Thread: Marc's Journey
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Old 05-14-2010, 02:39 PM   #5
Marc
Marc
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Join Date: May 2010
Location: Iowa
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I like to switch it up from time to time as far as the event training goes but as for the rest of it it goes soemthing like this

Monday-
Speed bench with chains 8x3 (45 second rest between sets)
J-press (dumbell shoulder press) 5x5
Lat pulldowns 3x8
Face pulls 3x12
Skullcrushers 3x8
Hammer Curls 3x8
Tire strikes 4x20 each side

Tuesday-
Either box squats or chain squats 8x5 (45 second rest between sets)
Good mornings 5x5
pistols 5x5
Yoke carry, I just usually take a barbell with some rubber weights out to the alley and clean and press it, set it on my back and go down and back 50-60 yards down then turn around come back 3 or 4 times for speed. Not the same as using the real yoke and obviously alot less weight but working on technique, speed etc.

Wed-
Some ab and core work
Reverse Hypers
Band Good Mornings 4x8
Weighted situps 4x20
medicine ball situps 4x20
Sled drag medley as I listed in my first post, doing it Friday this week because of weather. Sometimes Ill work another event into this day such as farmers walks.

Thursday-
Heavy bench 5x3
OHP- Usually using the log, 5x5
Dumbell Rows 3x8
Skull crushers 3x8
Hammer Curls 3x8
Sometimes Ill do tire strikes again for a finisher or the slosh pipe. 8 foot peice of 5 inch pvc half full of water with end caps, carry it overhead down alley and back.

Friday-
Heavy Squats 5x5
Good Mornings 5x5
Pistols 5x5
GHR 5x3---I suck
Sometimes a finisher sometimes nothing just depends.

Saturday-
Events, it varries. Doing truck pull tomorrow. Would be flipping the tire but my forearms are beat.

Sunday- OFF

I have one more week of this after this week and then my deadlifts and various other things will be cycled in.
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Last edited by Marc; 05-14-2010 at 02:41 PM.
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