12.30.11

Deadlift

1) Work up to a one rep max. Three max attempts. If you fail a weight you can try again or move down but not up until you are successful at that weight.

2) 3 Rounds
20 Pullup
30 Pushup
40 Situp
50 Squat

12.28.11

Shoulder Press:

1) Work up to a one rep max. Three max attempts. If you fail a weight you can try again or move down but not up until you are successful at that weight.

2) 12 Minutes AMRAP
5 Pullup/Row
10 Pushup
15 Squat

12.26.11

Back Squat:

1) Work up to a one rep max. Three max attempts. If you fail a weight you can try again or move down but not up until you are successful at that weight.

2) 5 rounds 30/30 Pushup rest 2 minutes 5 rounds 30/30 squat

12.23.11

Deadlift 5 x 3
Assistance:
5 x 10 Good Morning
5 x 15 Russian Twist
Flying Burpee x 200 ft

12.21.11

Shoulder Press 5 x 5
Assistance:
5 x 10 See Saw Press
5 x 30 sec. L-hang
Headstand hold 1 minute total

12.19.11

Back squat 5 x 5

5 x 10/leg lunge
5 x 15 weighted situp

1 x 200 ft. Waiters walk

12.16.11

Deadlift 5 x 3
Assistance:
5 x 10 Good Morning
5 x 15 Russian Twist
Flying Burpee x 200 ft

12.14.11

Shoulder Press 5 x 5
Assistance:
5 x 10 See Saw Press
5 x 30 sec. L-hang
Headstand hold 1 minute total

12.12.11

Back Squat 5 x 5
Assistance:
5 x 20/leg lunge
5 x 15 (Weighted) Situp

1 x 200 ft. Waiters Walk

12.9.11

Deadlift 5 x 3
Assistance:
5 x 10 Good Morning
5 x 15 Russian Twist
Flying Burpee x 200 ft

12.7.11

Shoulder Press 5 x 5
Assistance:
5 x 10 See Saw Press
5 x 30 sec. L-hang
Headstand hold 1 minute total

12.5.11

Back Squat 5 x 5
Assistance:
5 x 20/leg lunge
5 x 15 (Weighted) Situp

1 x 200 ft. Waiters Walk

12.3.11

Saturday's Fun:
Old Fashioned CrossFit Style
For Time:
5 rounds
400M
30 Box Jump
30 Wall Ball

12.2.11

Deadlift 5 x 3
Assistance:
5 x 10 Good Morning
5 x 15 Hollow Rocks
Flying Burpee x 200 ft

11.30.11

Shoulder Press 5 x 5
Assistance:
5 x 10 Dip
5 x 1 minute Plank
Farmers Walk x 200 ft

Session added

Starting in December 2011 there will be an additional session available at 5 p.m. on Fridays.

11.28.11

Back Squat 5 x 5
Assistance:
5 x 10 Bulgarian Split Squat
5 x 10 Weighted Situp
1 x 25 KB Swing

11.26.11

Dangerous Dakota's Saturday Sufferfest.
Substitute this week. Jamie Potter, 12th place at World Championship Scott Firefighter Challenge 2011, in her first season.

11.25.11

Deadlift 5 x 3
Assistance:
5 x 10 Romanian Deadlift
5 x 10 Hanging Leg Raises
Broad Jump x 200 ft

Happy Thanksgiving

Here's to all the people who bust ass in the gym every time.

Thanks for putting out, you all inspire me.

11.23.11

Shoulder Press 5 x 5
Assistance:
5 x 10 Pushup
5 x 1 minute Plank
Farmers Walk x 200 ft

11.21.11

Back Squat 5 x 5
Assistance:
5 x 10 Bulgarian Split Squat
5 x 10 Weighted Situp
1 x 25 KB Swing

11.18.11

Deadlift 5 x 3
Assistance:
5 x 10 Romanian Deadlift
5 x 10 Hanging Leg Raises
Broad Jump x 200 ft

11.16.11

Shoulder Press 5 x 5
Assistance:
5 x 10 Pushup
5 x 1 minute Plank
Farmers Walk x 200 ft

11.14.11

Back Squat 5 x 5
Assistance:
5 x 10 Bulgarian Split Squat
5 x 10 Weighted Situp
1 x 25 KB Swing

11.11.11

Deadlift 5 x 3
Assistance:
5 x 10 Romanian Deadlift
5 x 10 Hanging Leg Raises
Broad Jump x 200 ft.

