Archives

4 Weeks – More Pulls & Overhead #1 Cl Pull (Fl) + Cl  (Bkn-Low)  50/4  60/3  65/3  70/3  75/2  80/2×3 SQ  50/10  60/8  70/5×4 RDL  50/8×2  60/5×2  70/4×2 Others [...]

Heavy Week – Prep for AO#3 in Vegas Week 4 of 4 – Volume Cycle (legs) #1 Cl (Bkn-Low)  50/5  60/4  70/3  75/2  80/2  85/2  90/1×3 SQ  50/8  60/6  70/5  75/4  80/3  85/5×5 Cl [...]

Lighter week in Prep for AO#3 in Vegas Week 3 of 4 – Volume Cycle (legs) #1 PSn (Fl/Bkn)  50/4×2  60/3×2  70/2  75/1×2  80/1×4 Sn Bal  50/5  65/4  75/3  80/3 [...]

2018 Memorial Day – Take the day to rest, do something fun, enjoy a workout, spend time with friends & family…AND absolutely give thanks and prayers to those who’ve given their [...]

Week 1 of 4 – Volume Cycle #1 Cl Pull (HH) + Cl (Bkn)  50/5  60/4  70/3  75/3  80/2×3 Cl Pull (Bkn-Low)  80/6  90/5×2  100/3×3 SQ  50/8  60/6  70/5  80/2×6 Others: Bench [...]

~ Week Between ~ (then more legs…) #1 PSn (Fl/Bkn)  50/4×2  60/2×3  70/2×2 Sn Bal  50/4  65/3  75/3  85/3  90/3×2 SQ  50/8  60/6  70/5  80/2×6 Sn Pull (HH)  [...]

6 Weeks – Strength, the Pull & Over Head #6 #1 Cl Pull + Cl  50/5  60/4  70/3  75/2  80/2  85/2  90/1×4 SQ  50/8  60/6  70/5  75/5  80/4  85/2×4 Push Press  50/8×2 [...]

6 Weeks Strength Cycle – the Pull & Over Head, Week #5 #1 Sn Pull + Sn (HH)  50/5  60/3×2  70/2×2  75/2  80/2×5 Sn PJ  60/4  75/3  85/3  95/3×3 F.Sq  50/5  60/4  [...]

6 Weeks – Training the Pull & Over Head, Week #4 #1 Sn Pull + Sn (HH)  50/5  60/3×2  70/2×2  75/2×2  80/2×2  85/2  90/2×2 Sn PJ  60/4  75/3  85/3  95/3  100/3  [...]

6 Weeks – #3 Strength Cycle (Pull & Over Head) #1 Cl Pull (floor) + Cl  (Bkn-Low)  50/4  60/3  65/3  70/3×4 SQ  50/8  60/6  70/4×4 RDL  50/8×2  60/5×2  70/4×2 [...]