11/13/09

A) Trap Bar Deadlift- 5 x 3-5

B1) Forward Sled Drag- 3 x 20metres

B2) Backward Sled Drag- 3 x 20metres

C1) Cable Pull-Throughs- 3 x 12

C2) MB Twist- 3 x 20

11/12/09

A) Barbell Push Press- 5 x 3-5

B) DB Floor Press (neutral grip)- 4 x 12-15

C1) Chin-Ups- 4 x 8-12

C2) Banded Scarecrows- 4 x 8-12

11/10/09

A) Front Squat- 6 x 6-10

B) Bulgarian Split Squat, Front Leg Elevated- 3 x 8-10ea.

C1) Banded Glute Ham Raise w/vest- 3 x 8-12 + 1 Drop Set

C2) Slideboard Jacknife w/vest- 3 x 20

11/9/09

A) Barbell Bench Press- 5 x 3-5

B) Ring Push-Ups w/vest- 2 x Max Reps

C1) Ring Rows- 3 x 10-12

C2) Band Pull-Aparts- 3 x 10-12

D) Sandbag Press- 3 x Max Reps

11/7/09

A) Banded Barbell Squat- 5 x 5-8

B1) Roman Deadlift Tire Flip and Hop- 2 x 6-8

B2) Mixed Grip Pull-Ups- 2 x 10-12

C1) Forward Sled Drag- 2 x 20m

C2) Bakward Sled Drag- 2 x 20m

11/5/09

A) Incline DB Bench- 5 x 2-4

B1) Grappler Piston Press- 4 x 12-15ea.

B2) Feet Elevated Push-Up (close grip)- 4 x Max Reps

C1) T-Bar Row- 3 x 8

C2) Tire Hits- 3 x 40

11/3/09

A) Trap Bar Deadlift- 5 x 3-5

B1) *Overhead Lunge w/ plate- 3 x 20

*hold plate above head at lock out and do a lunge

B2) Grappler Landmines- 3 x 20

C1) One Arm DB Snatch- 3 x 8-10ea.

C2) Ab Wheel- 3 x 10-12