Tuesday - April 30

IM Neck Harness
10 x 12kg, 20kg

2-arm Swing
10 x 20, 24, 32, 40kg

Box Jumps
5 x 18, 24, 30"
3 x 5 @ 36"

Squat
8 x 45, 135#
5 x 225#
3 x 315, 345#
7 x 3 @ 370# on 3:00 cycle x 5 last set

Yoke - 40' down/back
 x 300, 480, 580, 580#

Bulgarian Split - hurricane
8 x 90, 180, 270#

Hanging Knee raise w/ twist
2 x 20

Friday - April 26

Neck Rotations @ bw x 12

2-arm Swing
10 x 16, 24, 32, 32kg

10 yds. Sprint x 8

Deadlift
5 x 70, 110, 140, 165kg

Fr. Squat
5 x 50, 70, 85, 100kg

175# atlas stone carry
2 x 160'

Ball Crunches
3 x 25

Wednesday - April 24

2-arm Swing
10 x 16, 24, 32, 32kg

MedBall Throw
2 x 6 @ 3kg

DB Shrug
20 x 80, 80#

Push Press - axle
5 x 15, 45, 55, 65, 80kg

Axle Clean + Push Jerk
5 x 45, 55, 70, 80kg

2" DB Row
10 x 70, 90#

Plank 2 x 60sec.

Tuesday - April 23

De-load week

2-arm Swing
10 x 16, 24, 32, 32kg

IM Neck Harness
12 x 12kg

Squat
8 x 45, 135#
5 x 205, 255, 295#

Backwards Sled Drag
145# x 120' - 2 sets

150# sandbag - down/back 35' x 6 on minute

Bulgarian Split - hurricane
2 x 8 (r/l) - handles

Landmine twist
3 x 10 (r/l)

Saturday - April 20

2-arm Swing
10 x 16, 24, 32, 40kg

DB Shrug
20 x 80, 100#

MedBall Throw
2 x 8 @ 3kg

Press
5 x 20, 48kg
3 x 57kg
2 x 67
1 x 71, 76kg
81kg x 5

Log Clean+Push Jerk
5 x 110, 150, 170, 200, 220#

Ab Wheel
3 x 12

Friday - April 19

IM Neck Harness
12 x 12kg
12 x 20kg

2-arm Swing
10 x 16, 24, 32, 40kg

Sprint - 10yds x 8

Deadlift
5 x 70, 110, 137kg
3 x 164kg
2 x 191kg
1 x 205, 218kg
232kg x 4

Fr. Squat
5 x 70, 109, 126kg
3 x 142kg
1+ x 159kg - went for a 2nd but missed

Tire Flips
 285# - 3 x 12

Hanging Knee lifts
3 x 15

Wednesday - April - 17

2-arm Swing
10 x 16, 24, 32, 40kg

MedBall Throws
2 x 8 @ 3kg

DB Shrugs
20 x 80, 100#

Push Press - axle
5 x 15, 55, 65kg
3 x 78kg
2 x 91kg
1 x 98, 104kg
111kg x 5

Axle Clean + Push Jerk
5 x 55, 70, 88, 101, 115kg

2" DB Row
10 x 110, 130, 130#

Dips x 20, 20

Decline Situp - 3 x 15

Tuesday - April 16

2-arm Swing
10 x 16, 24, 32, 40kg

Box Jumps
5 x 18, 24, 30"
4 x 5 @ 36"

Squat
8 x 45, 135#
5 x 225, 250#
3 x 300
2 x 345
1 x 370, 395
420# x 5

Farmers to Chain drag - 40' each
- 205# to chain
- 225# to chain
- 255# to chain

Bulgarian Split - on hurricane
8 x 140, 230#

Ab Wheel
3 x 10

Wedensday - April 10

DB Shrug
20 x 80, 100#

2-arm Swing
10 x 16, 24, 32, 40kg

Sprint - 10 yds x 8

Deadlift
5 x 70, 120kg
2 x 177, 198kg
4 x 5 @ 212kg on 3:00 cycle x 5 last set

Front Squat
3 x 80, 117, 134, 151kg

Bench - 1st rep paused
5 x 95, 135, 185#
2 x 225, 255#
4 x 5 @ 270 on 3:00 cycle x 5 last set

Tuesday - April 9

IM Neck Harness
12 x 12kg
15 x 20kg

2-arm Swing
10 x 16, 24, 32, 40kg

Box Jump
5 x 18, 24, 30"
4 x 5 @ 36"

Squat
8 x 45, 135#
5 x 225#
2 x 320, 360#
4 x 5 @ 385# on 3:00 cycle x 5 last set - did not rep out due to powerlift meet this weekend.

Push Press - 2" Axle
8 x 15, 55kg
2 x 75, 85, 94kg
4 x 5 @ 101kg on 3:00 cycle x 5 last set

Press - 2" Axle

3 x 67, 76, 86kg

Saturday - April, 6

2-arm Swing
10 x 16, 24, 32, 40kg

MedBall Throw
2 x 8 @ 3kg

DB Shrug
20 x 80, 100#

Bench - paused 1st rep
8 x 45, 135#
5 x 185#
1 x 225#
6 x 5 @ 245# on 3:00 cycle x 13 last set

Close Grip
8 x 135, 185, 225, 225#

Pullups
bw x 8, 8

Friday - April 5

IM Neck Harness
10 x 12kg
15 x 20kg

2-arm Swing
10 x 16, 24, 32, 40kg

Deadlift - 3/4" deficit
5 x 70, 120kg
3 x 160
6 x 5 @ 191kg on 3:00 cycle x 10 last set

Fr. Squat
5 x 70, 90, 109, 126, 142kg

3-position Snatch - hip, knee, shin
2 x 15, 25, 25, 25, 25, 25kg

Wednesday - April 3

2-arm Swing
10 x 16, 24, 32, 40kg

DB Shrug
20 x 80, 110#

MedBall Throw
2 x 8 @ 3kg

Push Press - axle
8 x 15, 55kg
5 x 75kg
6 x 5 @ 91kg on 3 minute cycle x 10 last set

Press - axle
5 x 45, 55, 65, 75, 80kg

DB Row - 2" handle
8 x 100, 120, 130, 140#

Dips
15 x 16, 24, 32kg

Decline Situp
3 x 15

Tuesday - April 2

IM Neck Harness
12 x 12kg
15 x 20kg

2-arm Swing
10 x 16, 24, 32, 40kg

Box Jump
5 x 18, 24, 30"
4 x 5 @ 36"

Squat - paused 1st rep - rehband belt only
8 x 45, 135#
5 x 225, 315
6 x 5 @ 345# on 3:00 cycle x 10 last set

Bulgarian Split - hurricane
8 x 90, 190, 240#

Reverse Hyper
12 x 70, 160, 160#

Seated Calf Raise
10 x 70, 115, 115#

Ab Wheel
 x 10, 10, 10