THE WEEK'S TRAINING

MON. MAR. 8TH
Incline Press in the power rack with Chains:
4 x 3 @ 50% 150 lbs.
4 x 3 @ 60% 180 lbs.
Close Grip Chins 8 x 3 (with 30 seconds between.)

Log Bar Press 6 x 5 @ 80% 160
Alternated with....
Log Bar Bent Over Rows 6 x 8 @ 80% 160
(Weight based on Log Clean & Press. Presses were really tough and couldn't get drive from my legs because of my knee today. Rows were awesome and fealt light.)

Thick Bar Body Rows 1 x 100
Chains Suspended Push ups 1 x 100

Kickboxing training 1 hr. p.m.
www.hsma1.com

TUES. MAR. 9TH
Log Power Cleans: 135, 145, 155 x 5
175 x 2 x 5
(By the last set my form was gone.)

Bottom Position Squat in the power rack: 135, 225, 315 x 5
355 x 2 x 5
Good Mornings in the rack: 45, 135, 155, 185, 205, 225, 245 lbs. x 5
(First time ever doing REAL Good Mornings with the bar across my back. I usually did them in Zercher position or in the smith machine. So interested to see what I could do. Kind of a max effort for 5 reps.)

Tire Flip 5 min. for repetitions.

Juijitsu p.m.
BRUTAL DAY!!

WED. MAR.10TH
Log Bar Bent Over Rows 8 X 3 @ 50% 105 lbs. plus Chains
(Weight based on Log Clean & Press.)
Log Bar Bottom Position Bench Press plus Chains:
4 x 3 @ 50% 150 lbs.
4 x 3 @ 60% 180 lbs.
(with 30 seconds between.)

Seated Log Bar Press 6 x 8 @ 80% 160
(Did them seated to save my knees)
Alternating with....
1 Arm Dumbbell Rows 6 x 8 @ 80% 150 lbs.
Rope Body Rows 1 x 50
Dips 1 x 50

THURS. MAR. 11 LOWER BODY SPEED DAY
Eliptical Interval 5 x 1 min. on/off warm ups
Bottom Position Squat in the power rack with purple AVERAGE JUMP STRETCH bands:
4 x 2 @ 50% 205 lbs.
4 x 2 @ 60% 255 lbs.
(with 30 seconds between.)
(Set 1 notch lower than normal with the lighter weights. Made it really suck! HAHAHA!)

Headstand Push ups 1 x 50 with feet up against wall.
Pinch Grip Pull ups grabbing the top frame of the power rack 1 x 50

Ab Wheel Roll outs

Keg Carries including up the stairs from the basement to the garage kind of like a Power Stairs event FUN STUFF! WHOOO!!

Kickboxing and Juijitsu training 2 1/2 hours total p.m.
TOUGH training with my legs and knees were totally shot! Good work out though.

FRI. MAR. 12
Bench Press with Chains 8 x 3 @ 50%
Seated Cable Rows 8 x 3 @ 50% or 220 lbs.

Lying Cable Upright Rows 6 x 8 120 lbs.
(Done laying on the seated row bench)

Seated Smith Machine Behind Neck Press 6 x 8 @ 80% 185 lbs.

Dips 1 x 100
Close Grip Chins (palms facing) 1 x 100