Sunday 7.29.18

Rest day.

Saturday 7.28.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker:
- Front Plate Raise:  45x 9, 9, 9
- DB Lateral Raise:  25x 9, 9, 9
- DB Cuban Press:  25x 9, 9, 9
- ATY's:  Yellow CS Cord x 9, 9, 9

Arnold Presses with Band Face Pulls (100 reps total, 5x10 on work sets):
- Arnold Presses:  30x10, 35x10, 40x10, 45x10, 50x10, 55x10, 10, 10, 9, 9
- Band Face Pulls:  Green Band x 10, 10, 10, 10, 10, 10, 10, 10, 9, 9

Reverse Grip Bench Press (5x5), Close Grip Bench Press (5x5), and Band Pull Aparts (5x20):
- Reverse Grip Bench:  185x 5, 5, 5, 4, 4
- Close Grip Bench:  185x 5, 5, 5, 4, 4
- Band Pull Aparts:  Blue Band x 20, 20, 20, 20, 20

1-Arm Reverse Grip Cable Pushdowns (10x10) with Vacuum Trunk Twists (10x20):
- 1-Arm Pushdowns:  40x 10x10 (45 next time)
- Trunk Twists:  10x20

Friday 7.27.18

Warm Up:
- Dynamic mobility for t-spine, hips, hamstrings
- Glute warm up with Hip Circle

Strength Training:
Back Squats (3x3) with Vacuum Trunk Twists (10x20):
- Squats:  65x9, 115x 8, 155x7, 205x6, 245x5, 295x4, 335x 3, 3, 2
- Trunk Twists:  6x20 (between warm up sets)

Goblet Squats with DB Romanian Deadlift Shrugs (100 reps each):
- Goblet Squats:  60x 2x10, 8x9
- DBRDLS:  60's x 2x10, 8x9

Finisher Circuit (100 reps each):
- Band Pull Aparts:  Blue Band x 25, 25, 25, 25
- Standing Calf Raises:  0x 25, 25, 25, 25
- Band Hip Abduction with Glute Bridges:  35x 25, 25, 25, 25 (40 next time)

Thursday 7.26.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Barbell Rows (4x8):
- 55x12, 105x11, 145x10, 195x9, 235x 8, 8, 7, 7

1-Arm Landmine Rows (4x10):
- 80x 10, 10, 9, 9

Fat Man Chin Ups (3x12):
- 0x 11, 11, 10

Traps and Upper Back Giant Set (3x15):
- Barbell Shrugs (Behind the Back):  300x 15, 15, 14
- 1-Arm DB High Pulls:  40x 15, 15, 14
- Face Pulls:  Green Band x 15, 15, 14

Crossbody Hammer Curls (50's), EZ Bar Curls (100's), and Band Pull Aparts (100's):
- Hammer Curls: 35's x 14, 13, 12, 11
- EZ Bar Curls:  40x 28, 26, 24, 22
- BPA's:  Blue Band x 28, 26, 24, 22

Wednesday 7.25.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker 2.0 (3x 7-10):
- Iso-Lateral DB Raises:  20's x 8, 8, 8
- Seated DB Cuban Press:  20's x 8, 8, 8
- Accentuated Eccentric Lateral Raises:  20's x 8, 8, 8
- Banded ATY's:  Yellow CS Cords x 8, 8, 8

Seated Overhead Press (5x5) with Low Face Pulls:
- Press:  45x10, 75x9, 95x8, 115x7, 135x6, 155x 5, 5, 5, 4, 4
- Face Pulls: Orange CS Cords x 10, 9, 8, 7, 6, 5, 5, 5, 4, 4

Dips (5x10) with Banded Face Pulls (5x10):
- Dips:  10x 10, 10, 10, 10, 10 (15 next week)
- Face Pulls:  Green Band x 10, 10, 10, 10, 10

Overhead Barbell Extensions (50's), Reverse Grip Push Downs, and Band Pull Aparts (100's) :
- Overhead Extensions: 85x 14, 13, 12, 11
- Push Downs:  Blue CS Cords x 28, 26, 24, 22
- Band Pull Aprats:  Blue Band x 28, 26, 24, 22

