Day # 67 6/6/2014
Jump Rope x 50
SS w/ Bird Dogs, Side Planks, McGill Sit-Up, Hip Stretch,
Elbows Up, Hurdles, Band Pulldown
Power Clean - 135x5, 155x5, 175x5
Squat - 5x5 @ 285
Deadlift - 10x1 @ 280
Reverse Hyper - 2x8
Interval Run - 20 second run, 45 second rest x 12
Day #68 6/7/14
6x50 Jog
3x20 Each: Backward Run, Shuffle Rt, Shuffle Lt, A Skip, Heel Kick
8 Full Stairs
30 Minute Walk
Stretch
Day #69 6/8/14
Volume
120x4
110x2
100x2
90x2
Stretch
Day # 70 6/9/2014
YTW
A1 Bench- 5x5 @ 235
A2a Barbell Row- 2x8 @ 215, 2x6 @ 225
A2b Band Pull-Apart- 4x15
B1 Military Press- 95,115,135,155,175 by 5
B2 Horizontal Pulldown- 5x10 @ 100
C1 Fat Bar Curl- 3xAMAP
C2 Band Pushdown- 3xAMAP
Prowler - 10 @ 90 pounds
Stretch
Day # 73 6/12/2014
3x50 Jog
3x20: Backward Run, Shuffle Rt, Shuffle Lt, A Skip, Heel Kick
Bird Dogs, Hip Mobility, Hip Stretches
Speed - 1x10, 1x20, 1x30, 1x40, 1x50, 4x60, 1x60 @ 75%, 1x60 @ 50%
Power Clean - 135x4, 160x4, 185x4, 210x4
Box Safety Squat - 135x3, 185x3, 225x3, 255x3, 285x3, 315x3, 345x3
Safety Squat GM’s - 2x8 @ 85, 2x6 @ 95
Leg Curl - 4x10,10,10,10 @ 140
Stretch
Day # 74 6/13/2014
YTW and Band Pulldown
A1 Close Grip Incline
235x7, 255x5, 275x3
255x7, 275x5, 295x3
275x7, 295x5, 315x3
A2 Face Pull 5x10 @ 120
B1 1 Arm DB Shoulder Press
2x6 @ 85, 2x4 @ 90
B2 DB Lat Row
2x8 @ 85, 2x6 @ 90
C Suspended Push-Up - 3xRP
D Lat Pulldown - 3xRP
E Band Pushdown - 100 Reps
F 1 Arm Curl - 3xRP
Day # 75 6/14/2014
2x100 Yards
Hip Stretches and Activation
Intervals - 20 second run, 45 second rest x 12 (~85 yards/rep)
Toe Raises and Stretch
Day # 76 6/15/2014
Jump Rope - 12 rounds (20 on, 45 off)
Ladder - 8 Minutes
Stretch
Day # 77 6/16/2014
Bird Dogs, Side Planks, Hip Stretch, Elbows Up, Hurdles, Band Pulldown
Power Clean - 155x3, 175x3, 195x3, 215x3, 225x3
Squat - 5x5 @ 285
Deadlift - 10x1 @ 290
Reverse Hyper - 2x6
Volume Run - 120x4, 110x4, 100x2, 90x2
Stretch / Toe Raises
Day #78 6/17/14
One Hour Walk
Stretch
Day # 79 6/18/2014
YTW
A1 Bench- 5x5 @ 235
A2 Band Pull-Apart- 4x15
B1 Military Press- 95x5, 115x5, 135x5, 155x5, 175x5, 195x5, 215x5
Drop Set - 195x5, 175x5, 155x5, 135x5
B2 Barbell Row- 5x5 @ 185
C1 Lat Pulldown - 100x10, 120x10, 140x10, 160x10, 180x10
C2 Pushdown - 100x10, 120x10, 140x10, 160x10, 180x10
Stretch
Day # 81 6/20/2014
Bird Dogs, Hip Mobility, Hip Stretches
Power Clean - 145x4, 170x4, 195x4, 220x4
