8-5-15
S,W,NT,ED,A
Stationary Bike, 45 min,Level 9,10, Hr 140-150, RPM 105, Cal: 475
Stretch, Mobility, Soft Tissue, Prehab
Incline Press 2x5 185 lbs
alt
Pull Up 2x5 30 lbs
Trap Bar Dead Lift 2x5 225 lbs
alt
Barbell Curl 2x5 70 lbs
Ab Wheel 2x5
Volume:5100
8-6-15
S,NW,SP,AL,MJ,BE,E,EB
Stationary Bike, 45 min, Level 9, HR 140-150, RPm 105, Cal:473
Prehab, Mobility, Soft Tissue, Stretch
Incline Press 2x5 185 lbs
alt
Barbell Curl 2x5 50 lbs
Pullup 2x5 30 lbs
alt
Trap Bar Dead Lift 2x5 245 lbs
Ab Wheel 2x5
Volume:5100
8-7-15
S,NT,W,X
Stationary Bike, 45 min, Level 9,10, HR 140-150, RPM 105, Cal: 478
Prehab, Soft Tissue, Mobility, Stretch
Tri Set: 2x5
Incline Press 185 lbs
Barbell Curl 70 lbs
Pullup 30 lbs
Trap Bar Deadlift 2x5 225 lbs
Alt
Ab Wheel 2x5
Volume:5100
8-8-15
S,TP,W,NI,BE
Stationary Bike, 45 min, Level 6, RPM 110, HR 140-150, Cal: 428
Stretch, Mobility, Prehab, Soft Tissue
Incline Press 2x5 185 lbs
alt
Barbell Curl 2x5 80 lbs
Trap Bar Dead Lift 2x5 225 lbs
alt
Pullup 2x5 30 lbs
Ab Wheel 2x5
Volume:5200
Week Volume:35850
Week Cal:2856
8-9-15
S,W,BE,MJ,AL
Stationary Bike, 45 min, Level 7,8, RPM 110, HR 140-150, Cal: 452
Mobility, Prehab, Soft Tissue, Stretch
Trap Bar Dead Lift 2x5 225 lbs
alt
Pullup 1x5 20 lbs
Incline Press 2x5 165 lbs
alt
Barbell Curl 2x5 60 lbs
Ab Wheel 2x5
Pullup 1x5 20 lbs
Volume:4700
8-10-15
S,NW,SP,NI,BE,AL,MJ,EB,F
Stationary Bike, 45 min, Level 8, HR 140-150, RPM 110, Cal:458
Stretch, Mobility, Prehab, Soft Tissue
Incline Press 2x5 185 lbs
Pull Up 2x5 30 lbs
Trap Bar Dead Lift 2x5 185 lbs
Barbell Curl 2x5 60 lbs
Ab Wheel 2x5
Volume:4600
8-11-15
S,TP,NI,NT,W
Stationary Bike, 45 min, Level 8,9, HR 140-150, RPM 110, Cal: 475
Stretch, Mobility, Prehab, Soft Tissue
Incline Press 2x5 185 lbs
alt
Pull Up 2x5
Trap Bar Dead Lift 2x5 205 lbs
alt
Barbell Curl 2x5 60 lbs
Ab Wheel 2x5
Volume:4500
8-12-15
S,W,NT,NI,BE,X
Stationary Bike, 45 min, RPM 110, HR 140-150, Level 8,9, Cal:480
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Dead Lift 2x5 205 lbs
alt
Barbell Curl 2x5 70 lbs
Incline Press 2x5 185 lbs
alt
Pull Up 1x5 30 lbs
Ab wheel 2x5
Pullup 1x5
Pullup 1x5 30 lbs
Volume:4900
8-13-15
S,NW,SP,E,BE,MJ,AL
Stationary Bike, 45 min, Level 8,7,9, RPM 110, HR 140-150, Cal: 468
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Dead Lift 2x5 235 lbs
Incline Press 2x5 185 lbs
Pull Up 2x5 30 lbs
Barbell Curl 2x5 75 lbs
Ab Wheel 2x5
Volume:5250
8-14-15
S,W,BS,GI
Stationary Bike, 45 min Level 8,7, RPM 110, HR 140-150 Cal:448
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Dead Lift 2x5 205 lbs
Pullup 2x5 25 lbs
Barbell Curl 2x5 60 lbs
Incline Press 2x5 185 lbs
Ab Wheel 2x5
Volume:4750
8-15-15
S,W,TP,AL,X
Stationary Bike, 45 min, Level 4,5, HR 120-130, RPM 110 Cal:355