Tuesday 7.24.18

Warm Up:
- Glutes and hamstrings

Strength Training:
Deadlifts (3x3) and Vacuum Trunk Twists (10x20):
- Dedlifts: 135x10, 175x9, 225x8, 265x7, 315x6, 355x5, 405x4, 445x 3, 3, 2
- Trunk Twists:  10x20

Goblet Squats and DB Romanian Deadlifts Shrugs (10x10 on the 2:00):
- Goblet Squats:  60x 10, 10, 9, 9, 9, 9, 9, 9, 9
- DB RDLS's:  60's x 10, 10, 9, 9, 9, 9, 9, 9, 9

Standing Calf Raises, Banded Hip Abduction with Glute Bridges, and Band Pull Aparts (5x20):
- Calf Raises:  45x 20, 20, 19, 19, 19
- BHA+GB's:  30x 20, 20, 20, 20, 20 (35 next time)
- BPA's:  Blue Band x 20, 20, 20, 20, 20

Monday 7.23.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Barbell Rows (4x8):
- 45x13, 95x12, 135x11, 185x10, 225x9, 235x 8, 8, 7, 7
- Vacuum Trunk Twists:  10x20 between sets

1-Arm Landmine Rows (4x10):
- 80x 10, 10, 9, 9

Fat Man Pull Ups (3x12):
- 0x 11, 11, 10 (Subbed lat pulldown machine at 140 lbs)

Traps and Upper Back Giant Set (3x15):
- Behind the Back Barbell Shrugs:  300x 15, 15, 14
- 1-Arm DB High Pulls:  40 x 15, 15, 14
- Band Face Pulls:  Green Band x 15, 15, 14

DB Curls (50 reps), Reverse Curls (100 reps), and Band Pull Aparts (100 reps):
- DB Curls: 40's x 14, 13, 12, 11 (35's next week for better form)
- Reverse Curls with EZ Bar:  40x 28, 26, 24, 22 (35 next week for better form)
- BPA's:  Red Band x 28, 26, 24, 22

Sunday 7.22.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker (3x8-12):
- Front Plate Raises:  45x 9, 9, 8
- DB Lateral Raises:  25x 9, 9, 8
- DB Cuban Presses:  25x 9, 9, 8
- ATY's:  Yellow CS Cords x 9, 9, 8

Close Grip Bench Press (5x5) with Face Pulls:
- Bench Press:  45x10, 95x9, 135x8, 185x7, 225x6, 262x 5, 5, 5, 5, 5 (263 next week)
- Face Pulls:  Green Band x 10, 9, 8, 7, 6, 5, 5, 5, 5, 5

Arnold Presses (5x10) with Band Pull Aparts:
- Arnold Press:  55x 10, 10, 9, 9, 9
- Pull Aparts:  Red Band x 10, 10, 9, 9, 9

DB Skull Crushers (50 reps, increase if done in 3 sets):
- 40x 13, 12, 11, 7, 7
- Vacuum Trunk Twists:  5x20 between sets

Reverse Grip Cable Pushdowns (100 reps, increase if done in 3 sets):
- 40x 30, 25, 20, 15, 10
- Vacuum Trunk Twists:  5x20 between sets

Saturday 7.21.18

Warm Up:
- Dynamic mobility for t-spine, hips, hamstrings
- Glute warm up with Hip Circle

Strength Training:
Back Squats (3x3) with Vacuum Trunk Twists (10x20):
- Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 335x 3, 2, 2
- Trunk Twists:  10x20

Goblet Squats with DB Romanian Deadlift Shrugs (100 reps each):
- Goblet Squats:  60x 1x10, 9x9
- DBRDLS:  60's x 1x10, 9x9

Donkey Calf Raises with Band Pull Aparts (100 reps each):
- Calf Raises:  200x 5x20 (205 next time)
- BPA's:  Blue Band x 5x20

Banded Hip Abduction and Glute Bridges (100 reps):
- 25x 25, 25, 25, 25 (30 next time)

Friday 7.20.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Barbell Rows (4x8):
- 45x13, 95x12, 135x11, 185x10, 225x9, 235x 8, 7, 7, 7
- Vacuum Trunk Twists:  5x20 in between warm up sets of rows

