Rearick Strength: Getting Strong(er) Together

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“Obstacles are things a person sees when he takes his eyes off his goal.”

Today was my first workout in 2 weeks!! After the meet I attempted to workout but my body just wouldn’t let me. Then I was off to Panama City so the only working out I did there was 12 oz curls.

I’ll be posting my whole workout program sometime this week. We’ll be doing the now famous 5/3/1 program.

Week 1

Day 1

Bench Press

Worksets

160 X 5

185 X 5

210 X 10

Weighted Chin Ups

5 sets of 5 (use 45 lbs on the last set)

Dips

75 Total Reps (done in the least amount of sets possible)

Standing Dumbbell Alternating Press

5 sets of 5

Conditioning

Burpees for 20 sec

DB Snatch for 20 sec

Rest for 20 Sec

Repeat for 4 Rounds

DONE!

I thought this workout went pretty well for being still unbelievably sore from our 27 hour car ride and 7 straight days of partying. Taking the day off tomorrow and we’ll back at it on Wednesday.

Thanks for reading!

[bigb64]

Week 1

Day 2

5/3/1 Program

Squats

Worksets

170 X 5

195 X 5

225 X 15

Full Power Cleans

Worksets

135 X 5

155 X 5

170 X 5

SLDL 1 Dumbbell

5 sets of 10 reps



Turkish Get-Ups

Skipped

Conditioning

Skipped

DONE!

I hate to skip exercises but there was no way in hell that doing Turkish get-ups and the conditioning we had planned. In no way would it have benefited me to push myself today. This was my first squat session in 3 months and 225 felt like 500 on my back. Sometimes you just gotta cut the session short and save it for another day. My legs were shaking and starting to seriously cramp, a sure sign to slow down. LISTEN TO YOUR BODY! It’ll tell you what to do.


Remember to TRAIN HARD, TRAIN SMART, and NO EXCUSES.

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Week 1

Day 3

5/3/1 Program

Press

Worksets

105X 5

125 X 5

140 X 15

Overhead Squats

3 sets of 10 reps (very light)

Kroc Rows

4 sets of 10

then for the last set: 70 lbs X 40 reps each side

Push Ups

14 reps all the way down to 1

(14,13,12,11…3,2,1)

Total = 95 reps

DONE!

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Week 2 – Monday the 29th

Day 4 of

5/3/1 Program

Deadlifts

Work sets

245 X 5

280 X 5

320 X 12

(serious grip issues on the last set haven’t done more then 3 reps in a long time, had to start and stop multiple times, think ill be using straps for the last set on deadlift days)

Slide Board Lunges

5 sets of 8 reps

Glute Ham Raises

5 sets of 10

Zottmen Curls

5 sets of 10

Conditioning

Row Ergo Intervals

20 seconds as fast as possible with a 40 second rest period did this for 6 minute


Week 2 - Today

Day 1

5/3/1 Program

Bench Press

Work sets

175 X 3

195 X 3

225 X 6

(this pissed me off… last summer I did 13…. NO EXCUSES just need to get stronger)

Pull Ups

5 sets X 5 different grips X Max Reps

Weighted Bench Dips

5 sets X 20 reps

High Incline Alternating Dumbbell Bench

5 Sets X 10 reps

Conditioning

Bike Tabatas

20 seconds as hard as your can 10 seconds rest X 6 times

www.zoomassfitness.blogspot.com

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Week 2 – Friday April 2nd

Day 3

5/3/1 Program

Power Cleans

Work Sets

140 X 3

165 X 3

185 X 5

Squats

Work Sets

Awful

Awfuler

Awfulest!

I am so bad at squats that I am embarrassed to even write my weights in… when I have some weights that I'm proud about maybe I’ll write them in but from here on out until I'm any decent at them my squat weights will remain numberless. I couldn’t even squat two wet socks today and my back was still jacked up from Mondays deadlift session. It felt like Mel Gibson was striking me in the back with a hatchet on every rep just like in the movie “The Patriot”.

SLDL 1 Dumbbell

5 sets of 8 reps ea.

Turkish Get-Ups

5 sets

Conditioning

Ran hills outside of the Rec Center

It felt great to run outside since the weather is finally above freezing around here. I feel like this running session redeemed my workout and made up for my horrendous squatting abilities because I felt great after. I especially love to run hills which Wendler suggests to do in his 5/3/1 eBook. Anything Wendler says to do to get stronger I would probably do it.