Happy Veterans' Day

11.9.11

Shoulder Press 5 x 5
Assistance:
5 x 10 Pushup
5 x 1 minute Plank
Farmers Walk x 200 ft.

11.7.11

Back Squat 5 x 5
Assistance:
5 x 10 Bulgarian Split Squat
5 x 10 Weighted Situp
1 x 25 KB Swing

11.4.11

Deadlift 5 x 3
Assistance:
5 x 10 Romanian Deadlift
5 x 10 Hanging Leg Raises
Broad Jump x 200 ft.

11.1.11

Shoulder Press 5 x 5
Assistance:
5 x 10 Pushup
5 x 1 minute Plank
Farmers Walk x 200 ft.

10.31.11

Halloween Hell
200M
50 x Jumping Squat, Ring Row, Swings,
Lunges, Hanging Leg Raises, Pushups,
Good Mornings, Seated Russian Twist, Burpees, Broad Jump
200M

10.28.11

Push Press
5,5,3,3,1

3 Rounds
400M
20 Pushup
20 Hanging Leg Raise

10.26.11

Deadlift
5,5,3,3,1

5 rounds
25 Broad Jump
15 Clapping Pushup
10 Pullup

10.24.11

Bench Press
5,5,3,3,1

8 rounds
30 sec. jump rope
30 sec Pushup
30 sec Squat
30 sec Situp
30 sec rest

10.21.11

Total Victory Training:
Front Squat
5,5,3,3,1

3 Rounds
15 Lateral Burpee
15 Pullup
15 Weighted Situp

10.19.11

Total Victory Training:
Push Press
5,5,3,3,1

3 Rounds
5 Pike Pushup
10 Clapping Pushup
15 Pushup

10.17.11

Total Victory Training:
Deadlift
5,5,3,3,1

5 Rounds
BB Complex
5 x Deadlift
5 x Power Clean
5 x Push Press
5 x Good Morning

10.14.11

Total Victory Training:
Bench Press
5,5,3,3,1

200 M
25 Manmakers
200 M

10.12.11

Total Victory Training:
Front Squat
5,5,3,3,1

5 Rounds
BB Complex
5 x Row
5 x Power Clean
5 x Push Press
5 x Ab Roll Out

10.10.11

Total Victory Training:
Push Press
5,5,3,3,1

AMRAP in 12 minutes
5 Elevated Pushups
10 Weighted situps
15 Jumping Squats

10.7.11

Total Victory Training:
Deadlift
5,5,3,3,1

3 Rounds
50 ft Walking Lunge
25 Swing
25 Pushup

10.5.11

Total Victory Training:
Bench Press
5,5,3,3,1

6 Rounds
100 rope turns
10 Clapping pushups
10/side Cross Chops
20 Lateral Jumps

10.3.11

Total Victory Training:
Front Squat
5,5,3,3,1

3 Rounds
1 minute of each
Pushup
Situp
Row
Jump Rope
Pullup or Row
Rest

9.30.11

Total Victory Training:
Push Press
5,5,3,3,1

100 Rope Jump
Burpee 10
100 Rope Jump
Burpee 9
100 Rope Jump
Burpee 8
……
finish with 1 Burpee

9.28.11

Total Victory Training:
Deadlift
5,5,3,3,1

5 Rounds
BB Complex
5 x Row
5 x Power Clean
5 x Push Press
5 x Good Morning

9.26.11

Total Victory Training:
Bench Press
5,5,3,3,1

4 Rounds
400M
15 BB Row
15 Pushup

9.23.11

Total Victory Training:
Front Squat
5,5,3,3,1

2 Rounds of 1 minute of each
Burpee
Step Up
Push Press
Ring Row
Situp
Rest

9.21.11

Total Victory Training:
Push Press
5,5,3,3,1

3 Rounds
5 Pike Pushup
10 Clapping Pushup
15 Pushup

9.19.11

Total Victory Training:
Deadlift
5,5,3,3,1

3 Rounds
15 Lateral Burpee
15 Pullup
15 Weighted Situp

9.16.11

Total Victory Training
Bench Press
5,5,3,3,1

3 Rounds
400M
20 Pushup
20 Hanging Leg Raise

9.14.11

Total Victory Training
Front Squat 5-5-3-3-1