1-Arm Landmine Rows (4x10):
- 80x 10, 9, 9, 9

Fat Man Chin Ups (3x12):
- 0x 11, 10, 10

Traps and Upper Back Giant Set (3x15):
- Barbell Shrugs (Behind the Back):  300x 15, 14, 14
- 1-Arm DB High Pulls:  40x 15, 14, 14
- 1-Arm Overhead Shrugs:  40x 15, 14, 14

Crossbody Hammer Curls (50 reps) with Band Pull Aparts (100 reps):
- Curls: 40x 13, 12, 11, 7, 7
- BPA's:  Red Band x 26, 24, 22, 14, 14

Barbell Curls with Straight Arm Band Pulldowns (100 reps):
- Curls:  35x 25, 25, 25, 25 (40 next week)
- Pulldowns:  Orange CS Cord x 25, 25, Blue CS Cord x 25, 25

Thursday 7.19.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker 2.0 (3x 7-10):
- Iso-Lateral DB Raises:  20's x 8, 8, 7
- Seated DB Cuban Press:  20's x 8, 8, 7
- Accentuated Eccentric Lateral Raises:  20's x 8, 8, 7
- Banded ATY's:  Yellow CS Cords x 8, 8, 7

Seated Overhead Press (5x5) with Band Pull Aparts (double the reps of press):
- Press:  45x10, 65x9, 95x8, 115x7, 135x6, 155x 5, 5, 4, 4, 4
- Band Pull Aparts:  Blue Band x 20, 18, 16, 14, 12, 10, 10, 8, 8, 8

Dips (5x10) with Banded Face Pulls (5x10):
- Dips:  5x 10, 10, 10, 10, 10 (10 next week)
- Face Pulls:  Green Band x 10, 10, 10, 10, 10

1-Arm Overhead DB Extensions (50 reps):
- 35x 13, 12, 11, 7, 7 (stay until I get 50 reps in 3 sets)

Band Push Downs (100 reps):
- 4x25

Wednesday 7.18.18

Warm Up:
- Glutes and hamstrings

Strength Training:
Deadlifts (3x3) and Vacuum Trunk Twists (10x20):
- Dedlifts: 45x7, 135x6, 225x5, 315x4, 405x3, 495x2, 545x1, 445x 3, 2, 2
- Trunk Twists:  10x20

Goblet Squats and DB Romanian Deadlifts Shrugs (10x10):
- Goblet Squats:  60x 10, 9, 9, 9, 9, 9, 9, 9, 9
- DB RDL's:  60's x 10, 9, 9, 9, 9, 9, 9, 9, 9

Standing Calf Raises, Banded Hip Abduction with Glute Bridges, and Band Pull Aparts (5x20):
- Calf Raises:  45x 20, 19, 19, 19, 19
- BHA+GB's:  20x 20, 20, 20, 20, 20 (25 next time)
- BPA's:  Red Band x 20, 20, 20, 20, 20 (blue band next time)

Tuesday 7.17.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Barbell Rows (4x8):
- 45x13, 95x12, 135x11, 185x10, 225x9, 235x 8, 7, 7, 7

1-Arm Landmine Rows (4x10):
- 80x 10, 9, 9, 9

Fat Man Pull Ups (3x12):
- 0x 11, 10, 10

Traps and Upper Back Giant Set (3x15):
- Trap Bar Shrugs:  300x 15, 14, 14
- DB High Pulls:  40's x 15, 14, 14
- Band Face Pulls:  Green Band x 15, 14, 14

DB Curls (50 reps) with Band Pull Aparts (100 reps):
- DB Curls: 40x 13, 12, 10, 8, 7
- BPA's:  Red Band x 26, 24, 20, 16, 14

Band Reverse Curls (100 reps):
- skipped for time

Monday 7.16.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker (3x8-12):
- Front Plate Raises:  45x 9, 8, 8
- DB Lateral Raises:  25x 9, 8, 8
- DB Cuban Presses:  25x 9, 8, 8
- ATY's:  Yellow CS Cords x 9, 8, 8

Close Grip Bench Press (5x5) with Face Pulls:
- Bench Press:  45x10, 95x9, 135x8, 185x7, 225x6, 261x 5, 5, 5, 5, 5 (262 next week)
- Face Pulls:  Green Band x 10, 9, 8, 7, 6, 5, 5, 5, 5, 5

