Sun: April 1st, 4 Horseman - Recovery day

In the AM:
Joint mobility
Foundation drills

In the afternoon:
Yoga x 25 min

Comments:
Ate quite a bit today. Still very sore from the increase in volume. Love training again with is a plus.

Sat: March 31, 4 horseman day 3 - P/E

Early AM:

Hot shower 

Joint mobility / RIS 

Afternoon: 

SSST (10 min) 

170 x kb snatch @ 45#

(Mix between reg kb snatch and health snatch)

Then: cool down

25 x rafter pull-ups (perfect reps, 1-3 ladders)

Yoga / breathing work

Fri: March 30, 4 horseman day 2 - job specific

In the afternoon:

Jonesworthy:

Squat: 80-64-48-32-24-12

2h swing: 40-32-24-16-12-6 @ 60# kb

Push-up: 20-16-12-8-6-3

Done in 17:44

Then:

Yoga x 15 min (very unfocused)

Thursday, March 29th, 4 horseman day 1 - strength

Warm up: 

3 rounds: 

5 x goblet squat @ 45 

15 x 2h swing @ 45 

10 x push-up 

Then: 

Work up to a heavy front squat (4 x 1 @ 185)

Then:

5 rounds

3 x front squat @ 135 

3 x high box jump 

10m db crawl @ 55’s 

Then:

4 rounds:

10 x thrusters @ 2 x 30# kbs

30m sled push 

15 x 2h swing @ 60# kb 

Then: 

5 rounds: 

5 x perfect chin-up 

5 x perfect dip 

5 x perfect push-up 

Then: cool down

Band stretch 

Monday, Feb 12th, 2018, MMS Day 1

Mass Made Simple Day 1

Warm Up:
Dynamic stretch

then:

KB play @ double 45's (cleans and front squats)

Workout:
Bench Press: work up to a heavy 5 (185#)

Batwing rows: 3 x 10 sec holds @ 45's

1h Press: 3 x 5/5 @ 45

BB Complex: 3 x 3 of each @ 95

Back Squat: 1 x 30 @ 95

then: Cool down
Arm work with bands

Sprints: 5-1 down and back ladder (1 min rest between rungs)

Mon, Nov 20th, 2017 - Jailhouse strong legs, coaching

Early AM:
Coach basketball 90 min

In the PM:
5 goblet squats @ 45
10 swings @ 45
10 pushups
 - 2 rounds

Back Squat
1 x 10 @ bar
1 x 5 @ 135
2 x 5 @ 225

5 goblet squats @ 60
10 swings @ 60
10 pushups
 - 3 rounds

5 min continuous bodyweight squats

then:
Coaching x 120 min

Friday Nov 17th - Sunday, Nov 19th 2017 - Recovery

Still fighting a bad cold so rest and recovery. Still active but tried to spend some quality time with the family before hoops starts.

Thur: Nov 16th, 2017, Jailhouse Strong Push

In the PM:

1) Bench Press:
1 x 10 @ bar
1 x 5 @ 135
1 x 3 @ 185
5 x 2 @ 205 (85%)
1 x r/p (5-2-2)

2) Wide Grip pullup:
6 x 5 dhnk

3) DB Bench Press:
2 x 8 @ 60's

4) Juarez Valley Pushups
20-1-19-2-18-3 ect.... down to 11-10 (yuck...... 210 total, approx 14 min)

5) Banded tricep pushdowns
a boatload (huge pump)

6) Cool down
4 x 120 yard sprints
1 x 400m farmer carry @ 45# kbs

Wed: Nov 15th, 2017, Recharge Day

In the PM:

5 x goblet squats @ 45
15 x swings @ 45
10 x pushups
5 x pullups
 - 3 rounds

4 x 120 yard sprints

80m heavy tire flip

Brief yoga and joint mobility to cool down

Comments:
Felt really good after this workout. Body getting a little used to the volume of the Josh Bryant stuff so soreness is not as bad as first couple days.

