October 15 Workout

100 100# D-ball Clean-Squat-Press

October 2 Workout

Mountain Biking - Trek

5x5
1-arm pushups
1-arm body row
1-leg deadlift 44ks
step ups 44ks

July 30 Workout

5x5
Pushups +40k
Pullups +40k
1-leg Curls

8x5 Tire Flips ~8 minutes

July 15 Workout

Biking - Trek

Running 5 laps -13:50

100 Cleans-Squats-Presses 100# D-ball 27:15

July 7 Workout

HSPU 1-10
Pullups 10-1
Swings 10-1

Floor Press 44k's 4x6
Renegade Rows 44k's 4x6
Split Squats 44k's 4x6
1-leg deadlift 4x6

June 18 Workout

Mountain Biking - Time Trial Blackhawk

5x5 r/l
Renegade Rows 44k's
Floor Press 44k's
Split Squat Suitcase 44k's
1-leg deadlift 44k's

May 12 Workout

6-5-4-3-2-1-3-3-3 30 total
HSPU
Muscle Ups
Renegade Rows 44k's
Floor Press 44k's
Cleans 44k's

Mountain Biking - Trek

March 5 Workout

Prison Workout
PW Leg Curls 10-9-8-7-6-5-4-3-2-1
Pistols 10-9-8-7-6-5-4-3-2-1 (right/left)

alt Floor Press 40k's r/l
Renegade Rows 40k's

5-4-3-2-1, 5-4-3-2-1, 5-4-4-3-3-2-2-1-1,

February 26 Workout

Deadlifts
185x5
235x5
275x3
345x2
365
385
405
Bench
185x5
195x5
205x5
215x3
225
225

January 25 Workout

12/10/8/6/4/2

Alt Floor Press 40k's (6,4,2/6,4/4,4/6/4/2)
Renegade Rows 40k's (6,6/6,4/4,4/6/4/2)

84 Split Squats
42 40k Swings

January 19 Workout

Bench Press 135x8, 175x6, 200x4
Squat 135x5, 185x5, 225x5
Pullups 4x10
Press 30sx5, 40sx5, 50sx5
Push Press 115x5, 135x5, 155x5
Overhead Squat 95x5x3
Deadlift 225x5, 275x3, 325x1

January 14 Workout

6-5-4-3-2-1 (squat) clean & jerk 44k r/l

6-5-4-3-2-1 44k snatches r/l

6-5-4-3-2-1 44k get ups r/l

Jumping (magenta/approach) (sets of 8)

2/0, 2/1, 2/2 ~9'2"-9'4"

1/0, 1/1, 1/2 ~9'4"-9'7"

0/0, 0/1, 0/2 ~9'8"-9'10"

Broad Jumps (magenta)

2 bands/12 jumps/28 yards

1 band/12 jumps/30 yards

0 bands/10 jumps/30 yards

1-arm 90 degree pullups 2x10 r/l

January 4 Workout

20's
1-arm snatch 36k 10r/7l/10r/7l/6l
1-arm military press 36k 5r/5l/3r/4l/3r/4l/3r/4l/3r/3l/3r
1-arm squat clean 36k 5r/l x4
1-arm push press 10r/9l/7r/6l/3r/5l
renegade rows 36k's 5r/l x4
1-arm jerks 10r/l x2
1-arm pullups 90 deg 10/4/3/2/1 r/l

December 21 Workout

10 sets/2 minute intervals
3 Clean-> Front Squat -> Push Press
36k's

20 minute/30 reps

100 yards Power Wheel /4 minutes

December 19 Workout

1 minute on/1 minute rest 15 mintues
Chinups 28
Handstand Pushups 5/4/3/2 14 total
Split Squats 32k's 12/12 24 total
Snathes 32k 10/10 20 total
PW Rollouts 22
PW Curls 35
Push Presses 32k's 8/4 12
Cleans (no momemtum) 32k's 10

1:30 rest

30 seconds on/30 seconrds rest 8 minutes
Chinups 15
Handstand Pushups 4/4 8 total
Split Squat 8/8 16 total
Snatches 32k 6/6 12 total
PW Rollout 12
PW Curls 18
Push Presses 32k's 10
Cleans (no momentum) 32k's 7

December 10 Workout

50s
44k Renegade Rows 50 total 5x5 r/l (3 1/2 min)
Alternating Press 50 total 25 r/l (5, 4, 3, 3, 4, 3, 3)
Box Jumps 44" 50 total (10, 8, 8, 6, 6, 12)
Pistols 24k 50 total 25 r/l (9 minutes)

December 7 Workout

5x5
Pushups w/ 2 Green PPU
Body Rows

1-leg Deadlift 44k's
Pistols 24k

November 21 Workout

50 Pylo Pushups (7x6,8, touch hips, clap alt sets)
50 Pylo Pullups (7x6,8, touch chest, clap alt sets)
50 2-foot approach to 9"8" w/Purp PJ (5 l/r x5)

Pistols 20k/24k/28k/32k 1 r/l

50 Clean and Press with 140# D-ball
4/3/2/1 36k's Clean, 36k's Alt Floor Press

November 19 Workout

5x5
Muscle Ups 4/1, 5, 5, 4/1, 5, 3/2 (30 total)
Step Ups 24" Box 28k's, 32k's, 36k's, 40k's, 44k's 5 r/l
One leg Stab Ball Curls 5 r/l

November 7 Workout

20/14/8 (32k)
20 Swings left
10 yards lunge (left-rack)
20 Mil Presses left (10,4,3,3)
20 Swings right
10 yards lunge (right-rack)
20 Mil Presses right (10,6,2,2)
14 Swings left
10 yards lunge (left-rack)
14 Mil Presses left (8,4,2)
14 Swings right
10 yards lunge (right-rack)
14 Mil Presses right (7,4,3)
8 Swings left
10 yards lunge (left-rack)
8 Mil Presses left (2,5,1)
8 Swings right
10 yards lunge (right-rack)
8 Mil Presses right (5,2,1)