Arnold Presses (5x10) with Band Pull Aparts:
- Arnold Press:  55x 10, 9, 9, 9, 9
- Pull Aparts:  Red Band x 10, 9, 9, 9, 9

DB Skull Crushers (50 reps, increase if done in 3 sets):
- 40x 13, 12, 10, 8, 7

Reverse Grip Cable Pushdowns (100 reps, increase if done in 3 sets):
- 35x 50, 30, 20 (40 next week)

Sunday 7.15.18

Warm Up:
- Glutes, hamstrings and spine

Strength Training:
Back Squats (3x3) with Band Pull Aparts:
- Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 335x2, 2, 2
- Band Pull Aparts:  10 sets of 20

Goblet Squats, DB Romanian Deadlift Shrugs, and Vacuum Trunk Twists:
- Squats:  60x 9, 9, 9, 9, 9, 9, 9, 9, 9, 9
- DBRDL's: 60x 9, 9, 9, 9, 9, 9, 9, 9, 9, 9
- VTT's"  10x20

Standing Calf Raises and Band Hip Abduction with Glute Bridges:
- Calf Raise Machine:  160x 14, 14, 14
- Hip Abduction/ Glute Bridges:  15x 20, 20, 20 (20 next week)

Seated Leg Curls:
- 120x 10, 10, 10 (just waiting for my wife to finish)

Saturday 7.14.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Chest Supported Rows (5x8):
- 25x13, 45x12, 70x11, 90x10, 115x9, 135x 7, 7, 7, 7, 7

DB Rows (5x10):
- 100x 10, 10, 10, 10, 10 each arm (105 next week)

Iso-Lateral Parallel Grip Lat Pulldown Machine (5x12):
- 120x 12, 12, 12, 12, 12 (125 next week)

Traps Giant Set (3x15 each):
- Behind the Back Barbell Shrugs:  300x 14, 14, 14
- Kelso Shrugs on Chest Supported Row Machine:  90x 14, 14, 14
- Overhead Shrugs on Smith Machine:  185x 14, 14, 14

Crossbody Hammer Curls (50 reps):
- 40x 13, 12, 10, 8, 7

Arms and Upper Back Finisher (100 reps each):
- Band Pull Apart:  Red Band x 25, 25, 25, 25
- Barbell Curls:  30x 25, 25, 25, 25

Friday 7.13.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker 2.0 (3x 7-10):
- Iso-Lateral DB Raises:  20's x 8, 7, 7
- Seated DB Cuban Press:  20's x 8, 7, 7
- Accentuated Eccentric Lateral Raises:  20's x 8, 7, 7
- Banded ATY's:  Yellow CS Cords x 8, 7, 7

Seated Overhead Press (5x5) with Band Pull Aparts (double the reps of press):
- Press:  45x10, 65x9, 95x8, 115x7, 135x6, 155x 5, 4, 4, 4, 4
- Band Pull Aparts:  Red Band x 20, 18, 16, 14, 12, 10, 8, 8, 8, 8

Dips (5x10) with Banded Face Pulls (5x10):
- Dips:  0x 10, 10, 10, 10, 10 (5 next week)
- Face Pulls:  Green Band x 10, 10, 10, 10, 10

1-Arm Overhead DB Extensions (50 reps):
- 35x 13, 12, 10, 8, 7 (stay until I get 50 reps in 3 sets)

Reverse Grip Cable Push Downs (100 reps):
- 50x25, 40x25, 35x25, 30x25

Thursday 7.12.18

Warm Up:
- Glutes and hamstrings

Strength Training:
Deadlifts (3x3):
- 45x8, 135x7, 225x6, 315x5, 405x4, 445x 2, 2, 2

Goblet Squats, DB Romanian Deadlifts Shrugs (10x10), and Vacuum Trunk Twists (10x20):
- Goblet Squats:  60x 9, 9, 9, 9, 9, 9, 9, 9, 9
- DB RDL's:  60's x 9, 9, 9, 9, 9, 9, 9, 9, 9
- Vacuum Trunk Twists:  10x 20