Week 2 – Saturday April 3rd

100 Sledgehammer Swings

100 Bodyweight Squats

Ran The Hill By My House

Check out my website www.zoomassfitness.blogspot.com

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Easter Sunday – Sledgehammer Workout

10 Over the Left Shoulder Swings

10 Over the Right Shoulder Swings

10 Total Overhead Chops

10 Left Shoulder Decelerations

10 Left Shoulder Decelerations

Repeat

100 Total Swings



Today April 5th

Week 3 Day 3

5/3/1 Program

Press

Worksets

115X 3

135 X 3

150 X 10

Overhead Squats

3 sets of 8 reps

Kroc Rows

4 sets of 10

then for the last set: 80 lbs X 30 reps each side

Blast Strap Push Ups

5 sets X 12 reps


www.rearickstrength.com

Thanks for reading… Remember Train Hard, Train Smart, and NO Excuses!

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Week 3 – Wednesday the 7th

Day 4 of

5/3/1 Program

Deadlifts

Work sets

265 X 3

300 X 3

340 X 8

Rear Foot Elevated

5 sets of 8 reps

Hip Bridges

5 sets of

Zottmen Curls

5 sets of

Conditioning

Bike Sprints 30 second all out 45 seconds rest X 6 times




Week 4

Day 1

5/3/1 Program

Bench Press

Work sets

185 X 5

210 X 3

235 X 6

Burpee Pull Ups

8 to 1: 8,7,6,5,4,3,2,1 Total: 36

Weighted Bench Dips

5 sets X 20 reps

Dumbbell Clean and Press

5 Sets X 10 reps

Conditioning

Cossack Squats X 8 reps ea. leg

Mountain Climbers X 40 Total reps

Overhead Squats X 8 reps

Weighted Twists X 8 reps ea. side

45 sec all out Bike Sprint

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Week 4 – Wednesday the 14th

Day 3

5/3/1 Program

Press

Worksets

125 X 5

140 X 3

155 X 12

Overhead Squats

3 sets of 5 reps

Kroc Rows

4 sets of 10

5th and last set: 85 lbs X 30 reps each side



Push Ups

5 sets with 5 different set ups

Conditioning

None



Week 4

Day 4 – Today the 16th

5/3/1 Program

So we decided to do our deadlift deload today… we’re both really sore and beat up from the past few weeks so were gonna start our deload today and do our MAX deadlifts next Friday.

Deadlifts

Work sets

155 X 5

185 X 5

225 X 5

Rear Foot Elevated

5 sets of 8 reps

Hip Bridges

5 sets of 8

Barbell Curls with Fat GripZ

5 sets of 12

Conditioning

Cossack Squats 8 ea side

Bike Sprint 30 sec.

Overhead Squat 12 reps

Bike Sprint 30 sec.

Mountain Climbers

Bike Sprint 30 sec.

Pallof Press (awesome core exercise!)

Bike Sprint 30 sec.

www.rearickstrength.com

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“Anyone who have never made a mistake has never tried anything new” – Albert Einstein

SUNDAY April 18th

5/3/1 Program

Week 5 Bench Deload Day 1

Bench Press

Work sets

95 X 5

125 X 5

145 X 5

Pull Ups

8 set X 8 rep X 8 Different Grips

Weighted Dips

5 sets X 5 reps

Incline DB Bench

5 sets X 10 reps



MONDAY April 19th

Strongman Workout that Included TONS OF:

Sledgehammer Swings

Tire Flips

Squat Jumps

Resisted Sprints




TODAY April 21st

5/3/1 Program

Week 5– Deload Week

Days 2 + 3 Combined

(we combined our squat day and press day this week because it is a deload week and we are using very very light weights. This way we’ll be able to restart the 5/3/1 program next week. I will post a review of my thoughts and opinions of the program.)

Power Cleans

Work Sets

85 X 5

105 X 5

125 X 5

Squats

Work Sets

Light X 5

Lighter X 5

Lightest X 5

Press

Worksets

65 X 5

85 X 5

105 X 5

Overhead Squats

2 sets of 12 reps

Push Ups

15 to 1 = a total 120

Dumbbell Rows

5 sets of 12 reps very light

Double Leg DB RDL’s

5 sets of 12 reps very light

Conditioning

Ran up The Hill next to the parking lot 15 times


Thanks for reading… Remember to always Train Hard, Train Smart, and NO EXCUSES!

