2.16.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Front Squat: 5x2 with 1-2 left in tank
2) Single Leg Deadlift (use KB): 3x10
OR 3x10 GHR
OR 3x10 Natural Hastring Curls
3) Weighted Pushups/chinups supersets: 3x10.   **
4) 5x:
10 Hanging Leg Raises
10 Lateral raise

**Weighted pushups: These can be done with a plate on your back, chains, a backpack, etc.  

Posted on February 12, 2018 .

2.14.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Military Press: 5x3 with 1-2 left in tank
2) Pause Squat: 3x5, keeping solid form throughout
3) 10x for time:
10 Suicide Sprints (25m length, 10x up and back)
10 KB Snatch each arm

Posted on February 12, 2018 .

2.12.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Squat Clean: 5x2 with 1-2 left in tank
2) Bench Press: 3x5+, alternate with 10 heavy DB rows per side
3) Front Squat: 3x10 with about 2 reps left in tank
4) 5x:
10 Hanging Leg Raises
10 Barbell Curls

Posted on February 12, 2018 .

2.9.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Squat: 5x2 with 1-2 left in tank
2) Romanian Deadlift: 3x10
3) Dips/Chins: 3x10, superset.  Use weight if you're able to go above 10 reps.  
4) 5x:
10 Hanging Leg Raises
10 Lateral raise

Posted on February 5, 2018 .

2.7.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Bench: 5x3 with 1-2 left in tank
2) Pause Squat: 3x5, keeping solid form throughout
3) 8x (4 Minutes Total)
20 Seconds KB Snatch
10 Seconds Rest

Posted on February 5, 2018 .

2.5.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Deadlift: 5x2 with 1-2 left in tank
2) Military Press: 3x5+ 
3) Back Squat: 3x10 with about 2 reps left in tank
4) 5x:
10 Hanging Leg Raises
10 Barbell Curls

Posted on February 5, 2018 .

2.1.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Front Squat: 5x2 with 1-2 left in tank
2) Single Leg Deadlift (use KB): 3x10
OR 3x10 GHR
OR 3x10 Natural Hastring Curls
3) Weighted Pushups/chinups supersets: 3x10.   **
4) 5x:
10 Hanging Leg Raises
10 Lateral raise

**Weighted pushups: These can be done with a plate on your back, chains, a backpack, etc.  

Posted on January 28, 2018 .

1.30.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Military Press: 5x3 with 1-2 left in tank
2) Pause Squat: 3x5, keeping solid form throughout
3) 10x for time:
10 Suicide Sprints (25m length, 10x up and back)
10 KB Snatch each arm

Posted on January 28, 2018 .

1.28.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Squat Clean: 5x2 with 1-2 left in tank
2) Bench Press: 3x5+, alternate with 10 heavy DB rows per side
3) Front Squat: 3x10 with about 2 reps left in tank
4) 5x:
10 Hanging Leg Raises
10 Barbell Curls

Posted on January 28, 2018 .

1.19.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Squat: 5x2 with 1-2 left in tank
2) Romanian Deadlift: 3x10
3) Dips/Chins: 3x10, superseded.  Use weight if you're able to go above 10 reps.  
4) 5x:
10 Hanging Leg Raises
10 Lateral raise

Posted on January 15, 2018 .

1.17.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Bench: 5x3 with 1-2 left in tank
2) Pause Squat: 3x5, keeping solid form throughout
3) 8x (4 Minutes Total)
20 Seconds KB Snatch
10 Seconds Rest

Posted on January 15, 2018 .

1.15.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Deadlift: 5x2 with 1-2 left in tank
2) Military Press: 3x5+ 
3) Back Squat: 3x10 with about 2 reps left in tank
4) 5x:
10 Hanging Leg Raises
10 Barbell Curls

Posted on January 15, 2018 .

1.12.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Front: 5x2 with 1-2 left in tank
2) Single Leg Deadlift (use KB): 3x10
3) Weighted Pushups/chinups supersets: 3x10.   **
4) 5x:
10 Hanging Leg Raises
10 Lateral raise

**Weighted pushups: These can be done with a plate on your back, chains, a backpack, etc.  

Posted on January 8, 2018 .

1.10.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Military Press: 5x3 with 1-2 left in tank
2) Pause Squat: 3x5, keeping solid form throughout
3) 10x for time:
10 Suicide Sprints (25m length, 10x up and back)
10 KB Snatch each arm
 

Posted on January 8, 2018 .

1.8.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Squat Clean: 5x2 with 1-2 left in tank
2) Bench Press: 3x5+, alternate with 10 heavy DB rows per side
3) Front Squat: 3x10 with about 2 reps left in tank
4) 5x:
10 Hanging Leg Raises
10 Barbell Curls

Posted on January 8, 2018 .

1.5.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Squat: 5x2 with 1-2 left in tank
2) Romanian Deadlift: 3x10
3) Dips/Chins: 3x10, superseded.  Use weight if you're able to go above 10 reps.  
4) 5x:
10 Hanging Leg Raises
10 Lateral raise

Posted on December 30, 2017 .

1.3.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Bench: 5x3 with 1-2 left in tank
2) Pause Squat: 3x5, keeping solid form throughout
3) 8x (4 Minutes Total)
20 Seconds KB Snatch
10 Seconds Rest

Posted on December 30, 2017 .

1.1.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Deadlift: 5x2 with 1-2 left in tank
2) Military Press: 3x5+ 
3) Back Squat: 3x10 with about 2 reps left in tank
4) 5x:
10 Hanging Leg Raises
10 Barbell Curls

Posted on December 30, 2017 .