Standing Calf Raises (3x15) with Hanging Leg Raises:
- Calf Raises:  60x 14, 14, 14
- Leg Raises:  0x 6, 6, 6

Banded Hip Abduction with Glute Bridges (3x20) and Serratus Crunches (3x20):
- Hip Abduction and Bridges:  15x 20, 20, 20 (20 next week)
- Serratus Crunches:  35's x 18, 18, 18

Wednesday 7.11.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Barbell Rows (4x8):
- 45x13, 95x12, 135x11, 185x10, 225x9, 235x 7, 7, 7, 7

1-Arm Landmine Rows (4x10):
- 75x 10, 10, 10, 10 (80 next week)

Fat Man Pull Ups (3x12):
- 0x 10, 10, 10

Traps and Upper Back Giant Set (3x15):
- Trap Bar Shrugs:  300x 14, 14, 14
- DB High Pulls:  35's x 14, 14, 14
- Rear Delt DB Rows:  35's x 14, 14, 14

DB Curls (3x15):
- 35x 14, 14, 14 (one arm at a time)

Band Reverse Curls (100 reps):
- skipped for time

Tuesday 7.10.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker (3x8-12):
- Front Plate Raises:  45x 8, 8, 8
- Seated DB Lateral Raises:  25x 8, 8, 8
- Seated DB Cuban Presses:  25x 8, 8, 8
- Band Pull Aparts:  Red Band x 24, 24, 24

Close Grip Bench Press (5x5) with Face Pulls:
- Bench Press:  45x10, 95x9, 135x8, 185x7, 225x6, 260x 5, 5, 5, 5, 5 (266 next week)
- Face Pulls:  Green Band x 10, 9, 8, 7, 6, 5, 5, 5, 5, 5

Arnold Presses (5x10) with Face Pulls:
- Arnold Press:  55x 9, 9, 9, 9, 9
- Face Pulls:  Green Band x 9, 9, 9, 9, 9

Triceps Superset (3x15):
- DB Skull Crushers:  35x 14, 14, 13
- Elbows Out DB Extensions:  35x 14, 14, 13

Triceps Finisher:
- Band Push Downs:  Red Band x 100 reps

Monday 7.09.18

Warm Up:
- None

Core:
Giant Set #1:
- Pallof Press:  5x10 each side
- 45 Degree Hip Extension:  5x10
- Vacuum Trunk Twists:  5x10

Giant Set #2:
- Swiss Ball Serratus Crunches:  45's x 5x10
- 45 Degree Hip Extension:  5x10
- Vacuum Trunk Twists:  5x10

Cardio:
- 10:00 of rowing (165 calories)
- 5:00 of incline treadmill walking (65 calories)

Mobility:
- None

Sunday 7.08.18

Warm Up:
- Crossover Symmetry Activation
- Crossover Symmetry Iron Scap

Strength Training:
Shoulder Shocker 2.0:
- Iso-Lateral DB Raises:  20'sx 7, 7, 7
- Seated DB Cuban Press:  20's x 7, 7, 7
- Eccentric Accentuated DB Raises:  20's x 7, 7, 7
- Band Pull Aparts:  Red Band x 21, 21, 21

Arms Superset #1 (100 reps):
- Reverse Grip Cable Pushdowns:  45 x 25, 25, 25
- Crossbody Hammer Curls:  25x 25, 25, 25, 25

Arms Superset #2 with Calves:
- Seated DB Curl:  35x 10, 10, 10, 10 (one arm at a time)
- Seated Overhead DB Extensions:  35x 10, 10, 10, 10 (one arm at a time)
- Donkey Calf Raises:  180x 25, 25, 25, 25

Arms Giant Set:
- Elbows Out DB Extensions:  35x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- DB Skull Crushers:  35x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Neutral Grip DB Bench Press:  35x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Reverse Curls:  50x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Saturday 7.07.18

Warm Up:
- Glutes, hamstring, and lower back

Strength Training:
Back Squats(3x3) and DB Romanian Deadlifts Shrugs (10x10):
- Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 330x 3, 3, 3 (335 next week)
- DB RDL's:  55x 10x10 (60 next week)

