3.28.2024

Thursday 03.28.24

Strength Training:

Dips with Upper Back (every 3:00):
- Dips: 0x13, 0x12, 0x11, 5x10, 10x9, 15x 5x8
- Band Pull Aparts: 10x10

Shoulders and Rotator Cuff Superset (every 3:00):
- Landmine Presses: 56.75x 4x10
- No Moneys: 2x13, 2x12

Triceps and Shoulders Superset #1 (every 3:00):
- JM Presses: 102.5 x 3x12
- DB Lateral Raises: 35's x 1x11, 2x10

Triceps (every 3:00):
- 1-Arm Cable Pushdowns: 33x 3x11

Grip and Shoulder Work:
- Hollow Hang: 14 seconds

3.27.2024

Wednesday 03.27.24

Strength Training:

Hip Hinge (every 2:00):
- Deadlift: 76x10, 126x9, 166x8, 216x7, 256x7, 306 x 5x5

Single Leg Quads (every 2:30)
- Bulgarian Split Squats: 75 x 4x8

Lower Leg Superset (every 2:00):
- Standing Calf Raises: 104 x 5x10

Core Circuit:
- Cable Trunk Twists: 33x 1x10, 30x 4x10 (each side)
- Serratus Crunches: 95.5 x 5x10
- Ab Strap Knees to Elbows: 2x6, 3x5

Grip and Core:
- Hollow Hang: 14 seconds

3.26.2024

Tuesday 03.26.24

Strength Training:

Back Superset #1 (every 3:00):
- Chest Supported Rows: 56x13, 86x12, 116x11, 146x10, 176x9, 206x 5x8
- Cable Face Pulls: 67x 10x10

Back Superset #2 (every 3:00):
- 1-Arm Cable Crossbody High Pulls: 43x 3x10, 40x 1x10
- Kelso Shrugs: 206x 4x10

Biceps and Back Superset #3 (every 3:00):
- 1-Arm Cable Curls: 33x 3x12
- Rear Delt Swings: 35's x 3x12

Back Mobiltity Superset (every 3:00):
- Straight Arm Pulldowns: 70x 2x12, 1x11
- Scap Pull Ups: 0 x 3x10 

Grip and Shoulder Work:
- Hollow Hang: 14 seconds

3.25.2024

Monday 03.25.24

Strength Training:

Dips with Upper Back (every 3:00):
- Dips: 0x13, 0x12, 0x11, 4x10, 9x9, 14x 5x8
- Band Pull Aparts: 10x10

Shoulders Superset (every 3:00):
- Landmine Presses: 56.75x 3x10,1x9
- DB Lateral Raises: 35's x 4x10

Triceps and Upper Back Superset #1 (every 3:00):
- JM Presses: 102 x 3x12
- No Moneys: 3x17

Triceps and  Superset #2 (every 3:00):
- 1-Arm Cable Pushdowns: 33x 2x11, 1x10
- No Moneys: 1x17, 2x16 

Grip and Shoulder Work:
- Hollow Hang: 14 seconds

Sunday 03.24.24

 Rest day.

3.23.2024

Saturday 03.23.24

Strength Training:

Squat (every 2:00):
- Safety Bar Squats: 71 x10, 101 x9, 131 x8, 161 x7, 191 x6, 221 x 5x5

Single Leg Posterior Chain (every 2:30)
- 1-Leg Landmine RDLs: 80.5 x 4x8

Calves (every 2:00):
- Standing Calf Raises: 103.5 x 5x10 

Core Work:
Abs Circuit (every 4:00):
- Cable Trunk Twists: 31x 5x10 (each side)
- GHD Sit-Ups: 1x6, 4x5
- Ab Strap Knees to Elbows: 1x6, 4x5

Grip and Shoulder Work:
- Hollow Hang: 13 seconds

3.22.2024

Friday 03.22.24

Strength Training:

Back Superset #1 (every 3:00):
- Chest Supported Rows: 56x13, 86x12, 116x11, 146x10, 176x9, 206x 4x8, 1x7
- Cable Face Pulls: 66x 10x10

Back Superset #2 (every 3:00):
- 1-Arm Cable Crossbody High Pulls: 46x 4x10
- No Moneys: 2x13, 2x12

Biceps and Back Superset #3 (every 3:00):
- 1-Arm Cable Curls: 36x 3x12
- DB Y Raises: 20's x 3x12

Back Mobiltity Superset (every 3:00):
- Straight Arm Pulldowns: 71x 3x12
- Scap Pull Ups: 0 x 2x10, 1x9 

Grip and Shoulder Work:
- Hollow Hang: 13 seconds