4 rounds
100 M
50 ft walking lunge
50 ft flying burpee

9.12.11

Total Victory Training:
Push Press 5-5-3-3-1

3 Rounds
400M
25 squat
10/arm DB push press

9.9.11

Total Victory Training:
Deadlift
5-5-3-3-1


100M w/45#
10 Burpee
100M
8 Burpee
And so on to
100M
2 Burpee

9.7.11

Total Victory Training:
Bench Press
5,5,3,3,1

5 Rounds
BB Complex
5 x Row
5 x Power Clean
5 x Push Press

9.5.11

Total Victory Training:
Front Squat
5,5,3,3,1

AMRAP in 10 Minutes
5 Pullup
10 Pushup
15 Squat

9.2.11

Total Victory Training:
Push Press
5,5,3,3,1

5 Rounds
100M
10 Box Dip
25 Weighted Situps
10 Pushup

Remember evening class moved to 6 p.m. on Fridays.

8.31.11

Total Victory Training:
Snatch Grip DL
5,5,3,3,1

4 rounds
50 ft walking lunge
50 ft flying burpee

8.29.11

Total Victory Training:
Floor Press
5,5,3,3,1

Farmers Walk 50 Ft (Males45 lb plates / Females 35lb DBs or plates)
Burpee 10
Farmers Walk 50 Ft
Burpee 9
Farmers Walk 50 Ft
Burpee 8
……
finish with 1 Burpee

8.26.11

Total Victory Training:
Zercher Squat
5,5,3,3,1

5 Rounds
BB Complex
5 x Row
5 x Power Clean
5 x Push Press
5 x Good Morning

8.24.11

Total Victory Training:
Shoulder Press
5,5,3,3,1

5 Rounds
100M
10 Dip
25 Weighted Situps
10 Pushup

8.22.11

Total Victory Training:
Snatch Grip DL
5,5,3,3,1

2 Rounds
Fight Gone Best

8.19.11

Total Victory Training:
Floor Press
5,5,3,3,1

3 Rounds
5 Pike Pushup
10 Clapping Pushup
15 Pushup

8.17.11

Total Victory Training:
Zercher Squat
5,5,3,3,1

3 Rounds
15 Lateral Burpee
15 Pullup
15 Atomic Situp

8.15.11

Total Victory Training:
Shoulder Press
5,5,3,3,1

3 Rounds
400M
20 Push press (10/arm)
20 Hanging Leg Raise

8.12.11

Total Victory Training:
Snatch Grip Deadlift 5,5,3,3,1

3 Rounds
400M
15/arm DB Push Press
15/side DB Overhead squat

8.10.11

Total Victory Training:
Floor Press
5,5,3,3,1

5 Rounds
200 M
10 Diamond Pushups
10 Wide Pushup

8.10.11

Total Victory Training:
Floor Press
5,5,3,3,1

5 Rounds
200 M
10 Diamond Pushups
10 Wide Pushup

8.8.11

Total Victory Training:
Zercher Squat
5,5,3,3,1

4 Rounds
20 Burpee
10/leg Bulgarian Split Squat

8.5.11

Total Victory Training:
Shoulder Press
5,5,3,3,1

AMRAP in 10 Minutes
5 Pullup
10 Pushup
15 Squat

8.3.11

Total Victory Training:
Snatch Grip Deadlift: 5-5-3-3-1

3 Rounds
100 ft Bear Crawl
25 swing
10 Chinup

8.1.11

Total Victory Training:
Floor Press
5,5,3,3,1

4 Rounds
200 M
25/arm DB Row
15 Pushup

7.29.11

Total Victory Training:
Zercher squat
5,5,3,3,1

5 Rounds
BB Complex
5 x Row
5 x Power Clean
5 x Push Press
5 x Back Squat

7.27.11

Total Victory Training:
Push Jerk
5,5,3,3,1

5 Rounds
100M
10 DB Push Press
25 Weighted Situps
10 Pushup

7.25.11

Total Victory Training:

Power Curl
5,5,3,3,1

2 rounds of:
1 minute of each
Burpee
Power Clean
Push Press
KB swing
Lunge
Rest

7.22.11

Total Victory Training:

