Program III Day 3 WO

Open-

Warm up- Squats- 4 sets of 10,
2 with 25 lbs DBs, 2 without any weight

Create

Squat Presses- 35 DBs- 4 sets of 5

Bent Rows- 60 lbs on BB- 4 sets of 7

Buelers- 40 lbs - 3 sets of 7

Bar Thrusts- 50 Lbs 3 sets of 10 on each side.

DB swings, Plank with Tabata time format- 40 lbs DB
4 mins of 20 sec on 10 sec off.

Additional stuff -Did a couple of sets (of 12) on the glute machine (the one in which you stck your feet or ankles up high then go up an down with hands behind your head)
Bench presses- 3 sets of 4- 90 lbs
Did a few lunges holding 30 lbs DBs.

Release

some shoulder exercises.

Tueday May 27th- Prog III Day 2

Open-

Create-

Tough combo: push up row/burpee/overhead press. 5 of each for 3 sets, non-stop.
Push up row- 25 lbs DBs
Overhead Press- (DBs) 30 lbs
Time: 12-13 minutes

Note- took a one minute break between 2nd and 3 rd set. And the burpees were not all that pretty.

Bar thrusts- Traditional rep scheme of 10 per side, 4 sets
1st set- 60 lbs
following 3 sets 65 lbs

After the 3rd set- Practised the rack position for squats with no weights on the BB.

Release-

Some shoulder exercises

Program III - Day 1 WO- 1RM DL

Open-

Create

Warm up- for 1rm 5 reps 160 lbs-

1 set of 3- 170 lbs

1 set of 2- 170 lbs

1 rep- 180 lbs

1 rep- 185 lbs

1 rep 190 lbs

1 rep 195 lbs

1 rep 200 lbs

In between DLs, did some overhead presses, 5 sets of 5- 50 lbs on BB

Squat rows-
1 set of 10 - 175 lbs
following 2 sets of 10 - 180 lbs

Turkish getups/windmill/burpee: at the top of each TGU, throwing in a windmill. 5 per side (used 30 lbs db), followed by 5 burpees.
3 sets for time

Time- 18 minutes

Release-

some shoulder exercises

Saturday May 24th- Day Off, kinda light stuff

Open-

Create-

Practiced the new DB combo (Bent row/swing/squat press)- 3 sets wth 30 lbs DBs

Played around with some weights etc, did some bench presses etc.

20 mins on the Stationary bike

Release-

Some shoulder exercises

Program III Day 3 WO

Open-



Warm up- Squats- 4 sets of 10,
2 with BB no weights, 2 without BB




Create


Squat Presses- 40 Lbs on BB- 4 sets of 5



Bent Rows- 60 lbs on BB- 3 sets of 7


Buelers- 37.5 lbs - 3 sets of 7

Bar Thrusts- 37.5 Lbs 3 sets of 10 on each side.



DB swings, Plank with Tabata time format- 40 lbs DB
4 mins of 20 sec on 10 sec off.

Note- I think the addition of bar-thrusts made the DB swings a bit more challenging.



Release



some shoulder exercises.

Tuesday May 20th- Program III Day 2 WO

Open-

Create-

Bar thrusts- Traditional rep scheme of 10 per side, 3 sets

1st set- 55 lbs
2nd and 3rd sets 60 lbs

Tough combo: push up row/burpee/overhead press. 5 of each for 3 sets, non-stop (?).

Push up row- 25 lbs DBs

Overhead Press- (barbell) 25 lbs

Time – under 15 minutes

Note- took a one minute break between 2nd and 3 rd set. And the burpees were not all that pretty.

After the 3rd set- Practised the rack position for squats with no weights on the BB.

Release-

Some shoulder exercises

Program III Day 1 WO

Open-

Create

Warm up- for 1rm 6 reps 140 lbs-

1 set of 3- 160 lbs

1 set of 3- 170 lbs

1 set of 3- 180 lbs

1 set of 2- 190 lbs

1 rep 200 lbs

1 rep 205 lbs

In between DLs, did some overhead presses, 4 sets of 5- 50 lbs on BB

Squat rows-
3 sets of 10 - 180 lbs

Turkish getups/windmill/burpee: at the top of each TGU, throwing in a windmill. 5 per side (used 30 lbs db), followed by 5 burpees.
3 sets for time

Time- 17 minutes

Release-

some shoulder exercises

Program III Day 3 WO

Open-

Warm up- No weights Squats- 3 sets of 12

20 Pushups

Squat Presses- 30 Lbs on BB- 4 sets of 5

Bent Rows- 50 lbs on BB- 3 sets 12, 9, 8

Buelers- 40 lbs - 3 sets of 7

DB swings, Plank with Tabata time format- 40 lbs DB
4 mins of 20 sec on 10 sec off.

