Phase 2, week 1, Friday
A. 5x5 broad jumps
*need to work on being more explosive here.
B. 5x5 deadlift w/ 1.5" elevation 225, 245, 255, 260, 260
*felt pretty good. Had to reset between a few reps with 260.
C. 3x6/side DB reverse lunges 60, 65, 70
D. 3x10/side pallof press w/ band
Conditioning
6 rounds, :60 rest
35m backwards sled drag 190lbs
35m prowler push 25lbs
2:00 rest
6x35m prowler push, :60 rest, 45lbs, 45lbs, 55lbs, 65lbs, 75lbs, 85lbs
Phase 2, week 1, Saturday
Woodway force resisted sprints
12x100m :90 interval
20min jog
PM
A. 10x3 speed bench press :60 interval 135x10
B1. 4x5 close grip bench press 135, 145, 155, 160
B2. 4x5 head supported neutral grip DB rows 50, 50, 60, 55
*no chest supported row apparatus at this gym.
C1. 3x10 inverted row 10, 10, 12.5
C2. 3x15 scapular push-up
Finisher
12x:20 on / :20 off battle ropes
4 rounds, :30 rest
15m prowler hand over hand rope pull 90lbs
15m prowler push 90lbs
Phase 2, Week 2, Monday
A. [5x1]x5 front squat :10 rest 190, 195, 195, 200, 205
*stoked about this. felt great under the bar today.
B. 3x6/side DB box step-ups 55, 55, 60
*felt more under control on this today. focused on mind/muscle connection with hamstrings and glutes.
C1. 2x10 ab wheel
C2. 2x8 natural GHR
D. 2x10/side single leg squat to box
*held onto a box for a little assistance to control the descent, then exploded up off the box. First set used 12" two 45lb plates, second set used 12" 45lb and 25lb plate.
Conditioning, 1:00 rest for all sets
5x25m prowler push 140
4x25m prowler push 90
3x25m prowler push 45
video of 205lb front squat set
Phase 2, week 2, Tuesday
Woodway force treadmill resisted sprints
20x100m :90 interval 20 load
2:00 rest
10x50m :60 interval 45 load
4x60m trap-bar farmers carry, :60 rest. 225, 245, 265, 265
Phase 2, week 2, Wednesday
A1. [5x1]x5 incline bench press 155, 150x4
A2. [5x2]x5 weighted medium grip pull-up 12.5, 15x4
B1. 3x6 DB bench press 70, 70, 75
*last 3 reps with 75 were spotted.
B2. 3x6 head supported DB rows 55, 55, 60
C1. 3x12 side lying external rotation 10x3
C2. Zottman curls 30, 30
D. 4x60m trap-bar farmers carry 255, 265, 265, 270
*about 2:00 between sets
Conditioning
10x30m prowler push, 45lbs :30 rest
Phase 2, week 2, Thursday
Intervals
2x800m 5:00 interval 2:30, 2:30
2:00 rest
4x400m 3:00 interval 1:07x4
2:00 rest
4x100m 1:00 rest woodway force resisted treadmill 30 load
Phase 2, week 2, Friday
A. 5x5 broad jumps
B. 6x5 deadlifts, bar elevated 1.5", 245, 255, 260x2, 265, 260
*felt okay on these today. 260 came up stronger than last week. 265 was really slow, so dropped back down for the last set.
C. 5x6/side DB reverse lunges 70x2, 75x3
*used straps on the last two sets.
D. 3x10 pallof press
E. 12x25m sled push, 4x90lbs, 4x125lbs, 4x90lbs
*1:00 rest between each
Added in 2 extra sets for deads and lunges today, because due to some job training I won’t be able to train Monday-Wednesday. Want to get in work when I can.
265x5 deadlift from today
Phase 2, week 2, Saturday
A. 8x3 speed bench press :45 interval 115x8, 2x3 heavy, 185 (turned into 3 singles) 175
B1. 5x5 close grip bench press 150, 150, 155x3
B2. 5x5 Head supported DB rows 60x5
C1. 4x10 inverted rows 10, 12.5, 15x2
C2. 3x15 scapular push-ups
D. 4x60m KB farmers walk 2x100lbs x 4
E. 15x30m sled push 45lbs :30 rest