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Old 11-24-2015, 02:07 PM   #1101
Joshua Williams
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Re: JDub - Killing my softness

37 / 210 / #2042

XX XX XX
Speed and power: XX XX XX XX XX
Long jump: 4-6 sets of 3-5 reps
Medicine-ball punch throw: 4-6 sets of 6 reps each side 30x6 " " "
Strength: XX XX XX XX XX
Paired set: XX XX XX XX XX
Hybrid deadlift: 4 sets of 4-6 reps 135x4 225x4 245x4 275x4 XX XX
Plyo push-up: 4 sets of 3-6 reps 6 " " " XX XX
Paired set: XX XX XX XX XX
Single-leg squat with knee tap: 4 sets of 6-8 reps per leg 15x6 " " " XX XX
Reverse-grip lat pull-down: 4 sets of 3-5 reps 235x4 250 250x3 " XX XX
Triset: XX XX XX XX XX
Lying hamstring curl: 2-3 sets of 10-15 reps XX XX XX
Side-elbow plank with dumbbell external rotation: 2-3 sets of 10-15 reps 20x10 " XX XX XX
Bent-over shoulder Y: 2-3 sets of 10-15 reps 20x10 " XX XX XX
Conditioning: XX XX XX XX XX
Tiger crawl: 10-20 yards, skip back XX XX XX XX XX
Reverse tiger crawl: 10-20 yards, skip back XX XX XX XX XX
Alligator crawl: 10-20 yards, skip back XX XX XX XX XX
Reverse alligator crawl: 10-20 yards, skip back XX XX XX XX XX
Spider crawl: 10-20 yards, skip back XX XX XX XX XX
Reverse spider crawl: 10-20 yards, skip back
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Old 12-01-2015, 07:51 AM   #1102
Joshua Williams
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Re: JDub - Killing my softness

37 / 210 / #2043

Speed and power: XX XX XX
30-yard change-of-direction shuttle: 4 sets, 1 min. rest between sets X X X X
Medicine-ball reverse scoop toss: 4 sets of 4 reps X X X X
Strength: XX XX XX
Paired set: XX XX XX
Single-arm dumbbell push press: 4 sets of 3-4 reps per arm 80x4 85x4 90x4 "
Barbell rack pull: 4 sets of 4-6 reps 225x4 315x4 365x3 315x4
Paired set: XX XX XX
Dumbbell freestanding row: 3 sets of 6-8 reps per arm 65x6 " " XX
Reverse lunge (off plate or small box): 3 sets of 6-8 reps per leg 10'sx10 20'sx12 25'sx12 XX
Triset: XX XX XX
Dumbbell pull-over to skullcrusher: 2 sets of 15 reps 80x15 XX XX
Dumbbell biceps curl: 2 sets of 15 reps 25x15 XX XX
Dumbbell rear-delt fly: 2 sets of 15 reps 25x15 XX XX
Conditioning: XX XX XX
Jump rope: 3 rounds of 3 min. work, 60 sec. rest
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Old 12-07-2015, 01:12 PM   #1103
Joshua Williams
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Re: JDub - Killing my softness

37 / 210 / #2044

Medicine-ball side scoop: 4 sets of 5 reps
Strength: XX XX XX
Paired set: XX XX XX
Front squat: 4 sets of 4-6 reps 135x4 185x4 225x4 245x4
Chin-up: 4 sets of 4-6 reps Bwx4 +25x4 +45x +55x4
Paired set: XX XX XX
Incline dumbbell press: 3 sets of 6-8 reps 90x6 " 95x6 XX
Single-leg dumbbell Romanian deadlift: 3 sets of 10-15 reps 20x10 " " XX
Triset: XX XX XX
Exercise-ball pull-in: 2 sets of 10-15 reps XX XX
Exercise-ball pike: 2 sets of 12-15 reps XX XX
Exercise-ball shoulder L and W: 2 sets of 15 reps each XX XX
Conditioning: XX XX XX
Leg complex: 2 rounds XX XX XX XX
Speed squat (hands behind head): 20 reps XX XX
Squat isometric hold (just above parallel, arms in front of body): 20 sec. XX XX
Gorilla burpee: 10 reps XX XX
Squat jump: 10 reps
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Old 12-09-2015, 10:23 AM   #1104
Joshua Williams
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Re: JDub - Killing my softness

37 / 210 / #2045

1hr muay thai
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Old 12-11-2015, 08:05 AM   #1105
Joshua Williams
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Re: JDub - Killing my softness

37 / 214 / #2046

Quad-set 1: XX XX XX
Rest 3 minutes between quad-sets. XX XX XX

Box jump: 4 sets of 4 reps 4x4 18in 24in 30in "
Weighted chin-up: 4 sets of 3 reps per side 115x3 " " "
Rainbow medicine-ball slam: 4 sets of 3 reps per side 20x3's " " "
Quad-set 2: XX XX XX
Rest 3 minutes between quad-sets. XX XX XX
Dumbbell step-up: 3 sets of 5-6 reps per leg 35'sx5 " 40'sx5 XX
Lateral bench jump-over: 3 sets of 5-6 reps per leg X " X XX
Dumbbell rotational shoulder press: 3 sets of 5-6 reps per side 20'sx5 25'sx5 30'sx5 XX
Medicine-ball roll-out from knees: 3 sets of 4-7 reps 5 " " XX
Quad-set 3: XX XX XX
Rest 3 minutes between quad-sets. XX XX XX
Rope triceps pull-down: 2 sets of 13 reps 100x13 120x13 XX XX
Rope face-pull: 2 sets of 13 reps 60x13 90x13 XX XX
Wood chopper: 2 sets of 8-9 reps per side 30x6 40x8 XX XX
Ball hamstring hat trick: 2 sets of 16, 14, 12 reps per exercise (ball hamstring curl, hip thrust with feet on ball and knees at 90 degrees, hip thrust with feet on ball and knees less than 90 degrees) XX XX
Conditioning: XX XX XX
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Old 12-15-2015, 09:24 AM   #1106
Joshua Williams
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Re: JDub - Killing my softness