Floor Press
5,5,3,3,1

AMRAP in 12 minutes
5 Feet Elevated Pushup
5 Clapping Pushup
10 Pushup

7.20.11

Total Victory Training:
Overhead Squat
5,5,3,3,1

3 Rounds
15 Box Jump
15 Pullup
15 Seated Russian Twist

7.18.11

Total Victory Training:
Push Jerk
5,5,3,3,1

3 Rounds
400M
20 Pushup
20 Hanging Leg Raise

7.15.11

Total Victory Training:
Power Curl
5,5,3,3,1

3 Rounds
800M
15/arm DB clean + squat
400M
15/ arm DB clean + squat

7.13.11

Total Victory Training:
Incline Bench Press
5,5,3,3,1

5 Rounds
200 M
10 Diamond Pushups
10 Wide Pushup

7.11.11

Total Victory Training:

Overhead Squat
5,5,3,3,1

4 Rounds
15 Broad Jump
10 Pushups
10/leg Bulgarian Split Squat

7.8.11

Total Victory Training:
Push Jerk
5,5,3,3,1

AMRAP in 10 Minutes
5 Dip
10 Situp
15 Squat Jump

7.6.11

Total Victory Training:
Power Curl
5,5,3,3,1

3 Rounds
100 ft Frog Jump
15 Weighted Situp
10 Pullup

7.4.11

Total Victory Training:

We're going to do a chipper. You have to come in to find out. 8 a.m. session only.

7.1.11

Total Victory Training:
Incline Bench Press
5,5,3,3,1

4 Rounds
400M
15 BB Row
15 Pushup

6.29.11

Total Victory Training:
Front Squat
5,5,3,3,1

5 Rounds
BB Complex
5 x Hang Power Clean
5 x Push Press
5 x Good Morning
5 x Back Squat

6.27.11

Total Victory Training:
Push Press
5,5,3,3,1

4 Rounds
200M
25 Mountain Climber (Left leg)
25 Weighted Situps

6.24.11

Total Victory Training:
Deadlift
5,5,3,3,1

3 Rounds
Fight Gone Best

6.22.11

Total Victory Training:
Bench Press
5,5,3,3,1

3 Rounds
5 Headstand Pushup
5 Clapping Pushup
10 Pushup

6.20.11

Total Victory Training:
Front Squat
5,5,3,3,1

3 Rounds
15 Box Jump
15 Pullup
15 Seated Russian Twist

6.17.11

Total Victory Training:
Push Press
5,5,3,3,1

AMRAP in 12 Minutes
5 Dips
10 Pushup
20 Situp

6.15.11

Total Victory Training:
Deadlift
5,5,3,3,1

3 Rounds
400M
15 Pullup
20 Swings

6.13.11

Total Victory Training:
Bench Press
5,5,3,3,1

2 Rounds
800M
30 Pushup
400M
20 Diamond Pushup

6.10.11

Total Victory Training:
Front Squat
5,5,3,3,1

3 Rounds
Leg Blaster
15 Burpees (no jump)

6.8.11

Total Victory Training:
Push Press
5,5,3,3,1

4 Rounds
10 Ball Slam
10 Dips
10 Hanging Leg Raises

6.6.11

Total Victory Training:
Deadlift
5,5,3,3,1

AMRAP in 10 Minutes
5 Pullup
10 Situp
15 Vertical Jump

6.3.11

Total Victory Training:
Bench Press
5,5,3,3,1

4 Rounds
10 BB Row
15Weighted Situp
20 Pushup

6/1/11

Total Victory Training:
Front Squat
5,5,3,3,1

4 Rounds
400M
50 Squat

5.30.11

Total Victory Training:
Push Press 2 x 5, 1 x max

3 rounds for time
25 DB Thruster
25 Lateral Burpee

5.27.11

Total Victory Training:

Deadlift 2 x 5, 1 x max

4 rounds
200 M
25 Broad Jump
10 Pullup

5.25.11

Total Victory Training:
Bench Press: 2 x 5, 1 x max

AMRAP in 10 minutes:
5 Pullup
10 Pushup
15 Squat

5.23.11

Total Victory Training:

Front Squat 2 x 5, 1 x max

3 Rounds
Leg Blaster
200 M
10 Manmakers

5.20.11

Total Victory Training:
Push Press 2 x 5, 1 x max

Farmers Walk 50 Ft (Males45 lb plates / Females 35lb DBs or plates)
Burpee 10
Farmers Walk 50 Ft
Burpee 9
Farmers Walk 50 Ft
Burpee 8
……
finish with 1 Burpee

5.18.11

Total Victory Training:

Deadlift 2 x 5, 1 x max

2 Rounds Fight Gone Best
1 minute of each
Row
Push Press
Hang Power Clean
DB Thruster
Box Jump
Rest

5.16.11

Total Victory Training:
Bench Press: 2 x 5, 1 x max

AMRAP in 10
5 Dips
10 Pushups
15 Squats

5.13.11

Sorry for the late post. The blog site was having technical problems.

