Max Effort 2.6.17.
Rack pull from weakest DL position 9x1-3 (no more than 4 sets of 90%) use first 3 sets as building / warm up): 3x126 189 220 252 274 4x1 283
Trap Bar Carry 3x150ft with 185lb while wearing a 20lb weight vest: 200lbs on bar
Leg curl 4x25 with 2lb or 5lb ankle weights: 2lb weights
Evil wheel accumulate 50 reps (go as far as possible and don't let back extend stay hollow!)
Dynamic Effort 2.8.17.
Bench press 10x2 rest 45s (50% max on bar with 25% in band tension) 10x2x 63lbs w/ purple bands
DB incline bench press 3x10 1x10x 25lbs 3x10x 30lbs
Dirty 30s 4 sets must increase load each set: Ew. 1x 30, 33, 35 37
Reverse DB fly 4x12 2x12x5lbs 2x12x8lbs
Chinese plank hold 4x45-60s rest 60s
Max EffortBox 2.10.17
squat 9x1-3 reps (like before building, should be hitting 3s in warm ups and 2s and u progress to 90%) 2x123 3x130, 141, 176, 188, 200 1x 210, 210, 213, 215,
Reverse hyper 4x12 at 35-50% max back squat (I will show you proper technique) These were really difficult and I only used 85 for each set.
Duck walk carry 3x50ft at 100lb rest 90s-2mins b/t sets I used 2lbs ankle weights
Keg walk 90-100lb 4x50ft wearing 5lb ankle weights rest 6s between sets Put the 20lbs vest on too used 100lb keg felt good.
Hollow position hold 4x20-40s rest 60s
Dynamic Effort 2.11.17
Press 10x2 rest 45s (50%max on bar with 25% in band tension)10x2x 51lbs w/ purple bands
Circus DB clean and press 4x10 at manageable weight Did 4x5 on right arm and 4x5 at 50lbs on left
Banded belt squat 4x60s AMRAP rest 60s b/t sets (use 2 thinner bands together, goal is a rep every second) 40lbs tension, purple & red band, 58, 54, 55, 53
Had to stop here b/c comp was staring so these did not get done.
Rebounding box jump overs (PVC on box) pick diff. height and use 4 boxes (12 cycles through)
Hip extension on bench 4x30 reps with 2lb ankle weights