Sunday, December 4th, 2016 Training

Strength

Sumo Deadlift, build to a heavy set of 10 reps 

- Suggested Rep Scheme 10,9,8,7,6,5,4,3s

Muscle Builders

A1) Banded Leg Curls, 3 sets of 12-15 reps @ 41x3, rest 1 minute (Squeeze hard at Curl!)

A2) Seated DB Curls, 3 sets of 10 reps @ 31x1, rest 1 minute (3 Drop Sets) 

A3) DB Reverse Curls, 3 sets of 20 reps @ 21x1, rest 1 minute (Use weight where 10 would be a struggle) 

"Sunday 10.23.2016"

Strength

Pause Block Bench Press, build to a heavy set of 3 reps 

- Suggested Rep Scheme 10,9,8,7,6,5,4,3s

Muscle Builders

A) Bench Press, 3 sets of 6-10 reps @ 3010, rest 1 minute 

B1) Banded Flies, 2 sets of 10 reps @ 31x1, rest 1 minute 

B2) Banded Over Head Triceps Extensions, 2 sets to failure, squeeze 2 seconds @ top, rest 1 minute

B3) California Press, 2 sets of 10-12 reps @ 3010, rest 1 minute

Sunday, September 25th , 2016 Training

Strength 

Regular Stance Squat with a 3 second pause @ bottom, build to a heavy set of 3 reps 

- Suggested Rep Scheme 10,9,8,7,6,5,4,3s

Muscle Builders

A) Wide Stance Back Squat, 3 sets of 10 reps @ 41x1, rest 90 seconds 

B1) Tall Wallking Lunges, 3 sets of 10 reps, 1 minute 

B2) Dumbbell Stiff Legged Good Mornings, 3 sets of 8-10 @ 32x0, rest 1 minute

Sunday, September 11th, 2016

Strength

 Deadlift, build to a heavy set of 2 reps, not touch and go

Rep Scheme 10,9,8,7,6,5,4,3,2s

Muscle Builders

A1) Negative Pull Ups, 2 sets of 5-6 reps @ 30x1, no rest 

A2) Barbell Reverse Curls, 2 sets of 8-10 reps @ 40x1, no rest 

A3) Band Pulls, 2 sets of 30 reps, no rest

A4) Plate Holds, 2 sets of total 1 minute, rest 2-3 minutes 

Sunday, August 14th, 2016 Training

Strength

Pause Bench Press, build to a heavy set of 3 reps

Rep Scheme 10,9,8,7,6,5,4,3s

Muscle Builders

A1) Dumbbell Banded Bench Press, 3 sets of 10 reps @ 0041, no rest 

A2) Triceps Extensions, 2 sets of 10 reps @ 0041, no rest 

A3) DB Flies, 2 sets of 10 reps @ 0041, rest 2 minutes

Sunday, July 31st, 2016 Training

Strength

Wide Stance Back Squat to a Box, build to a heavy set of 3 reps 

Rep Scheme 10,9,8,7,6,5,4,3,3s

Front Squats with 50% of above weight, max reps with a 2 second pause @ bottom

Muscle Builders

A1) Single Leg Squats, 2 sets of 10 reps @0041 tempo, rest 1 minute 

A2) Lunge Jumps, 2 sets of 30 reps each leg, rest 2 minutes 

Sunday, June 12th, 2016 Training

Strength

Banded Deadlift, build to a heavy set of 1 rep

Rep Scheme 10,9,8,7,6,5,4,3,2,1s

Muscle Builders

A1) Banded Leg Curls, 2 set of 50 reps 

A2) Partner Pulls, 2 sets of 12 reps, no rest

A3) Banded Curls, 2 sets of 50 reps, rest 30 seconds 

A4) Dumbbell Farmers Walks (Heavy) 2 sets, rest 2 minutes