Monday 3.18.13 - Week 5 Amateur Program

Weight: 191.0 (+1.2lbs over last week)

Strength:
Back Squat:
Warmup to 295x1, then:
-255x3x5

Strict Press:
Split Jerk Warmup to 185x1, then
-125x3x5

3x Max Reps Pushups, 2 minute rest between sets (done post conditioning, so numbers were down):
28/21/18 = 67 Total

Conditioning:
7 Rounds for Time, rest as needed between rounds, of:
-4 Shoulder to Overhead @ 155#
-6 Lateral Hops @ 18"
-20 Yard shuttle sprint

14:36 including rest (1 minute after first 3 rounds, 2 minutes after next 3 rounds)

Tuesday 2.26.13 - Week 2 Amateur Program

Strength:
Deadlift:
-Worked up to 425x1, then:
-370x5

Strict Pullups, 3x Max Reps, 2 minute rest between sets:
15/10/10 = 35 Reps.

Conditioning:
6 Rounds for Time:
-3 Hang Power Cleans @ Bodyweight (185#)
-20 yard shuttle sprint

Rest 90 seconds between efforts.

Fastest Round: 11 seconds
Slowest Round: 13 seconds

74 seconds total effort.

Wednesday 8.29.12

Strength:
Back Squat:
-105x5
-140x3
-165x3
-205x2
-230x1
-255x3x5

Bench Press:
-75x5
-105x3
-120x3
-150x2
-170x1
-185x3x5
-Max Reps @ 75% BW (135#), 14

Conditioning:
6 Rounds of:
-Max Reps Plyo Pushups
-20 Yard Shuttle Run
*Rest 2 minutes between rounds

18/11/13/12/12/14.

80 Reps.