Total Victory Training:
Front Squat: 2 x 5, 1 x max

4 rounds
10 Pullups
10/leg Bulgarian Split Squat
10 Hanging Leg Raise

5.11.11

Total Victory Training:
Push Press 2 x 5, 1 x max

3 Rounds
15 Pushup
15 Seated Russian Twist
15 Diamond Pushup
15 Situp

5.9.11

Total Victory Training:
Deadlift 2 x 5, 1 x max

4 rounds
50 ft walking lunge
50 ft flying burpee

5.6.11

Total Victory Training:
Bench Press 2 x 5, 1 x max

20 – 2 Pushups
2 – 20 KTEs
Alternate by twos

5.4.11

Total Victory Training:
Front Squat
2 x 5; 1 x max @ ~85% of max


3 Rounds
200M
20 Broad Jump
20 Barbell Row

5.2.11

Total Victory Training:
Push Press 2 x 5, 1 x max

20-15-10
Pullup
Pushup
Situp
Squat

4.29.11

Total Victory Training:
Power Clean
5 x 3

5 rounds
25 Walking Lunge
15 Clapping Pushup
10 Pullup

4.27.11

Total Victory Training:
Bench Press
3 x 5

5 Rounds
6x Bent row
6x Hang power clean
6x Push Press
6x Front Squat
6x Push-ups (hands on bar)

4.25.11

Total Victory Training:

Front Squat
3 x 5

AMRAP in 15
5 Box Jump
10 pullup
15 Knees to Elbows

4.22.11

Total Victory Training:

Push Press
3 x 5

4 Rounds
100 ft. Broad Jump
15 Diamond push up
25 Hanging Leg Raise

4.20.11

Total Victory Training:
Power Clean: 5 x 3

3 rounds
400 m
25 swings
15 pullups

4.18.11

Total Victory Training:

Bench Press
3 x 5

5 Rounds
200M
One arm DB floor press 10/arm
15 Ball Slam

4.15.11

Total Victory Training:
Front Squat
3 x 5

3 rounds
400M
25 Pullups
25 Weighted situps

4.13.11

Total Victory Training:
Push Press
3 x 5

3 rounds
100 ft. Frog Jump
15 Pullup
10 Hanging Leg Raise

4.11.11

Total Victory Training:
Power Clean
5 x 3

4 rounds of
100 ft walking lunge
15 Renegade man makers

4.8.11

Total Victory Training:
Bench Press
3 x 5

5 Rounds
5 Dip
10 Hanging Leg Raise
15 Pushup

4.6.11

Total Victory Training:
Front Squat
3 x 5

3 Rounds
Mini Leg Blaster
200 M
10 Headstand Pushups

4.4.11

Total Victory Training:
1) Push Press 3 x 5

2) 10 Rounds
30 seconds on / 30 seconds off
Sprawl Burpee

4.1.11

Total Victory Training:
Power Clean
5 x 3

3 Rounds
200M
15 Weighted Situp
20/arm Swings

3.30.11

Total Victory Training:
Run 800 M
75 Pullup
150 Pushup
250 Squat
Run 800M

3.28.11

Total Victory Training:
5 Rounds
20/arm DB swing
400 M
20 Pushup
20 Squat
20 Situp

3.25.11

Total Victory Training:
Five rounds for time of:
Run 400 meters
20 Burpees
15 Barbell Row (135, 95)

3.23.11

Total Victory Training:
Deadlift (5, 3, 2 pyramid)
Push Press (5, 3, 2 pyramid)
Assistance:
5 x 10 RDL (dumbbell)
5 x 10 Pushup

3.21.11

Total Victory Training:
Teams of two
200 Overhead walking lunges
150 Pushups
100 Hanging Leg Raises
800 M run (together)
200 Squats
150 Seated Russian Twist
100 Ring Rows
400M (together)
One team member works at a time

3.18.11

Total Victory Training:
Pullup x the minute on the minute (up to 15 minutes)
Squat x 3 the minute on the minute (up to 20 minutes)

