start of May – two week deadlift cycle – Monday through Friday – add 5 pounds every session
Wednesday, May 1st
Pistol – 3 sets of 5
Chins – 3 sets of 8
Dips – 3 sets of 8
Floor press – 2 sets of 12
Renegade row – 2 sets of 6
Windshield wipers – 2 sets of 10
Friday, May 3rd
Pull-up – 2 sets of 5
Military press to windmill – 3 sets of 3
Front squat – 8 sets of 5
Diamond push ups – 1 set of 30
Curls – 2 sets of 8
Tuesday, May 7th
Pull up – 2 sets of 5
Military press – 2 sets of 5
Front squat – 5 sets of 5
Calf raise – 2 sets to failure (single leg)
Windshield wipers
Friday, May 10th
Floor press – 3 sets of 10
Renegade row – 3 sets of 5
Pistol – 3 sets of 5
Kung fu stances
Ab wheel – 3 sets of 5
Saturday, May 11th
Jog
Monday, May 13th
Pull up – 2 sets of 5
Military press – 2 sets of 5
Front squat – 2 sets of 5
Lunge – 2 sets of 10
Knee raises – 2 sets of 10
Swings – 6 minutes
Tuesday, May 14th
Floor press – 3 sets of 10
Renegade row – 2 sets of 6
Bodyweight row – 2 sets of 10
kung fu stances
hooks on on heavy bag (punch practice)
Wednesday, May 15th
Pistol – 5 sets of 5
Pull up – 2 sets of 5
Military press – 3 sets of 10
Thursday, May 16th
Jump rope – 100
Swing – hand to hand
repeated as circuit
Tuesday, May 20th
Pull up – 2 sets of 5
Military press – 2 sets of 5
Windmill – 2 sets of 5
Front Squat – 3 sets of 8
Ab wheel – 2 sets of 5
Swing – 6 minutes
Wednesday, May 21st
Curl – 3 sets of 6
French press – 3 sets of 6
Windshield wipers
calf raise
kung fu stances
Thursday, May 22nd
10 minutes clean and jerk
floor press – 3 sets of 10
Renegade row – 3 sets of 6
Push ups – squats – swings – superset repeated 3x
Monday, May 26th
Pistol – 2 sets of 5
Military press – 2 sets of 5
Pull up – 2 sets of 5
Windshield wipers – 2 sets of 10
Walk