www.rearickstrength.com

[bigb64]

www.rearickstrength.com

So we’ve finally finished up our first time through the 5/3/1 program. It’s safe to say, and I think Kevin will agree with me, that this program works great and we loved it. Repping out on the last set was brutal to try and recover from at first but it got easier by week 4. I started the program 5 weeks ago at 183 lbs (I dieted down for my powerlifting meet) and today I weighed in at 196 lbs. A +13 lb gain. Although this was partly due to the rebound diet effect and gaining little around the middle, I’d guess 6 to 8 lbs of it was muscle. I definitely noticed the biggest gains in my legs and arms since we started. We hadn’t squatted or done more then 5 rep for any exercise two months prior to 5/3/1 due to our training for the push/pull meet. Adding squats back in and doing higher reps definitely made all the difference. I’m real excited to see how much bigger and stronger I can get after doing a full year of 5/3/1. For this round we will be adding 5 lbs to our maxes for the bench, press, and clean and 10 lbs to our max squats and dead lifts.

So for my first time through I ended with:

183lbs to 196lbs = +13 lbs

Bench = 235 X 6

Squat = I suck at squatting so not telling you(working on getting better)

Clean = 195 X 5

Press = 155 X 12

Dead = 355 X 7




Week 4

Day 4

5/3/1 Program

Deadlifts

Work sets

280 X 5

320 X 3

355 X 7

Reverse Lunges

5 sets of 5 reps

Last set 185 X 5

Hip Bridges

5 sets of 5

Last set 275 X 5

Barbell Curls with Fat GripZ

5 sets of 10

Conditioning

None

Deadlifts Killed me




Week 1

Start of the Second Time Through

Day 1

5/3/1 Program

Bench Press

Work sets

165 X 5

190 X 3

215 X 10

Pull Ups Slow and Controlled

5 sets

Weighted Dips

5 sets X 5 reps

Dumbbell Clean and Press

5 Sets X 8 reps

Conditioning

Tabata Bike Sprints

20 sec Sprint 10 second rest X 8 Times


www.rearickstrength.com

Thanks for reading… Remember to always Train Hard, Train Smart, and NO EXCUSES!

[bigb64]

“I’ve never scene a 6 pack lift a weight”

Everything is starting to come together and I thought I’d just give everyone a quick update. I’ve got some big things planned for the next few weeks:

1. Got news today that EliteFTS, my favorite site in the world, will be posting one of my articles sometime next week. I’ll be sure to get everyone the link when it comes out. Can you guess which one it is???

2. Got a call from Athletic Evolution yesterday, where I interned last summer, and was offered a full time job, which I gratefully accepted. I’ll also be helping them run their AE on Wheels program.

3. Have been in contact with my good friend Paul and I’d like to become the S&C coach for the football team this summer at North Middlesex. I know when I played there I wish we had a S&C coach because we had no clue what we were doing in the weight room. It was the classic case of bench and bi’s everyday there. I hope it works out because I have some great ideas that I’d love to implement to get the program back to where it use to be.

4. Rearick Strength Systems will be open for business! Kevin and I have been working on a website business and have set a launch date for May 14th. We will be offering In-Home training where we bring all the equipment to you and train you right at your home! We will also be offering online training (through email and phone support), group training (we will travel to you and your friends), and sports team training (we travel to you and your athletes).

* We are both looking for people to write us testimonials. If you have ever trained with or been trained by us and wouldn’t mind writing up a 3 to 5 sentence paragraph about one of us or both of us it would be greatly appreciated.

** We are also looking for people to critique and review our website. We want useful feedback before we launch. We want everything to be perfect before we put this out there and everyone opinions matter because you are our readers and our potential customers. If you are interested leave a comment below and I’ll get in touch with you.

5. May 15th I graduate from college! and its all downhill from there…. haha just kidding



Week 1

Second Time Through the 5/3/1 Program

Day 2


Power Cleans

Work Sets

135 X 5

155 X 5

175 X 5 reps

Squats

Work Sets

Heavy X 5

Heavier X 3

Heaviest X 12 reps


I am bad a squats but I’ve been getting better every week. I’ve been performing all my warm ups with a bad around my knees to teach myself to push my knees out on the way up. I'm glad to say that not once this week did my knees cave in. I’ll hopefully be able to squat some respectable weights sometime soon.