37 / 214 / #2047

Quad-set 1: XX XX XX
Barbell Romanian deadlift: 4 sets of 3-4 reps 135x4 185x4 " "
Broad jump: 4 sets of 3 reps X X X X
Landmine press: 4 sets of 3-4 reps 45x4 70x4 90x4 100x4
Landmine press and catch: 4 sets of 4-5 reps per arm 45x4 70x4 90x4 "
Quad-set 2: XX XX XX
Single-arm dumbbell row: 3 sets of 5-6 reps per arm 70x5 85x5 95x5 XX
Alternate-arm speed row with band: 3 sets of 10 seconds X X X XX
Plate tornado: 3 sets of 6-8 reps each direction 25x6 35x6 45x6 XX
Bulgarian split squat: 3 sets of 5-6 reps per leg 35x5 " " XX
Quad-set 3: XX XX XX
Dumbbell biceps curl: 2 sets of 13 reps 30x13 XX XX
Dumbbell plank row: 2 sets of 6 reps per arm 30x6 XX XX
Exercise-ball Y, L, A: 2 sets of 13 reps per letter XX XX
Exercise-ball pike roll-back: 2 sets of 8-12 reps X8 XX XX
Conditioning: XX XX XX
Single-leg complex with bench: 2 rounds XX XX XX
Bodyweight squat: 20 reps XX XX
Lunge: 10 reps XX XX
Step-up: 10 reps XX XX
Jump squat: 10 reps
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Old 12-21-2015, 08:33 AM   #1107
Joshua Williams
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Re: JDub - Killing my softness

37 / 211 / #2048

Throw complex: XX XX XX
Step soccer throw: 4 sets of 8 reps 20x8 " " "
Step chest throw: 4 sets of 8 reps 20x8 " " "
Alternating side scoop throw: 4 sets of 4 reps per side 20x4 " " "
Front scoop throw: 4 sets of 4 reps per side 20x4 " " "
Farmer\'s walk complex: XX XX XX
Dumbbell farmers carry: 3 sets of 30-40 yards 90x30 " XX
Dumbbell front rack reverse lunge: 3 sets of 5 reps per leg 20'sx5 " XX
Dumbbell farmers carry: 3 sets of 30-40 yards 90x30 " XX
Dumbbell high pull: 3 sets of 6 reps 35x6 55x6 XX
Dumbbell farmers carry: 3 sets of 30-40 yards 90x30 " XX
Dumbbell row: 3 sets of 8 reps 50x6 55x8 XX
Dumbbell farmers carry: 3 sets of 30-40 yards 90x30 " XX
Breakdancer push-up: 3 sets of 10 reps X XX
Conditioning: XX XX XX
Rest 3-5 minutes between rounds.
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Old 12-21-2015, 12:55 PM   #1108
Joshua Williams
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Re: JDub - Killing my softness

37 / 211 / #2049


XX XX XX
Rest 3 minutes between quad-sets. XX XX XX
Front squat: 4 sets of 3-4 reps
Box jump: 4 sets of 5 reps
Weighted chin-up: 4 sets of 3-4 reps per side 45x4 "
Rainbow medicine-ball slam: 4 sets of 4 reps per side
Quad-set 2: XX XX XX
Rest 3 minutes between quad-sets. XX XX XX
Dumbbell step-up: 3 sets of 5-6 reps per leg XX
Lateral bench jump-over: 3 sets of 7 reps per leg XX
Dumbbell rotational shoulder press: 3 sets of 6-7 reps per side 30x7 " 35x7 XX
Medicine-ball roll-out from knees: 3 sets of 4-7 reps 5 6 7 XX
Quad-set 3: XX XX XX
Rest 3 minutes between quad-sets. XX XX XX
Rope triceps pull-down: 2 sets of 14 reps 120x14 " XX XX
Rope face-pull: 2 sets of 14 reps 90x14 100x14 XX XX
Wood chopper: 2 sets of 9 reps per side 40x9 50x9 XX XX
Ball hamstring hat trick: 2 sets of 18, 16, 14 reps per exercise (ball hamstring curl, hip thrust with feet on ball and knees at 90 degrees, hip thrust with feet on ball and knees less than 90 degrees)
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Old 01-08-2016, 10:27 AM   #1109
Joshua Williams
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Re: JDub - Killing my softness

37 / 211 / #2050

Conditioning
Complete 4 Rounds for time:
225 lb Deadlift 5 Reps
Double Unders 15 Reps
5-10-5 yd Sprint
Rest 1 minute
*For 5-10-5 yd Sprint, alternate directions each round.
Post fastest and slowest rounds to comments.
IIII in 18:17
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Old 01-11-2016, 08:20 AM   #1110
Joshua Williams
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Re: JDub - Killing my softness

37 / 211 / #2051

30yd bear crawl
10 ring rows

9rds
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