TmCox Posted October 5, 2013 Author Share Posted October 5, 2013 Thursday 10/03/13 Shoulder Warmup Barbell Overhead Press 45x5 45x3x9 CIRCUIT Band Triceps Extension Purple x 10 x 3 Elbow Elevated Internal Rotation w/Band Blue x 10 x 3 Dumbbell External Rotation 5 x 10 x 3 Band Internal Rotation Blue x 10 x 3 Elbow Elevated Dumbbell External Rotation 5x10x3 Gripper Closes as many closes as possible in 30 seconds x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 13, 2013 Author Share Posted October 13, 2013 Monday 10/07/13 Shoulder Warmup Barbell Bench Press 45x5 55x3 60x3x8 CIRCUIT Chin-Ups BWx6x2 (Rep PR) BWx4 Dumbbell Chest Fly 15x10x3 Triceps Pushdown Purple x 10 x 3 Rear Delt Raise 15x10x3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 13, 2013 Author Share Posted October 13, 2013 Thursday 10/10/13 Hamstring Warmup Deep Squat 45x5 60x3 75x3 95x2 110x2x8 Yoke Hold 190 x 30 seconds 240 x 30 seconds 290 x 30 seconds (Weight PR) CIRCUIT Barbell Stationary Lunges 55 x 5 x 3 Reverse Hyper (strict, no swing) 20 x 10 x 3 Banded Sit-ups on GHR Blue x 10 x 2 Blue x 7 BWx3 Single Leg Calf Raise 15x25 25x15 25x12 Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 13, 2013 Author Share Posted October 13, 2013 Friday 10/11/13 Shoulder Warmup Barbell Overhead Press 45x5 55x3 60x3x8 CIRCUIT Banded Triceps Extension Purple x 10 x 3 Dumbbell Elbow Elevated External Rotation 5x10x3 Internal Rotation w/Band Blue x 10 x 3 Dumbbell External Rotation 5x10x3 Elbow Elevated Internal Rotation w/Band Blue x 10 x 3 Gripper Closes as many as possible in 30 seconds x3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 18, 2013 Author Share Posted October 18, 2013 Sunday 10/13/13 Hamstring Warmup Jump Rope 100 Normal/Hip Flexor Stretch x 3 Sandbag Carry 75 x 400ft 75 x 600ft Sled Drag 210 x 100ft 130 x 200ft Fertiflizer bag Overhead Carry 30lb x 200ft x 1 Axle Clean & Press 110 x 10 x 2 Axle Clean & Press + Axle Squat 40 x 10 x 2 30 Minute Walk Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 18, 2013 Author Share Posted October 18, 2013 Monday 10/14/13 Hamstring Warmup All Lifts Beltless Speed Deadlift 95 x 2 135 x 2 145 x 2 160 x 2 185x2x8 Scapular 18" Rack Pull (upper back stays contracted) 95x10x3 Farmers Hold 110 x 15 seconds Band Pull-Apart/Hold Superset Black x 10 x 3 Black x 10-30 seconds x 3 Swiss Bar Dead Row 70 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 18, 2013 Author Share Posted October 18, 2013 Wednesday 10/16/13 Shoulder Warmup Speed Bench Press 45x5 55x3 65x3 70x3x8 Chin ups BWx7 (Rep PR) BWx3x2 Tricep Push downs (cable machine) 20x10x3 Chest Fly 15x10x3 Rear Delt Raises 15x10x3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 21, 2013 Author Share Posted October 21, 2013 Friday 10/18/13 Hamstring Warmup Speed Squat 45x5 65x3 75x3 90x2 100x2x8 Yoke Holds 190 x 30 seconds 240 x 30 seconds 300 x 30 seconds (Weight PR) CIRCUIT Barbell Stationary Lunges 60x5x3 Reverse Hyper (Strict) 20x10x3 Banded Sit ups Blue x 10 x 3 One Leg Dumbbell Calf Raises 25x12x3 Dorsiflexion BWx10x3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 21, 2013 Author Share Posted October 21, 2013 Saturday 10/19/13 Jump Rope 100x3 Double Under Jump Rope 10x5 Super set Deadlift 100x10x3 Bench Press 45x10x3 Medley Sandbag Over bar + Load onto Prowler 75x3x2 Prowler Drag 210 x 60ft 210 x 40 ft Farmers Walk 90/hand x 60 ft x 2 Banded Triceps Extension Black x 100 Wide grip Pulldown 20x100 Band Pull Apart Black x 100 Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 21, 2013 Author Share Posted October 21, 2013 Monday 10/21/13 Hamstring Warmup Shoulder Warmup Axle Clean and Press -1 clean per set 20x3 40x3 50x3 55x3x8 (Weight PR, Volume PR) CIRCUIT Elbow Elevated Internal Rotation w/ Band Blue x 10 x 3 Dumbbell Elbow Elevated External Rotation 8x10x3 Dumbbell External Rotation 8x10x3 Internal Rotation w/ Band Blue x 10 x 3 Gripper Closes as many as possible in 30 seconds x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 25, 2013 Author Share Posted October 25, 2013 10/23/13 Hamstring Warmup Deadlift 95x3 120x2 155x2 170x2x8 Scapular 18" Rack Pull 95x10x3 Farmers Hold +Shrug Set 90/hand x 23 seconds (Rep/Time PR) 6 shrug reps Band Pullapart & Hold Black x 10 + 30 seconds Black x 20 x 2 Swiss Bar Dead Row 72.5x10x3 Swiss Bar Curl 27.5x10x3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 28, 2013 Author Share Posted October 28, 2013 Jump Rope 100 jumps x 3 100 alternating jumps x 3 50 single leg jumps/leg x 3 50 double under x 3 100 alternating jumps x 3 100 jumps x 3 Axle Dead Lift 110x5x5 Axle Clean and Press 40x5x5 Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 30, 2013 Author Share Posted October 30, 2013 Monday 10/28/13 Hamstring warmup Deep Squat 45x5 65x5 85x2 95x2x8 Yoke Holds 240 x 30 seconds 310 x fail x 2 Treadmill 15% incline at 3 mph for 10 minutes Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 31, 2013 Author Share Posted October 31, 2013 Yoke Holds240 x 30 seconds310 x fail x 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 31, 2013 Share Posted October 31, 2013 Don't worry, you will get another chance to get that pr! You have been working very hard, with a little rest you'll have no problem!! Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 4, 2013 Author Share Posted November 4, 2013 Wednesday 10/30/13 Shoulder Warmup Axle Clean and Press 20x5 40x3 50x3x8 Circuit Banded Triceps Pushdown Purple x 10 x 3 Elbow Elevated Internal Rotation w/ Band Blue x 10 x 3 Dumbbell Elbow Elevated External Rotation 8x10x3 Dumbbell External Rotation 8x10x3 Internal Rotation w/ Band Blue x 10 x 3 Gripper Closes as many as possible in 35 seconds x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 4, 2013 Author Share Posted November 4, 2013 (edited) Friday 11/01/13 Hamstring Warmup Deadlift 95x5 120x3 145x3 160x2x8 18" Scapular Rack Pull 100x10x3 Farmers Hold 90lbs per hand x 60 seconds 4 shrugs Band Pull Aparts Black x 10 (30 second hold on 10th rep) Black x 20 x2 Axle Dead Row 72.5x10x3 Axle Curl 27.5x10x3 Edited November 4, 2013 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 4, 2013 Author Share Posted November 4, 2013 Saturday 11/02/13 Jump Rope Series 100 jumps x 3 100 alternating jumps x 3 50 single leg jumps/leg x 3 50 double under x 3 100 alternating jumps x 3 100 jumps x 3 Overhead Dumbbell Floor Touch 10x6 each side 12x6 each side 15x6 each side Axle Clean and Press to Axle Squat 40x10x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 4, 2013 Share Posted November 4, 2013 Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 6, 2013 Author Share Posted November 6, 2013 Monday 11/04/13 Shoulder Warmup Bench Press 45x5 55x3 60x3x8 Band Assisted Pull ups BW-Purple x 15 x 2 BW-Purple x 10 Cable Machine Triceps Pushdown 30x10 40x10x2 Dumbbell Chest Flye 15x10x3 Dumbbell Rear Delt Raise 15x10x3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 7, 2013 Author Share Posted November 7, 2013 Wednesday 11/06/13 Hamstring Warmup Jump Rope 100 Jumps x 3 Deep Squat 45x5 60x3 75x3 85x2x8 Yoke Hold 190 x 30 seconds 240 x 30 seconds 310 x 13 seconds (Weight PR) Circuit Barbell Lunges 65 x 5 per leg x 3 Reverse Hyper 20x10x3 Banded Sit-Ups Blue x 10 x 3 Dumbbell Single Leg Calf Raises 25 x 10 reps per leg x 3 Dorsiflexion BW x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 8, 2013 Author Share Posted November 8, 2013 Thursday 11/07/13 Jump Rope 100x3 Arm Circles 20 both directions Arm Crossovers 20 Right on top, 20 Left on top Jump Squats BW x 20 x 3 Dumbbell Row+Dumbbell Clean and Press 15x10x3 Jump Rope 50 Alternating Feet x 3 Sandbag Carry (Treadmill 7.5% incline, 2.5 MPH) 25lbs x 200 meters 40lbs x 200 meters x 2 Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 9, 2013 Author Share Posted November 9, 2013 Friday 11/08/13 Shoulder Warmup Axle Clean and Press 20x5 40x3 45x3x8 Circuit Banded Triceps Pushdown Purple x 10 x 3 Elbow Elevated Internal Rotation w/ Band Blue x 10 x 3 Dumbbell Elbow Elevated External Rotation 8x10x2 10x10x1 Dumbbell External Rotation 8x10x2 10x10x1 Internal Rotation w/ Band Blue x 10 x 3 Gripper Closes as many as possible in 35 seconds x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 9, 2013 Author Share Posted November 9, 2013 Saturday 11/09/13 Jump Rope: 100x3 Alternating 100x3 Right foot+left foot 50x3 Double Under 50x3 Alternating 100x3 100x3 Swiss Bar Clean+Hold 52.5x1+30 second hold Push up+ Axle Front Squat BWx10x3+60x10x3 Treadmill: Sandbag Carry 40 lbs at 7.5% incline at 2.5 MPH for 200 meters x 2 Dumbbell Farmer Walk 20 lbs each hand 7.5% incline at 2.5 MPH for 200 meters Backwards at 10% incline at 2.0 MPH for 100 steps each foot Sideways at 10% incline at 2.0 MPH for 50 steps each direction Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 15, 2013 Author Share Posted November 15, 2013 Monday 11/11/13 Hamstring warmup Incline walking between all sets, less than 30 seconds rest for any set. Speed Deadlift 95x5 115x3 145x2x8 Dimel Deadlift 100x10x3 Shrugs w/Farmers Handles (weight per hand) 90x12, 15 second hold after Band Pullapart Blue x 20 x 3 Swiss Bar Dead Row 77.5x10x3 Swiss Bar Curl 27.5x10x3 Quote Link to comment Share on other sites More sharing options...
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