Release

some shoulder exercises.

Tueday May 13th- Prog III Day 2

Open-

Create-

Forgot the order this time and began with Tough combo and did the Bar thrusts afterwards.

Tough combo: push up row/burpee/overhead press. 5 of each for 3 sets, non-stop (?).

First Set- Push up row- 25 lbs DBs

Overhead Press- (barbell) 30 lbs

---about 45 sec break--------

Second set- Push up row- 25 lbs DBs

Overhead Press- (barbell) 25 lbs

----about a min break------------

Third set- Push up row- 25 lbs DBs

Overhead Press- (barbell) 25 lbs

Time – under 15 minutes

Note- The burpees were not all that pretty.

Bar thrusts- Traditional rep scheme of 12 per side, 3 sets- 60 lbs
-------------------------------------------------------------------

After the WO- Practised the rack position for squats with no weights on the BB - 3 set of 6.

Did 3 set of 10 - 12 jumps with 25 lbs DBs in hands

Release-

Some shoulder exercises

Program III Day 1 WO

Open-

Warm up- for 1rm max 6 reps 140 lbs-

1 set of 3- 150 lbs

1 set of 3- 160 lbs

1 set of 3- 170 lbs

1 set of 3- 180 lbs

1 rep190 lbs

1 rep 200 lbs

Squat rows- 1 set of 15 - 170 lbs
1 set of 15 - 175 lbs

Turkish getups/windmill/burpee: at the top of each TGU, throwing in a windmill. 5 per side (used 30 lbs db), followed by 5 burpees. 3 sets for time- Took about 18 minutes

Release-

some shoulder exercises

There's nothing like a 5 AM WO

Program III Day 3

Open-

Warm up- No weights Squats- 3 sets of 12

20 Pushups

Squat Presses- 30 Lbs on BB- 4 sets of 5 (I think I did better with the technique this time)

Bent Rows- 50 lbs on BB- 3 sets 10, 8, 9

Buelers- 35 lbs - 3 sets of 7

DB swings, Plank with Tabata time format- 40 lbs DB
4 mins of 20 sec on 10 sec off. (This combo is pretty much da bomb!!)

Release

some shoulder exercises.

Tuesday- May 6th- Prog III Day 2

Open-

Create-

Bar thrusts- Traditional rep scheme of 10 per side, 3 sets- 60 lbs

Tough combo: push up row/burpee/overhead press. 5 of each for 3 sets, non-stop (?).

Push up row- 20 lbs DBs

Overhead Press- (barbell) 25 lbs

Time – under 15 minutes

Note- took a one minute break between 2nd and 3 rd set. And the burpees were not all that pretty.

After the 3rd set- Practised the rack position for squats with no weights on the BB.

Release-

Some shoulder exercises

Day 1 WO- 1rm DL (May 4th)

Open-

Warm up- for 1rm max 6 reps140 lbs-

1 set of 3- 150 lbs

1 set of 3- 160 lbs

1 set of 3- 170 lbs-

1 set of 2- 180 lbs-

1 rep190 lbs

Squat rows- 1 set of 15 - 170 lbs
1 set of 15 - 175 lbs

Turkish getups/windmill/burpee: at the top of each TGU, throwing in a windmill.5 per side (used 30 lbs db), followed by 5 burpees.3 sets for time- Took about 20 minutes

Release-

some shoulder exercises

Off/light day

Open-

15 min row

15 min stationary bike

15 min jog/brisk walk

Release and shoulder exercises

Steam room- 10 mins

Program III Day 3

Program III Day 3 WO- Much better this time!!

Open-

Warm up- No weights Squats- 3 sets of 12

Squat Presses- 30 Lbs on BB- 4 sets of 5

Bent Rows- 50 lbs on BB- 3 sets 10, 8, 10

Buelers- 35 lbs - 3 sets of 7

DB swings, Plank with Tabata time format- 40 lbs DB
4 mins of 20 sec on 10 sec off.


Close

and some shoulder exercises.