After a very successful mixed training phase in which me and my training partners saw significant improvements in our power, strength, conditioning, and power endurance, we have decided to ease back on the heavy training and focus on strength and power maintenance while continuing to develop our conditioning levels.

Workout

• Chin Ups 45lbs 3×5
• KB Double Arm Swing/KB Double Arm High Pull Superset 40kg 3×15
• KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/20kg 3×15
• Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2×5@

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Last Saturday’s workout

Workout

• Bench Press 225lbsx2x1, 245x1x3, 275×1 negative
• Deadlift 365lbsx2, 375lbsx2, 385lbsx1, 400lbsx1, 405lbsx1
• T-Bar Row 225lbsx2, 235lbsx2, 245lbsx1, 255lbsx1x2

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Last Friday’s workout.

Workout

• Barbell Complex (Row, High Pull, Power Clean, Push Press, Squat) 155lbs 3×8 

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Tuesday’s workout.

Workout

• JC Leg Crank w/ MB (24 MB Squats, 12@ MB Alt Lunges w/ Rotation, 12@ MB Alt Split Squat Jumps w/ Rotation, 24 MB Squat Jumps w/ Press) 8 lbs.
• Push Up Series (5@ 1-Arm Push Ups, 5@ 1-Arm Push Ups with Opposite Hand on Ball, 5@ One Hand on Ball Push Ups with hold)
• Chin Up Series (5 Chin Ups, 5 L-Chin Ups, 5 Kip Ups)
• Ab Series (10 SB Plank Roll Out, 10@ SB Alternating Pikes, 10@ SB Alt Step Down in Push Up Position)

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Workout

• Dips 90lbs 5×3
• Squats 325lbsx3, 345lbsx3, 355lbsx3, 365lbsx3, 385lbsx1
• Chin Ups 70lbsx3x3, 90lbsx1

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Workout

• Snatch 155lbsx2, 175lbsx2, 195lbsx2, 200lbsx1
• Clean and Jerk 200lbsx2, 220lbsx2, 240lbsx1, 250lbsx1, 260lbsx1

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Workout

This will be performed in a circuit fashion.

• Bench Press 215lbsx3x1, 225x3x4
• Deadlift 325lbsx3x2, 345lbsx3x1, 355lbsx3x2
• T-Bar Row 205lbsx3x1, 215lbsx3x1, 225lbsx3x3

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Yesterday’s workout.

Workout

• Barbell Complex (Row, High Pull, Power Clean, Push Press, Squat) 135lbsx6x3, 155lbsx6x3

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Wednesday’s workout.

Workout

• JC Leg Crank (24 BW Squats, 12@ BW Alt Lunges, 12@ BW Alt Split Squat Jumps, 24 BW Squat Jumps)
• Push Up Series (5@ 1-Arm Push Ups, 5@ 1-Arm Push Ups with Opposite Hand on Ball, 5@ One Hand on Ball Push Ups with hold)
• Chin Up Series (5 Chin Ups, 5 L-Chin Ups, 5 Kip Ups)
• Ab Series (10 SB Plank Roll Out, 10@ SB Alternating Pikes, 10@ SB Alt Step Down in Push Up Position)

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Workout

• Dips 70lbs 5×3
• Squats 315lbs 5×3
• Chin Ups 50lbs 5×3

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