Box Safety Squat - 135x3, 185x3, 225x3, 275x3, 315x3, 365x3
Singles - 385, 405, 425, 445
Intervals - 20 Second Run/45 Second Rest/90 Yards/12 Reps
Stretch
Day # 83 6/22/2014
YTW and Band Pulldown
A1 Close Grip Incline
245x7, 265x5, 285x3
265x7, 285x5, 305x3
285x7, 305x5, 325x3
A2 Face Pull 5x10 @ 130
B1 1 Arm DB Shoulder Press
2x6 @ 90, 2x4 @ 95
B2 DB Lat Row
2x8 @ 90, 2x6 @ 95
C Barbell Push-Up - 3xRP
D Lat Pulldown - 3xRP
E1 Band Pushdown - 3xRP
E2 Fat Bar Curl - 3xRP
Day # 84 6/23/2014
Activation / Mobility / Stretch
Volume Day - 120x4
Impressive Storm - decided to Squat and Deadlift while it passed
Squat - 5x5 @ 285
Deadlift - 10x1 @ 300
Volume Day - 110x4, 100x4, 90x2
Stretch
Day # 87 6/26/2014
Sprints
10, 20, 30, 40, 50, 60, 10, 20 30, 40, 50, 60
YTW and Band Pulldown
A1 Bench- 5x5 @ 235
A2 Rear Delt Raise - 5x10 @ 30
B1 Bench Singles - 255, 265, 275, 285, 295, 305, 315
B2 Barbell Row- 5x5 @ 195
C1 Military - 135x3, 155x3, 175x3, 195x3, 215x3, 235x3
Drop Set - 215x3, 195x3, 175x3, 155x3, 135x3
C2 Lat Pulldown - 110x10, 130x10, 150x10, 170x10, 190x10
D1 Lat Pulldown - 110x10, 130x10, 150x10, 170x10, 190x10
D2 Hammer Curl - 5x10 @ 30
Day # 88 6/27/2014
1/2 Mile Walk
Mobility, Activation, Stretch
8 Full Stairs (20 Sec Work / 45 Sec Rest)
4 minute rest
6 Half Stairs (10 Sec Work / 40 Sec Rest)
Stretch
Day # 90 6/29/2014
Warm-Up / Activation / Mobility
Intervals - 20 Second Run / 45 Second Rest / 95 Yards
*Only made first 8, missed last 4 by a few seconds - Need to redo 95 yards on next interval day - I am a turd.
4x60 yards @ tempo pace
Stretch
Day #91 6/30/2014
A Skips / Bird Dog / Pallof Press / Med Ball Plank / Hip Mobility / Activation / Elbows Up / Hurdles / Toe Raises / Reverse Hypers
Power Clean
Triples - 135, 155, 175, 195, 215, 225, 235, 245, 255
Front Squat
Triples - 135, 185, 225, 255, 285, 315
Singles - 325, 335, 345
SSB Good Mornings - 3x5 @ 95
Single Leg Curl - 2x8 @ 50
Sled Pushes - 12 Trips / 90 Pounds / 45 Second Rest / 4 Minute Break / 4 Trips
Day # 92 7/1/2014
YTW and Band Pulldown
A1 Close Grip Incline
265x3, 285x2, 305x1
285x3, 305x2, 325x1
305x3, 325x2, 345x1
A2 Face Pull 5x10 @ 120
B1 1 Arm DB Shoulder Press
2x6 @ 95, 2x4 @ 100
B2 DB Lat Row
2x8 @ 95, 2x6 @ 100
C Barbell Push-Up - 3xRP
D Lat Pulldown - 3xRP
E1 Band Pushdown - 3xRP
E2 Fat Bar Curl - 3xRP
Stretch
Day # 93 7/2/2014
Volume Day
120x4, 110x4, 100x4, 90x4