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The Biflexible Lifter


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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

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Awesome fight at the lockout! You new you had that before you pressed

Friday 02/20/15 Strict Overhead Press 45 x 5 55 x 5 65 x 3 75 x 1 85 x 6 (Rep PR) Seated Behind the Neck Barbell Press 30 x 5 45 x 5 50 x 5 55 x 5 60 x 5 Lateral Raises 20 x 5 x 2 15 x

Good job on those drags, climbing shoes would have made the set much easier!

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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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!! :)

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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

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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 by TmCox
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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

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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


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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) :sorcerer:

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

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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

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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

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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


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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

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