Agile 8
3x5 CM Jump
Deadlift 375x8, 415x3, 455x3, 480x3
Sit-up 10# 3x12
Good Morning 115# 2x12
Conditioning
Agile 8
Push Press 3x5
Press 160x8; 205x3
supersetted with rows and chins
DB Curl 30# 3x10
Tricep Pressdown 60# 3x10
Face Pull 40# 3x12
Light Conditioning
Agile 8
Box Jumps 3x5
Squat 300x7; 335x5; 370x5; 390x3
Situps 3x12 10#
Back Ext 2x16 10#
Conditioning
Agile 8
Ball Slam 3x5
Bench 245x9; 275x5; 305x5
supersetted with pull-ups
DB Curl 25# 3x10
Tricep Pressdown 60# 3x10
Face Pull 20# 3x12
Light Conditioning
Agile 8
Box Bounds 5x3
Deadlift 350x9; 395x5; 435x5
Stopped a little early, form was feeling really off today
Leg raise 8, 8, 7, 5
Conditioning
Agile 8
Push Press 3x5
Shoulder Press 150x9, 165x5, 185x5, 200x2
supersetted with chins
DB Curl 30# 3x10
Tricep Pressdown 70# 3x10
Face Pull 20# 3x12
Light Conditioning
Agile 8
Box Jump 3x5
Squat 335x7; 375x1; 410x1; 445x1
Sit ups 25# 12, 8, 8
Back hyperextension 25# 3x8
Conditioning
Agile 8
Ball Slam 3x5
Bench 275x7; 305x1; 335x1; 365x1
supersetted with pull-ups
Curls 25# 3x10
Tricep Pressdown 70# 3x12
Face Pull 25# 3x15
Light Conditioning
Agile 8
Bounds 3x5
Deadlift 395x6, 435x1, 475x1, 520x1
4x10 Romanian Deadlifts
4x10 Sit-Ups
Conditioning
Agile 8
DB Push Press 35# 3x5
Worked up to a press of 225#
supersetted with pull-ups
Bench 5’s 135, 185, 225, 275
CG Incline 8x135, 8x155, 6x160
Cable row 5x12 adding weight each set
Cable Pressdown 60# / 40# Barbell Curl 4x15
Conditioning
Agile 8
Box Jump 3x5
Squat 135x3; 225x3; 295x2; 345x1; 395x1; 435x2; 455x1
need to work on the strength in the hole
Deadlift 135 2x3; 225 2x3; 315x3; 335x5; 395x2
DB Romanian Deadlift 70#, 80#, 85# x10
Leg Curl 3x12
Standing Abs - A Lot
Back Hyperextension 2x20
Conditioning
Tuesday’s Training
Bench 135x3; 185x3; 225x3; 275x1; 315x1; 345x2
supersetted with pull-ups
Press 5x5 with 135# 60 sec rest
DB Bench 60# 15, 15, 8
T-Bar Rows 70# 5x10
Barbell Curls 30# / Band Pressdowns 3x20
Conditioning
Agile 8
Seated Box Jump 3x5
Deadlift 225x3; 315x2; 405x1; 495x1; 545x1
Squat 5x5 @ 275# 60s rest
Leg Curl 4x10 (60-100#)
Leg Raise 4x8
Back Extension BW 20, 20, 10
Conditioning
Agile 8
DB Push Press 3x5 35#
Press 95x3, 135x2, 185x1; 215x1; 235 fail
supersetted with pull-ups
Bench 5x5 @ 245 60s rest
T-Bar Rows 12, 12, 10, 10 with 65#
40# Curl/Band Pressdown Superset 3x20
Conditioning
Agile 8
Box Jumps 3x5
Pause Squat (2sec pause in the hole)
3 x 135, 225, 275, 315, 365,405
Deadlift 315 4x5, 3 60s rest
Leg Curl 12, 12, 10, 8 Ascending Weight
Standing Abs - 30s rest, 6x12
Back Hyperextension 20, 20, 10 at BW
Conditioning
Agile 8
3x5 Plyo Pushups
Floor Press (2 sec pause on the floor)
3 x 135, 225, 275, 315, 335
Press 5x5 @ 135 60s rest
T- Bar Row 80# 12, 10, 8. 45# 12, 12
Band Curl / Band Pressdown 3x12
Conditioning
Agile 8
3x5 bounding jumps
Clean grip Deadlift 3x135, 225, 315, 365 405x1
Squat 5x5 @ 275, 60s rest
Leg Curl 10, 10, 8 30s rest
Abs, Back Ext 4x10
Conditioning
Agile 8
Box Jump 3x5
Pause Squat (2sec pause) 135x3, 225x3, 315x2, 365x1, 405x1, 445x1, 465x1
Speed Deadlift 405, 455, 405, 365 x1
Leg Curl 80# 4x12
Eagle Sit-ups 4x12
KB Rdl 3x A lot
Conditioning
Agile 8
Plyo Push-ups 3x5
Floor Press 3x135, 225, 2x315, 1x365, 385 fail
Pull Down 4x10
Push Press 5x3
Bradford Press 2x10
Arms
Conditioning
Agile 8
Box Bounds 4x4
Clean Grip Deadlifts 3x135, 2x225, 1x315, 405, 425Fail
Squat 2x135, 225, 315, 365, 385 5x315
Leg Curls 4x12
Sit ups 4x10
KB Romanian Deadlifts 20, 20, 10
Conditioning