Week July 18th

Monday:

A. 5x5 Bench Press 150 Pounds

B. Conditioning:
5 Rounds
1 Min Plank
20 Hand Release Push ups

Tuesday:
Swim:
4x 100m
Rest 2 mins between sets
4x50m
Rest 90 secs between sets
4x25m
rest 1 min between sets

Wednesday:
Track Running Work:
3 Rounds:
Run 200
Rest time it took to run 200
Run 400
Rest time it took to run
Run 600
Rest time it took to run

Thursday:
YOGA (FUCKING GO)

Friday:

A. Bench Press 5x5 155 Pounds

Conditioning:
20 mins. As Many Rounds As Possible (AMRAP)
25 Push Ups
250m Row

Saturday: Morning Session with ME 

Week June 27

Monday:

A. Squat - 5x5 (215lbs all sets)
Rest 3-5 Mins between sets

B. 5 Sets of Max Strict Pull Ups
2 Min Rest

C. Running Machine 6 x 100yrds all out!!!!
Rest 4 Mins in between runs


Tuesday:

A. Bench - 5x5 (165lbs)
Rest 3-5 Mins between sets

B. Row
6 x 500m (85% effort)


Wednesday:

A. Deadlift 5x5 (275lbs)
Rest 3-5 Mins

B1. One Legged Step ups 10x(125lbs)
Rest 1 Min
B2. Strict Press 5x(75lbs)
Rest 1 Min


Thursday:

YOGA!!!! DO IT!!! 6am or and evening class, look up times at work if you know you are going to be getting out late.


Friday:

A. Squat - 5x5 (220lbs only if you hit 215 for all the sets on Monday)
3-5 mins rest between sets

B. Run  (you can do this anywhere with a timer or a treadmill at work or at my apartment complex)
3 SETS -
1 min run as far as possible
rest 60 seconds
2 mins run as far as possible
rest 90 seconds
3 mins as far as possible
Rest 2 mins



Saturday:

A. Bench - 5x5 (170lbs only if you hit all 5 sets on Tuesday)

B. Pull Up - 5 x Max Reps
2 Min Rest between sets

C. Jump Rope 5 x 3 Mins
Rest 90 Seconds between sets

Week 25 June

Saturday:

5x5 Deadlift (Find a weight you can do all 5 sets)

5 Sets
10 Step Ups (5 on each leg) 120#
Rest 1 min
10 Strict Press (75-95#)
Rest 1 Min

Conditioning:
5 Min Assault Bike Warm Up

15 Rounds
30 Seconds 85% Effort
30 Seconds 50% effort

5 Min Cool Down



Sunday:
YOGA