Tue: Nov 14th, 2017, Jailhouse Strong Back

In the PM:

Warm up:
5 x goblet squat @ 45
15 x swing @ 45
10 x pushup
 - 3 rounds done quickly

1) Snatch Grip rack pulls
5 x 6 @ 275 w/ straps

2) Chinups
50 total reps, done throughout the workout in between sets

4) Deadstop hand supported rows
3 x 8/8 @ 75#

5) Juarez Valley Deads
6,1,5,2,4,3 @ 225 w/ 50 jump rope in between each rung

6) Guns
3 sec paused hammer curls w/ squeeze
Banded tricep pushdowns

7) Defranco's plate core complex
2 rounds done in a row w/ 45# kb

Mon: November 13th, 2017, Jailhouse Strong Shoulders/Upper

During Lunch:

1) Military Press:
1 x 10 @ bar
1 x 3 @ 95
1 x R/P @ 105 (8-5-4)
2:30 break
1 x R/P @ 95 (9-5-5)

2) Bar Dips:
4 x 6 (still getting used to these, pretty weak)

3) 1h KB press:
4 x 6/6 @ 45#

4) Shoulder Pre-hab work
10 x front raises
10 x lat raises
10 x reverse flys
 - 2 rounds non stop w/ 10's

5) Guns
Tricep pushdowns
Heavy hammer curls
 - 2 rounds

Comment:
Weighed in @ 212# so a 5# increase from last week. Eating much more than the past couple years. Feels good to just eat instead of fasting until every evening. Body immediatly filled out. Sister walked in after last week and said "whoa...." which is a good sign. Wife immediatly noticed increase as well probably just from increase in calories.

Sat: Nov 11th, 2017 and Sunday, Nov 12th, 2017, recovery

Spent both days with my sons while wifey at work.

Got in a cold shower, joint mobility and some light yoga. Body is super super sore on top of having a bad cold.

Fri: Nov 10th, 2017 Jailhouse Strong Lower Body

Week 1, Day 2

In the AM:
Long hot shower
Quiet time

During lunch:

1) Back Squat
1 x 10 @ bar
1 x 5 @ 135
6 x 3 @ 225 (approx 80%)

2) Dbl KB Front squat:
2 x 8 @ 60's

3) Farmer Carries:
Long walk with 2 x 60's

4) Upper body band work:
30 x pull-aparts
15 x shoulder dislocates
30 x hammer curl
50 x tricep extensions

In the PM:
1) Juarez Valley Squat and carry ladders
20,1,19,2,18,3 ect all the way to 11,10 w/ farmer carry in between

2) Box Sled pushes
10 x 30m (length of high school basketball court)

Thursday Nov 9th, 2017 Jailhouse Strong - Upper, Push

In the AM:
Quiet time
Joint mobility
Cold shower

In the PM:

Warm Up:
2 x 10 front raise @ 2 x 15's
2 x 10 lat raise @ 2 x 15's
2 x 10 shoulder dislocate @ PVC

then:
1) Bench Press:
5 x 3 @ 185 (80%)
1 x R/P set @ 185 (80%) (8-4-2)

2) DB Bench Press:
1 x 10 @ 60's
2 x 7 @ 60's

3) DB Flyes:
3 x 15 w/ 25's

4) Rope Tricep Extension:
3 x 15
1 x 12

5) Wide Grip Pullup:
3 x 6

6) Juarez Valley Pushup Ladder
20 pushups
farmer carry 2 x 60's across weightroom
1 pushup
farmer carry
19 pushups
farmer carry 
2 pushups
ect ect ect down to 15-5 before had an athlete drop a weight on his foot, break his toe and had to be rushed to emergency room.

Comments:
Super pump during pushups from tricep extensions, made the pushups extremely difficult. Pretty fun workout all together. Goal will be to go through 2 4 week blocks and gain some mass. Current weight is at 207 and goal will be 220 and able to still move and be athletic.