RDL’s with the Barbell

5 sets of 10 reps

Turkish Get-Ups

2 sets X 3 reps ea. side

Conditioning

2 sets X 2 min of the Row Ergometer

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www.rearickstrength.com

Week 1

Second Time Through the 5/3/1 Program

Day 3

Press

Work sets

110 X 5

130 X 5

145 X 12

Overhead Squats

3 sets of 10 reps

Kroc Rows

4 sets of 10 reps

5th and last set: 90 lbs X 30 reps each side

Push Ups

with one arm on a medicine ball 8 sets for ea. side

Conditioning

None: Need to Get to Class

www.rearickstrength.com

[bigb64]

Check It Out! http://articles.elitefts.com/article...our-fat-gripz/

[bigb64]

www.RearickStrength.com

My workouts have been going very well and Kevin and I are really dialed into 5/3/1. We now know exactly where to stop for reps on our last sets so that we do not overtrain. Our first time through 5/3/1 we were hitting our last set so hard that it was effecting all our next workouts. So we now know exactly where to stop for reps to keep gaining and to stay fresh for our next session. Here are my past 3 workouts:

Week 2

Day 4 of the 5/3/1 Program

Deadlifts


Work sets
250 X 5
285 X 5
330 X 8

Reverse Lunges
5 sets of 5 reps
Last set 195 X 5

Partner GHR’s
5 sets of 4 reps

Zottamen Curls with Fat GripZ
5 sets of 10

Conditioning
Bike Tabatas
20 sec sprint 10 sec rest 8 rounds

Week 2

Day 1 of the 5/3/1 Program
Bench Press
Work sets
175 X 3
205 X 3
230 X 6

Pull Ups
8 sets of 3 reps worked up to 45 lbs for the last 4 sets

Negative Dips


5 sets X 5 reps X a 5 second down portion for each rep
(my triceps were dunions after this)

Stability Ball Arnold Presses
5 Sets X 10 reps


Week 2

Day 2 of the 5/3/1 Program

Power Cleans
Work Sets
135 X 5
155 X 5
185 X 5 reps

Squats
Work Sets
Heavy X 5
Heavier X 3
Heaviest X 8 reps
My squats are coming along very well. All 8 reps were perfect this week. Had absolutely NO problems with my knees caving in..

RDL’s with the Barbell
5 sets of 10 reps

Turkish Get-Ups
5 sets X 3 reps ea. side

Thanks for reading… Remember to always Train Hard, Train Smart, and NO EXCUSES!

www.RearickStrength.com

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Monday 5/17
(all done at the track)

Foam Rolling (5 min)

Dynamic Warm Up (15 min)

1a. Vest Squats 3 sets of 20
1b. Plank Belly Breaths 3 sets of 8
1c. Med Ball Slams 3 sets of 20

Form Runs 4 times for 20 yards

Full Sprints 8 times for 20 yards with full recovery

Push Ups 15 down to 1

Prowler Sprints until you can’t go anymore



Tuesday 5/18
(all done at the track)

Foam Rolling (5 min)

Dynamic Warm Up (15 min)

1a. Keg Clean and Press 5 sets of 8
1b. Cossack Squats 5 sets of 8

2a. Keg Overhead Walking Lunges 3 sets of 8
2b. Band Pull Apart 3 sets of 10
2c. Straight Leg Sit Ups 3 sets of 10

www.RearickStrength.com

Saturday 5/22
Foam Roll + Dynamic Warm up

1a. Jump Squats with weighted vest x 10 reps
1b. Basketball: Make 10 running lay ups as fast as possible
Repeat 3 times

2a. Overhead Medball Throws x 5 reps
2b. Make 10 Jump Shots
Repeat 3 times

3a. Akro Wheels Roll Outs x 10 reps
3b. Make 10 three pointers
Repeat 3 times

4a. Walking Lunges with ankle band x 8 reps ea. leg
4b. Make 10 free throws
Repeat 3 times

5a. Band Pull Aparts x 10 reps
5b. Make 10 shots however you want
Repeat 3 times

Sunday 5/23
It had been almost two weeks since I’d hit the gym before today. Damn did it feel good. Today was the start of my third time through the 5/3/1 program. Also you might notice that I’ve added a few exercises for each workout. The reasoning? Now that I’m home my diet is on point and I have much more time to recover… oh and no more booze. Here’s what went down today…