3.16.11

Total Victory Training:
Deadlift (5,3,2 pyramid)
Push Press (5, 3, 2 pyramid)
Assistance:
5 x 25 KB swings
5 x 10 Hanging Leg Raises

3.14.11

Total Victory Training:
AMRAP in 20 minutes
5 Pullup
10 Pushup
15 Squat

3.11.11

Total Victory Training:
Squat (5, 3, 2 pyramid)
Bench (5, 3, 2 pyramid)
Assistance:
5 x 20 Walking Lunge Steps
5 x 10 Ring Dip

3.9.11

Total Victory Training:
5 Rounds
400M
10 Pullup
10 Man Makers

3.7.11

Total Victory Training:
100 Pullups
100 Situps
100 Pushups
100 Squats
Finish all of one before moving on

3.4.11

Total Victory Training:
Fight Gone Best
1 minute of each of the following x 3 rounds

Burpee, Push Press (75, 55), Box Jump, Power Clean (95, 75), DB Thruster (30s, 20s), Rest

3.2.11

Total Victory Training:

4 Rounds
400M with weight TBD
50 Squats
25 Pushup

2.28.11

Last day of the HEAVY cycle. Wednesday we are going to start breathing heavily instead. Come in and set a record.

Total Victory Training:
Back Squat 3 x 5
10 pullups between sets

Bench Press
3 x 5

Assistance :
3 x 25 squat
3 x 25 pushup

2.25.11

Total Victory Training:
Back Squat 3 x 5
10 pullups between sets

Bench Press
3 x 5

Assistance :
3 x 25 squat
3 x 25 pushup

2.23.11

Total Victory Training:

Deadlift
1 x 5

Shoulder Press
3 x 5

Assistance:
4 x 10 RDL
4 x 10 Hanging Leg Raises
4 x 10 Dips

2.21.11

Total Victory Training :
Back Squat 3 x 5
10 pullups between sets

Bench Press
3 x 5

Assistance :
3 x 25 squat
3 x 25 pushup

2.18.11

Total Victory Training :
Back Squat 3 x 5
10 pullups between sets

Bench Press
3 x 5

Assistance :
3 x 25 squat
3 x 25 pushup

2.16.11

Total Victory Training:

Deadlift
1 x 5

Shoulder Press
3 x 5

Assistance:
4 x 15 RDL
4 x 15 Hanging Leg Raises
4 x 10 Dips

2.14.11

Total Victory Training:

Back Squat 3 x 5 (12 pullups between work sets)

Bench Press 3 x 5

Assistance
3 x 30 Step Ups (weighted)
3 x 25 Push up

Happy Valentine's Day

2.11.11

Total Victory Training:
Back Squat 3 x 5 (15 pullups between work sets)

Bench Press 3 x 5

Assistance:
4 x 15 Goblet Squat
4 x 15 Piston Press
4 x 15 Seated Russian Twist

2.9.11

Total Victory Training:

Deadlift
1 x 5

Shoulder Press
3 x 5

Assistance:
4 x 15 RDL
4 x 15 Hanging Leg Raises
4 x 10 Dips

2.7.11

Total Victory Training:

Back Squat 3 x 5 (12 pullups between work sets)

Bench Press 3 x 5

Assistance
3 x 25 Split Squat (add weight)
3 x 25 Push up
3 x 25 Situp

2.4.11

Total Victory Training:
Back Squat 3 x 5 (15 pullups between work sets)

Bench Press 3 x 5

Assistance:
4 x 15 Goblet Squat
4 x 15 Dips

2.2.11

Total Victory Training:

Deadlift
1 x 5

Shoulder Press
3 x 5

Assistance:
3 x 25 RDL
3 x 25 Piston Press
3 x 25 Hanging Leg Raises

1.31.11

Total Victory Training:

Back Squat 3 x 5 (12 pullups between work sets)

Bench Press 3 x 5

Assistance
3 x 25 Split Squat
3 x 25 Push up
3 x 25 Situp

1.28.11

Total Victory Training:
Back Squat 3 x 5 (12 pullups between work sets)

Bench Press 3 x 5

Assistance:
4 x 15 Goblet Squat
4 x 15 Dips

1.26.11

Total Victory Training:

Deadlift
1 x 5

Shoulder Press
3 x 5 (10 Hanging Leg Raises between sets)

Assistance:
4 x 15 RDL

4 x 15 Piston Press

1.24.11

Total Victory Training:
Back Squat 3 x 5 (12 pullups between work sets)