Seated Press (3x8), Parallel Grip Pulldowns (3x10), and Parallel Grip Cable Rows (3x10):
- Press:  45x11, 95x10, 135x9, 145x 7, 7, 7
- Pulldowns:  210x 10, 10, 10
- Cable Rows:  230x 10, 10, 10

Traps and Shoulders Giant Set (3x12-15):
- Overhead Shrugs:  145x 14, 14, 13
- DB High Pulls:  40's x 14, 14, 13 (both arms at the same time)
- Rear Delt DB Rows:  40's x 14, 14, 13

Friday 7.06.18

Warm Up:

- Crossover Symmetry Iron Scap

Core:

Superset #1:

- Hanging Leg Raises:  6, 6, 6, 5, 5

- Vacuum Trunk Twists:  5x20

Superset #2:

- 1-Arm Serratus Crunches:  45x 10, 9, 9, 9, 9

- Vacuum Trunk Twists:  5x20

Cardio:

- Rower:  10:00 (185 calories)

- Eliptical:  10:00 (175 calories)

- Incline Treadmill Walk:  5:00 (65 calories)
Total:  25:00 and 425 calories

Thursday 7.05.18

Warm Up:
- Glutes, hamstring, and lower back

Strength Training:
Deadlifts (3x3) and Goblet Squats (8x10):
- Deadlifts:  45x8, 135x7, 225x6, 315x5, 405x4, 440x 3, 3, 3 (445 next week)
- Goblet Squats:  55x 8x10 (60 next week)

Close Grip Bench Press (3x6), Barbell Rows (4x10), and Supinated Grip Barbell Rows (4x10):
- Bench Press:  45x11, 95x10, 135x9, 185x8, 225x7, 260x 5, 5, 5
- Barbell Rows:  185x 4x10 (190 next week)
- Supinated Rows:  185x 4x10 (190 next week)

Traps and Shoulders Giant Set (3x12-15):
- Barbell Shrugs:  300x 14, 14, 13
- DB High Pulls:  40x 14, 14, 13 (both arms at the same time)
- DB Lateral Raises:  25x 14, 14, 13

Wednesday 7.04.18

Warm Up:

- Crossover Symmetry Iron Scap

Core:

Superset #1:

- Pallof Press:  5x10 each side (progressively heavier bands)

- Vacuum Trunk Twists:  5x20

Superset #2:

- Serratus Med Ball Crunches:  80x 5x10 (40 lbs db's)

- Vacuum Trunk Twists:  5x20

Cardio:

- Stationary Bike:  10:00

- Rower:  10:00

- Incline Treadmill Walk:  5:00

Tuesday 7.03.18

Warm Up:
- Dynamic mobility and glutes

Strength Training:
Front Squats and Trap Bar Deadlifts (4x4):
- Front Squats:  45x6, 95x5, 135x4, 185x3, 225x2, 275x1, 240x 4, 4, 4
- Deadlifts:  60x6, 150x5, 240x4, 320x3, 440x2, 530x1, 440x 4, 4, 4

Dips and Fat Man Pull Ups:
- Dips:  0x10, 25x9, 50x 8, 8, 8
- Pull Ups:  0x 10, 10, 10, 10, 10

Trap Bar Shrugs, DB High Pulls, and DB Lateral Raises:
- Shrugs:  300x 14, 14, 13
- High Pulls:  40x 14, 14, 13
- Lateral Raises: 25x 14, 14, 13

Monday 7.02.18

Warm Up:
- none

Conditioning:
30:00 of Swimming
- 25y freestyle and 25y breast stroke on the 1:30

Mobility:
- Skipped

Sunday 7.01.18

Warm Up:
- None

Strength Training:
45 Degree Hip Extensions and Goblet Squats (100 reps):
- Hip Extensions: 35x 10x10
- Goblet Squats:  50x 10x10

Leg Extensions and Seated Leg Curls (100 reps):
- Leg Extensions:  120x 10x10
- Leg Curls:  120x 10x10

Donkey Calf Raises and Vacuum Trunk Twists:
- Calf Raises:  180x 5x 20
- Trunk Twists:  0x 5x20

Seated Calf Raises and Vacuum Trunk Twists:
- Calf Raises:  10x 5x20
- Trunk Twists:  0x 5x20