Week 1
Day 1 of the 5/3/1 Program

Foam Roll + Upper Body Warm up
Bench Press
Work sets
165 X 5
195 X 5
215 X 11

1A. 5 Different Pull up Grips for Max Res
1B. Dumbbell Snatch 5 sets X 5 reps

2A. Dips 5 sets X 8 reps X 45 lbs
2B. Jackknifes 5 sets

3A. DB Alternating Presses 5 Sets X 12 reps
3B. Scap Push Ups 5 sets

www.RearickStrength.com

5/25 Week 1
Day 2 of the 5/3/1 Program

Power Cleans
Work Sets
135 X 5
155 X 5
175 X 5 reps

Squats
Work Sets
Heavy X 5
Heavier X 5
Heaviest X 15 reps

My squats are coming along very well. All 15 reps were perfect this week. Had absolutely NO problems with my knees caving in. Almost ready to start posting my number… Almost

1A. RDL’s with the Barbell - 5 sets of 5 reps
1B. Step Ups w/ Barbell - 5 sets of 5 reps

2A. Shrugs with Dumbbells - 5 sets
2B. Hanging Leg Raises - 5 sets

5/29 Week 1
Third Time Through the 5/3/1 Program
Day 3

Push Press
Work sets
115 X 5
130 X 5
150 X 12

Kroc Rows
4 sets of 10 reps
5th and last set: 95 lbs X 30 reps each side

1A. Overhead Squats -3 sets of 10 reps last set with 135 lbs
1B. Light Good Mornings - 3 sets of 10

2A. Behind the Back Clap Push Ups - 5 sets of 8
2B. Mountain Climbers - 5 sets

3A. Lateral Raises - 5 sets
3B. Pushdowns - 5 sets

www.RearickStrength.com

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Week 1 - Day 4 – May 31st
Third Time Through 5/3/1 Program

Deadlifts
Work sets
250 X 5
285 X 5
330 X 8

1A. Jump Shrugs 5 sets of 3 reps
1B. Walking Lunges 5 sets of 8 Reps

2A. Weighted Hip Lifts 5 sets of 5 reps
2B. Kneeling Woodchops 5 sets of 8

3A. Fat Gripz Barbell Curls 5 sets
3B. Reverse Hyper Light 5 Sets


Week 2 - Day 1 – June 3rd
Third Time Through 5/3/1 Program
Bench Press
Work sets
180 X 3
205 X 3
230 X 8

1A. 3 Pull ups after every set of every exercise = a total 102 pull ups done
1B. Dumbbell Swings 5 sets X 8 reps

2A. Dips 5 sets X 8 reps
2B. Jackknifes 5 sets

3A. Log Press 5 sets X 5 reps
3B. Band Pull Aparts 5 sets

www.rearickstrength.com
Thanks for reading… Remember to always Train Hard, Train Smart, and NO EXCUSES!

[bigb64]

“Learn in your twenties, earn in your thirties”

Finally started work this past week and could not be more excited. I am working as strength coach at Athletic Evolution in Woburn. I interned there last year and the facility size and equipment have both doubled since then. I now have access to everything a strength athlete could ever dream of so my workouts will be getting a lot more creative and a lot more fun. I’ll be getting up a ton more video and pictures also. If your ever in the area and want to workout just let me know!

Also have a video of my last deadlift workout with an awesome conditioning finisher at the bottom of the post. Enjoy!

www.rearickstrength.com

Week 2 - Day 1

Bench Press
Work sets
180 X 3
205 X 3
230 X 8

1A. 3 Pull ups after every set of every exercise = a total 102 pull ups done
1B. Dumbbell Swings 5 sets X 8 reps

2A. Dips 5 sets X 8 reps
2B. Jackknifes 5 sets

3A. Log Press 5 sets X 5 reps

Dave Tate
3B. Band Pull Aparts 5 sets

Week 2 - Day 2

Power Cleans
Work Sets
145 X 3
170 X 3
190 X 3 reps

Squats
Work Sets
Heavy X 3
Heavier X 3
Heaviest X 10 reps

1A. SLDL - 5 sets of 5 reps
1B. Cossack Squats w/ weighted vest - 5 sets of 5 reps

2A. Shrugs with Dumbbells - 5 sets
2B. Hanging Leg Raises - 5 sets

3A. Face Pulls 5 sets
3B. Roll Outs 5 sets

Week 2 Day 3

Push Press
Work sets
120 X 3
140 X 3
160 X 10

Kroc Rows
4 sets of 10 reps
5th and last set: 100 lbs X 25 reps each side

1A. Overhead Squats -3 sets of 8 reps last set with 125 lbs
1B. Light Good Mornings - 3 sets of 10

