Friday, February 23

LOWER A

189.0

3x{
6 push press @ [115,135,135]
6 hammer ups @[20,15,15]
}

3x{
8 split squat cable row @[50,57.5,57.5]
8 DB cali press @60
}

CORE A

3x{
40yd med ball carry @15
40yd DB carry @70
8 prone bent leg lift
}

Thursday, February 21

PHASE FOUR!!!

LOWER A

2x4 rotational scoop toss @20

snatches... a bunch of x1s and x3s 

max = 3x105

box jumps

2x5 @3 plates

3x{

8 backward DB lunges @120

7 RDL @ [225,245,275]

}

CATCH-UP .... FEBRUARY

didn't mean to do that again... but I made it all the way through. honest.

Final tallies:

UPPER A
3 hammer ups @45
[6,4] single arm DB benches @55
7 seated cable rows @72.5
10 cuban to press @12

UPPER B
3 bench presses @135 [2@155]
7 DB row @75
8 pullovers @75
10 W raise @12

LOWER A
6 skater bounds
5 tuck jumps
3 squats @ 275
8 DB SLDL @140
8 lying hip flexion @42.5
15s low squat taps

LOWER B
5 frog jumps
8 bounding leaps
3 DLs @335 (1 @355)
8 walking DB lunges @130
8 swiss ball hip extension

CORE A 3x...
8 DB raised swiss situps @80
7 SL bosu bridges
24 bosu plank up downs

CORE B 3x..
10 dead bug legs
40 yard plank walk
10 side plank hip leg ups

Saturday, February 2

jog to ratner

189.2


UPPER A

hammer chinups (w/ dumbbell)
5xbw
3x30
5x25
3x25
5x20

3x{
[5,7,7] single arm DB press @[50,50,55] - note: lopsided! 3 on right arm in last set
[6,8,8] one arm cable row @[70,55,55]
}

3x 10 cuban to press @10

Friday, February 1

jog to ratner

LOWER B

2x{

5 frog jumps

6 power skips

deadlifts

5@225

3@265

5@245

3@265

5@245

3x{

10 DB walking lunges @120

10 swiss ball hip extension

}

Thursday, January 31

jog to crown

UPPER B

bench
5@135
3@155
5@145
3@145
5@135

3x{
8 one arm DB row @65
10 pullover @[55,55,60]
}

3x 8 W raise @12.5

CORE B

3x{
10 dead bug legs
40y plank walks
8 side plank hip abduction

Wednesday, January 30

jog to Ratner

LOWER A

2x{
6 lateral bound and stick
5 tuck jumps
}

squats
5 @185
3@185
5@205
3@225
5@205

3x{
8 DB SLDL @120
8 lying hip flexion @35

3x12s low squat jumps