mobility, prehab, soft tissue, stretch
Incline Press 4,5 x 185 lbs
Pull Up 2x5
Barbell Curl 2x5 60 lbs
Ab Wheel 2x5
Deadlift 2x5 205 lbs
Volume: 4315
Max Pushups after final tempo run: 37
8-16-15
S,W,BE,BP
Stationary Bike, 45min, level 8, hr 140-150, rpm 110, cal: 467
Stretch,mobility,prehab, soft tissue
Incline Press 2x5 185lbs
Alt
Barbell Curl 2x5 60 lbs
Pull-up 2x5 30 lbs
Trap Bar Deadlift 2x5 205 lbs
Ab wheel 2x5
Vol: 4800
Week Volume: 33115
Week Cal: 3151
8-17-15
S,W,SP,AL,GI
Stationary Bike, 45 min, Level 8,7, RPM 105, HR 140-150, Cal:462
Stretch, Mobility, Prehab, Soft Tissue
Incline Press 5,4,3 x 185 lbs
Barbell Curl 2x5 60 lbs
Deadlift 2x5 205 lbs
Pullup 2x5 (SN)
Ab Wheel 2x5
Volume:4870
8-18-15
S,W,NI,NT,AL
Stationary Bike, 45 min, Level 7, HR 140-150, RPM 110, Cal: 435
Prehab, Soft Tissue, Mobility, Stretch
Trap Bar Deadlift 2x5 205 lbs
alt
Barbell Curl 2x5 60 lbs
Incline Press 2x5 185 lbs
alt
Pullup 2x5 30 lbs
Ab Wheel 2x5
Volume: 4800
Tempo Runs: 2x8x100yards, walk back recovery w/ 10 pushups between runs
8-19-15
RN,S,W,NT,NI,WS,BE,AL
Stationary Bike, 45 min, Level 8, HR 140-150, RPM 110, Cal: 462
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Dead Lift 2x5 205 lbs
alt
Barbell Curl 2x5 70 lbs
Incline Press 5,4,3 185 lbs
alt
Pullup 2x5 25 lbs
Ab Wheel 2x5
Volume:5220
8-20-15
C,W,NI,NT,AL,BN
Stationary Bike, 45 min, Level 6,7, HR 140-150, RPM 110, Cal: 420
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Deadlift 2x5 205 lbs
alt
Barbell Curl 2x5 60 lbs
Incline Press 2x5 185 lbs
alt
Pullup 2x5 30 lbs
Ab Wheel 2x5
Volume:4800
Plyos, Accels and Tumbling
8-21-15
S,W,BS,BE,AL
Stationary Bike, 45 min, Level 7, HR 140-150, RPM 110, Cal:442
Trap Bar Dead Lift 2x5 205 lbs
alt
Barbell Curl 2x5 70 lbs
Pullup 2x5 30 lbs
alt
Ab Wheel 2x5
Incline Press 5,4,3x185 lbs
Stretch, Mobility, Prehab, Soft Tissue
Volume:5270
Tempo Runs: 6x200 yards, 100 yd walk recovery, 25 pushups after each run
8-22-15
S,NW,BS,AL,BE
Stationary Bike, 45 min, Level 5, HR 120-130, RPM 110, Cal:362
Stretch, Mobility, Soft Tissue, Prehab
Trap Bar Deadlift 2x5 275 Lbs
alt
Barbell Curl 2x5 70 lbs
Incline Press 2x5 185 lbs
alt
Pullup 2x5 35 lbs
Ab Wheel 2x5
Volume:5650
Tempo Runs 10x100 yards walk back recovery
Repeat jumps x10
8-23-15
S,W,AL
Stationary Bike, 45 min, Level 8, HR 140-150, RPM 110, Cal: 461
Prehab, Mobility, Soft Tissue, Stretch
Trap Bar Deadlift 2x5 215 lbs
alt
Barbell Curl 2x5 60 lbs
Incline Press 2x5 175 lbs
Pullup 2x5 35 lbs
Ab Wheel 2x5
Volume:4850
Week Cal:3044
Weel Vol:35460
8-24-15
S,W,NI,BS,BE
Stationary Bike, 45 min, Level 9,8, HR 140-150, RPM 110, Cal: 493
Stretch, Mobility, Prehab, Soft Tissue
Incline Press 2x5 185 lbs
alt
Pullup 2x5 30 lbs
Deadlift 2x5 215
alt
Barbell Curl 2x5 60 lbs
Ab Wheel 2x5
Volume:4900