3A. Incline Push Ups - 5 sets of 15
3B. Lateral Raises - 5 sets
3C. Pushdowns - 5 sets

Week 2 - Day 4

Foam Roll & Tiger Stick 5 Min

Corrective Stretching & Dynamic Warm up 5 min

Speed Work 12 min
Arm Action, Wall Sprints, 10 Yard Technique Focus

Elastic Jumps 8 min
Ankle Hops, Static Low Box Jumps, Long Jumps

Strength Training 40 min

Deadlifts
Work sets
275 X 3
310 X 3
350 X 6

1A. Jump Shrugs 4 sets of 3 reps
1B. TRX Elevated Split Squat 2 sets of 8 Reps

2A. SB Hip Bridge w/ Leg Curl 2 sets of 10 reps
2B. Pallof Press 2 sets of 8

3A. Dummbell Curls 2 sets
3B. Goblet Squats 2 Sets

Metabolic Conditioning 4 min
Thick Rope Tabata 20 sec of work 10 sec rest

http://www.youtube.com/watch?v=bzqnq5DHgEI



Thanks for reading… Remember to always Train Hard, Train Smart, and NO EXCUSES!
www.rearickstrength.com

[bigb64]

Time you enjoy wasting, was not wasted. – John Lennon

WWW.REARICKSTRENGTH.COM


This Picture Keeps Me Motivated and is the Reason Why I Workout Like I do...


Wednesday 6/25
Squats
Heavy X 5
Heavier X 3
Heaviest X 6 Reps
Power Cleans
155 X 5
175 X 3
200 X 3
Cossack Squats
3 Sets With Weighted Vest
Farmers Walks
3 sets 100 Yards
Air Dyne
30 second Sprint 30 second Rest


Thursday 6/24
Push Press
125 X 5
145 X 3
165 X 10
Bench Press 225 Max Out for Combine Contest
Warm up then got 10 reps
TRX Rows
5 sets of 12
Dumbbell Rows
5 sets of 10
Roll Outs
5 sets
No Conditioning Ran Out Of Time


Monday 6/28
Sumo Deadlifts
215 X 5
245 X 5
275 X 5
Was not feeling good so cut the workout there


Tuesday 6/29
Olympic Cleans
120 X 3 reps
135 X 3 reps X 2 sets
155 X 3 reps X 2 sets
Single Leg Hip Lifts
5 Set X 10 Reps
Slide Board Lunges with Kettle Bell
5 sets X 5 reps
Zercher Walks with Slosh Pipe
3 sets of 100 Yards
Prowler Sprints
5 sets X 30 Yards


Wednesday 6/30
Pull Ups
5 Sets X 5 Reps with a Weighted Vest
Overhead Alternating Dumbbell press
5 Sets X 8 Reps last set done with 45’s
Dips
5 Sets 12 reps
Core Bar Chops
5 Sets X 8 Reps
Conditioning Finisher
Six 50 yard Sprints


Thursday 6/1
Bench Press
170 X 5 rep
195 X 2 sets X 5 reps
225 X 2 sets X 5 Reps
Face Pulls with Rope
5 sets of 20 reps
Dumbbell Rows
5 sets of 8
TRX Fallouts
5 sets
Speed Work
10 40 yard Sprints
5 Yard Lateral Shuffles 3 sets of 20 seconds


Monday 6/5
Front Squats
145 X 5 rep
165 X 2 sets X 5 reps
190 X 2 sets X 5 Reps
Kettlebell Swings
5 sets 20 swings
Barbell RDL’s
3 Sets
Weighted Single Leg Squats
3 sets
Conditioning
Thick Rope for 5 min


Tuesday 6/6
Hang Clean & Push Press
125 X 3 reps
145 X 3 reps X 2 sets
165 X 3 reps X 2 sets
Chin Ups
10 to 1 = 55 total reps
Depth Push Ups
3 sets of 12
Pallof Presses
3 sets
Speed Work
Med Ball Sprints 8 reps
Depth Jumps 10 total


Thursday 6/8
Sumo Deadlifts
255 X 3 reps
295 X 3 reps X 2 sets
330 X 3 reps X 2 sets
Goblet Squats
3 Sets of 5 reps with a 5 second pause at the bottom really focusing on opening the hips
Rear Foot Elevated Squats
BW for 3 sets of 8 on each leg
BB Snatches
Just the Barbell for 3 sets of 6
Speed Work
5 100 yard Sprints


Thanks for reading… Remember to always Train Hard, Train Smart, and NO EXCUSES!