Bench Press 3 x 5

Assistance
3 x 25 Split Squat
3 x 25 Push up

1.21.11

Total Victory Training:
Back Squat 3 x 5 (10 pullups between work sets)

Bench Press 3 x 5

Assistance
4 x 15 Goblet Squat
4 x 15 Piston Press

1.19.10

Total Victory Training:
Deadlift
1 x 5

Shoulder Press
3 x 5

Assistance:
4 x 15 RDL

4 x 15 Piston Press

1.17.11

Total Victory Training:
Back Squat 3 x 5; 10 pullups between sets

Bench Press 3 x 5

Assistance:
4 x 15/leg Bulgarian Split Squat
4 x 15 Pushup

1.14.11

Total Victory Training:
Back Squat 3 x 5

Bench Press 3 x 5

Assistance:
5 x 10 Goblet squat (light)
5 x 10 Dips (ring, bar, box)

1.12.10

Total Victory Training:
Deadlift
1 x 5

Shoulder Press
3 x 5

Assistance:
5 x 10/leg One Leg RDL

5 x 10 Piston Press

1.10.11

Total Victory Training:
Back Squat 3 x 5

Bench Press 3 x 5

Assistance:
5 x 10/leg Bulgarian Split Squat
5 x 10 Pushup

1.7.11

Total Victory Training:
Back Squat 3 x 5

Bench Press 3 x 5

Assistance:
5 x 10 Goblet squat (light)
5 x 10 Dips (ring, bar, box)

1.5.11

Total Victory Training:
Deadlift 1 x 5
Shoulder Press 3 x 5

Assistance:
5 x 10/leg One leg RDL
5 x 10/arm Piston Press

1.3.11

Total Victory Training:
Back Squat
3 x 5
Bench Press
3 x 5

Supplements:
5 x 10/leg Bulgarian Split Squat
5 x 10 Push up

The Plan for January and February

January and February we will be starting an 8-week strength cycle. We will be attempting to seriously increase strength levels in four lifts: Back Squat, Bench Press, Deadlift and Shoulder Press. If you don’t have a belt and can’t fit in one at the gym; buy one. If you don’t know what to look for; see me.
We will be using linear progression to achieve these results. This means we will add weight to the work sets every workout. For most of you this means an increase of up to 160 pounds in the squat, 80 pounds in the deadlift and bench press, and 40 pounds in the shoulder press for work sets if you don’t miss any sessions. It is very important to not miss any sessions.

The program looks like this:
Monday and Friday — Back Squat 3 x 5; Bench Press 3 x 5 — add 10# every workout to squat + add 5# every workout to bench press
Wednesday — Deadlift 1 x 5; Shoulder Press 3 x 5 — add 10# every workout to deadlift + add 5# every workout to shoulder press

You have to come to the gym psyched to get the work in. I expect you to help your teammates and your teammates to help you. This is going to be hard but will pay off in the end. A quiet gym is no good. I want lots of yelling, stomping of feet and gnashing of teeth. You will have to work efficiently to get this done in an hour.
There will be prescribed assistance work on all days. Being that most of you are some sort of combat athlete the assistance exercises will be mostly bodyweight movements.

Weights lifted will be sets across. This means for all work sets the weight will remain the same. Everyone should start at low weights for all exercises. This will ensure a solid base is built and solid progress can be made for several weeks. If you eat and sleep like you are serious about your training you will get stronger. Eating seriously means you need a calorie surplus; which means you may put on some body fat. Aim for one gram of protein per pound of bodyweight. Build your meals around the protein and then eat other stuff until you aren’t hungry. Don’t be hungry ever. You will need the food to recover. Don’t worry about the bodyfat gained; we will deal with that when Spring approaches so you can still look great naked. Sleeping seriously means that you will get at least 8 hours a night most of the time and sometimes you will try to get more.

What about conditioning? If you currently participate in our Muay Thai, BJJ or Submission Grappling programming your conditioning will not suffer very much if at all. If you don’t; consider starting. If this option doesn’t work for you; I have several ideas that you can use outside the gym to get your conditioning fix.
I urge all of you to miss as few workouts as possible during this time. This is the second time I have written this. The workout program only works if you show up to do it. If you do miss one; call me and we will try to make it up.
It’s winter time and you are covered up anyway, might as well try to increase your surface area by growing your muscles.