Last Monday’s Workout

• Chin Ups 45lbs 3×5
• KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/40kg 3×15
• KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/24kg 3×15
• Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2×5@

Last Wednesday’s Workout

• Squats 330lbs 3×5
• Military Press/Pullup Superset 95lbs/BW 3×15
• Alternating Bench Press/ Alternating Bent Over Row Superset 45lbs/45lbs 3×15
• JC Leg Crank (24 BW Squats, 24 BW Alternating Lunges (12@side), 24 Split Squat Jumps (12@side), 24 BW Squat Jumps) 2 sets

Last Thursday’s Workout

• Deadlift 325lbs 3×5
• Barbell Close Grip Bench Press 135lbs 3×15
• Cable Close Grip Row 140lbs 3×15
• Alternating Shoulder Press/Alternating Lat Pulldown Superset 35lbs/57.5lbs 3×5@
• Squat Thrust Series (BW Squats, BW Squat Thrust, BW Jumps, BW Squat Thrust+Jumps) 2×10@

Click here to find out what No B.S. Fitness Solutions can do for you!

Thursday’s Workout

• Bench Press 205lbs 3×5
• KB One Arm Swing/KB One Arm High Pull Superset 24kg 3×15
• KB Clean/KB Snatch Superset 20kg 3×15
• Chin Up Circuit (L-Chin Up, Chin Up, Kip Up) BW 2×5@

Friday’s Workout

• Deadlift 325lbs 3×5
• Barbell Close Grip Bench Press 135lbs 3×15
• Cable Close Grip Row 140lbs 3×15
• Alternating Shoulder Press/Alternating Lat Pulldown Superset 35lbs/57.5lbs 3×5@
• Squat Thrust Series (BW Squats, BW Squat Thrust, BW Jumps, BW Squat Thrust+Jumps) 2×10@

Click here to find out what No B.S. Fitness Solutions can do for you!

Monday’s Workout

• Chin Ups 45lbs 3×5
• KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/40kg 3×15
• KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/24kg 3×15
• Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2×5@

Yesterday’s Workout

• Squats 330lbs 3×5
• Military Press/Pullup Superset 95lbs/BW 3×15
• Alternating Bench Press/ Alternating Bent Over Row Superset 45lbs/45lbs 3×15
• JC Leg Crank (24 BW Squats, 24 BW Alternating Lunges (12@side), 24 Split Squat Jumps (12@side), 24 BW Squat Jumps) 2 sets

Click here to find out what No B.S. Fitness Solutions can do for you!

Due to an emergency that required me to go to California, I was not able to follow the normal program for Day 8, 9, 10. It was suppose to be the same as Day 3, 4, 5. My workout buddies stuck to the normal program however. My workout was as follows:

Workout

• Snatch 145lbs 3×3
• Clean and Jerk 190lbs 3×3
• Deadlift 300lbs 3×5
• Barbell Close Grip Bench Press 135lbs 3×15
• Seated Close Grip Cable Row 140lbs 3×15
  

Click here to find out what No B.S. Fitness Solutions can do for you!

Sunday’s Workout

• Deadlift 325lbs 3×5
• Barbell Close Grip Bench Press 135lbs 3×15
• Cable Close Grip Row 140lbs 3×15
• Alternating Shoulder Press/Alternating Lat Pulldown Superset 30lbs/50lbs 3×5@
• Squat Thrust Series (BW Squats, BW Squat Thrust, BW Jumps, BW Squat Thrust+Jumps) 2×10@

Yesterday’s Workout

• Chin Ups 45lbs 3×5
• KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/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@

Today’s Workout

• Bench Press 205lbs 3×5
• KB One Arm Swing/KB One Arm High Pull Superset 24kg 3×15
• KB Clean/KB Snatch Superset 16kg 3×15
• Chin Up Circuit (L-Chin Up, Chin Up, Kip Up) BW 2×5@

Click here to find out what No B.S. Fitness Solutions can do for you!

Workout

• Bench Press 205lbs 3×3
• KB One Arm Swing/KB One Arm High Pull Superset 24kg 3×15
• KB Clean/KB Snatch Superset 16kg 3×15
• Chin Up Circuit (L-Chin Up, Chin Up, Kip Up) BW 2×5@

Click here to find out what No B.S. Fitness Solutions can do for you!

Although this phase is about strength maintenance and conditioning, some of our crew also wanted to work on maintaining their power as well, especially after some great performances in our last phase. So we decided to make this day optional but I have a feeling it’s going to be part of the actual program.

Workout

• Snatch 145lbsx3, 165lbsx3, 185lbsx3
• Clean and Jerk 185lbsx3, 205lbsx3, 205lbsx2, 225lbsx3

Click here to find out what No B.S. Fitness Solutions can do for you!

Workout

• Squats 330lbs 3×5
• Military Press/Lat Pulldown Superset 95lbs/130lbs 3×15
• Alternating Bench Press/ Alternating Bent Over Row Superset 45lbs/45lbs 3×15
• JC Leg Crank (24 BW Squats, 24 BW Alternating Lunges (12@side), 24 Split Squat Jumps (12@side), 24 BW Squat Jumps) 2 sets

Click here to find out what No B.S. Fitness Solutions can do for you!