Week of August 31,2015

Day 1:

A:A:
1rm Concentric Goodmorning
B:
20 Rep Back Squat at Body Weight x 2
Assistance( same as last week):
-4 x 8/8 Depth Weighted lunges
-3 x 50 Banded Hamstring curls
-3 x 15 Heavy Reverse Hypers

Day 2:

A:
1RM Pin bench press
B:
Then ManPon for 80% for max reps
Assistance:
-3 x Max rep:
weighted pullups(45/25) into strict pullups into kipping pullups( do not come off bar
- 3 x Max weighted dips( 75)
- 3 x 20 Heavy hammer curls - Increase weight

Day 3:

A:
8 x 2 DE back Squat 65% (use double chains)
SS:
2 DE Deadlift 75%
Assistance:
-7 x 100m Sprints
rest 1 min
-.75 mile sled drag - increase weight
- 3 x Max heavy band abs

Day 4:

A:
12x3 Bench press 50% ( Hang Kettle bell from heavy band on side of barbell- include this weight to the total percentage )
SS:
5/5 Heavy DB row - increase weight from last week
Assistance:
-4x 15 JM press 135/85
-4 x 20 Heavy banded lat pulldowns
-4 x 15 Tate Press- increase weight
SS:
4 x 1min max reps DB curls 

AOD

Week of August 24, 2015

Day 1:

A:
1RM Future method Back squat
B:
20 Reps at 50%(no future) - Try and go for fewest unbroken reps

Assistance:
-4 x 8/8 Depth Weighted lunges(6-8 inch) 205/115
-3 x 50 Banded Hamstring curls
-3 x 15 Heavy Reverse Hypers

Day 2:

A:
1 RM future method bench press:
B:
85% for max reps
Assistance:
-3 x Max rep:
weighted pullups(45/25) into strict pullups into kipping pullups( do not come off bar)
- 3 x Max weighted dips( 75/45)
- 3 x 20 Heavy hammer curls

Day 3:

A:
8 x 2 DE Back Squat 65%
SS:
2 DE Deadlift 65%
Assistance:
-10 x 50m Sprints
rest 1 min between sprints
-1 mile sled drag - 135#/80#
- 3 x MAx heavy band abs

Day 4:

A:
9x3 Bench press 50% ( Hang Kettlebell [35/26#] from band on side of barbell- include this weight to the total percentage )
SS:
5/5 Heavy DB row
Assistance:
-4x 15 JM press 135/85
-4 x 20 Heavy banded lat pulldowns
-4 x 15 Tate Press
SS:
4 x 1min max reps DB curls

AOD

Week of August 10, 2015

This week is tough so do what you can do and rest as needed. Next week is de-load week so train accordingly.


Day 1:

A:
1RM Deadlift using chains and bands
B:
Max Reps @ 90%
Assistance:
- 4 x 15 Dimmel Deadlifts- Add weight
Super Set
4 x 5 Depth Box Jumps - add height
- 5 min 40m prowler sprints - add lots of weight
- 3 x 15 Weighted GHD Situps and 15 GHD Back Ext.

Day 2:

A:
2 Rep max bench
Then 1 RM using slingshot
B:
80% of 1RM using slingshot for max reps
Assistance:
- 3 x 25 DB row 80/45
- 3 x 1 min max alt KB seesaw press - use heavier weight
super set
- 1 min max chin ups
(rest 1 min)
- 3 x 20 Hammer curls -use heavier weight

Day 3:

A:
7 x :20 Max Back Squats using 60%
Rest :80
(Score total  reps) use your max from 8-10 weeks ago

B:
6 x 8 Weighted lunges ( 225/135)
Assistance:
- 4 x 15 Hang Power Clean ( at knee) - 135/95
super set
- 4 x :30 jump lunge
Rest 1 min

- 5 min HEAVY SuitCase carry - Every 25m - 5 Box Jumps

Day 4:

A:
Floor Press 15x3x 75%
Assistance:
In as fewest set: 15 Weighted Muscle ups (25/12)
-REST-
Test: Max Unbroken Pullups
Test: 75 Hand Realease pushups For time

AOD

Week of August 3, 2015

* Go to the track and do 400m repeats x As many as you feel fit
* Have 2 weightlifting days included in your 4 strength days
* Spend 1 hour 3 x this week on yoga/stretching/recovery

Day 1:
A:
1RM Saftey Squat Bar GoodMorning
B:
2 x 1min x 80% Safety bar back Squat For Max Reps
Assistance:
- 4 x 15 Dimmel Deadlifts- Add weight
Super Set
4 x 5 Depth Box Jumps
- 8 min 40m prowler sprints (145/90)
- 3 x 15 GHD Situps and 15 GHD Back Ext.

Day 2:
A:
3 Rep max bench
Then 3 RM bench press using slingshot
B:
85% of 3RM without slingshot for max reps
Assistance:
- 3 x 25 DB row 80/45
- 3 x 1 min max alt KB seesaw press - use heavier weight
super set
- 1 min max chin ups
(rest 1 min)
- 3 x 20 Hammer curls -use heavier weight

Day 3:
A:
5 x :45 min Max box Squats using 50%
rest 1 min
B:
5 x 12 Weighted lunges ( 205/135)
Assistance:
- 4 x 25 Dimmel Dl - 135/95
super set
- 4 x 5 HIgh box jumps
rest 1 min
- 7 min VERY HEAVY Framers carry for max distance- 4 burpees when you need to drop and rest

Day 4:
A:
Floor Press 15x3x 70%
Assistance: Pretty much the same as last week
- 4 x Unbroken CTB
- 4 x Unbroken strict HSPU
- 45 Muscle Ups In as fewest sets - NFT- Keep Track of your Reps and Sets - treat this as your WOD or part of

AOD