill

Thursday 2/21/13

Jump Rope
 KettleBell Swings
 Pull-ups
Complex Series
Six reps of each for two sets, 65#
-Upright Row
-Hang Clean
-Squat & Press
-Good Morning
-RDL
-Bent Over Row
-Curls
This will henceforth be known as "The Seven Plagues of the Apocalypse"
Treadmill
 

Wednesday 2/20/13

Squat
135 x 5
225 x 5
315 x 3
405 x 3
435 x 3
455 x 3
275 x 2 x 4 speed

Tuesday 2/19/13

Jump Rope
Curls
Plyo Jumps
Plyo Pushups
Upright Rows
Skull Crushers
Dips
Flies
Treadmill

Monday 2/18/13

Bench Press
135 x 8
225 x 5
255 x 5
275 x 5
295 x 5
225 x 5 x 5 short rest
Treadmill

Thursday 2/14/13

Jump Rope

Curls

Plyo Pushups

3-way Shoulder

Skull Crushers

Treadmill

Wednesday 2/13/13

Log Clean & Press
clean once
90 x 8
90 x 5
156 x 3
200 x 1
200 x 3
200 x 3
Close Grip BP
225 x 5
245 x 5
275 x 3 
275 x 3
275 x 3

Tuesday 2/12/13

Jump Rope
Pullups
Complex Series
Six reps of each with 65#, Two sets
-Upright Row
-Hang Clean
-Squat & Press
-Good Morning
-RDL
-Bent Over Row
-Curls
Treadmill
 

Monday 2/11/13

Squat

135 x 5

225 x 5

315 x 5

365 x 5

385 x 5

Treadmill

Friday 2/8/13

Bench Press

135 x 8

225 x 5

275 x 2

315 x 1

335 x 1

355 x miss

Lockouts

365 x 2

365 x 2

Thursday 2/7/13

Jump Rope

Pullups

Shrugs

Calf Raises

Hypers

Treadmill

Wednesday 2/6/13

Deadlift

155 x 5

245 x 3

335 x 3

425 x 3

515 x 3

555 x 3

Speed Squat

275 x 2 x 3

Treadmill

Tuesday 2/5/13

Jump Rope
Biceps
Plyometrics
Shoulders
Triceps
Treadmill

Monday 2/4/13

Log Clean & Press
clean once
90 x 8
156 x 3
200 x 5
200 x 5
Close Grip BP
225 x 10
Treadmill
20 minutes

Friday 2/1/13

Squat
135 x 5
225 x 5
315 x 3
405 x 5
Axle Yoke Carries