Tuesday 12.31.19

Warm Up:
- None

Strength Training:
20 rounds of:
- 1-Leg Romanian DL's: 50x 20x 5 each leg
- Goblet Squats: 50x 20x10
- Single Unders: 20x 53

Workout Totals:
- 1-Leg RDL's: 100 reps each leg
- Goblet Squats: 200 reps
- Single Unders: 1060 reps

Monday 12.30.19

Warm Up:
- None

Strength Training:
Close Grip Bench Press, Ring Rows, and Ring Face Pulls:
- Bench: 45x10, 95x8, 135x6, 185x4, 225x2, 275x 5x1, 225x5, 185x 10x5, then 4, 3, 2, 1
- Ring Rows: 10, 8, 6, 4, 2, 5x1, 10x5, 4, 3, 2, 1
- Ring Face Pulls: 10, 8, 6, 4, 2, 5x1, 10x5, 4, 3, 2, 1

Triceps:
- Skull Crushers: 39x 3x12
then...
- Overhead Triceps Extensions: 45x 47 reps unbroken

Sunday 12.29.19

Warm Up:
- None

Strength Training:
20 rounds of:
- Vacuum Trunk Twists: 20x10
- Bulgarian Split Squats: 0x 20x 5 each leg
- KB Swings: 70x 20x10
- Single Unders: 20x 53

Workout Totals:
- Vacuum Trunk Twists: 200 reps
- Bulgarian Split Squats: 100 reps each leg
- KB Swings: 200 swings
- Single Unders: 1060 reps

Saturday 12.28.19

Warm Up:
Shoulder Circuit:
- DB Front Raises: 5x10, 8x10, 10x10, 12x10, 15x10
- DB Rear Delt Raises: 5x10, 8x10, 10x10, 12x10, 15x10
- DB Lateral Raises: 5x10, 8x10, 10x10, 12x10, 15x10
- Band Face Pulls: Green Band x 5x10

Strength Training:
Push/ Pull Circuit (100 reps of each):
- Fat Man Pull Ups: 18 x 5, then 4, 3, 2, 1
- Band Pull Aparts: Red Band x 18x5, then 4, 3, 2, 1
- Dips: 0x 18x5, then 4, 3, 2, 1

Arms Superset:
- Overhead EZ Bar Extensions: 78x 3x12
- EZ Bar Curls: 78x 3x12

Arms Finisher:
- Skull Crushers: 45x 46 reps unbroken
- DB Hammer Curls: 20's x 46 reps unbroken

Friday 12.27.19

Warm Up:
- Vacuum Trunk Twists: 5x20
- Front Squats and Back Squats: 45x 25, 95x 12, 135x 9, 185x 6
- Single Unders: 4x 52 reps

Strength Training:
- Back Squats: 225x 16 x5
- Single Unders: 16 x 52

Totals:
- Squat Weight Total: 22,590 pounds
- Total Single Unders: 1,040

Thursday 12.26.19

Warm Up:
- Vacuum Trunk Twists: 5x10
- Straight Arm Pulldowns: Orange CS Cords x 10, 9, 8, 7, 6
- 1-Arm DB High Pulls: 10x10, 20x9, 30x8, 40x7, 45x6 (each arm)
- 1-Arm DB Press: 10x10, 20x9, 30x8, 40x7, 45x6 (each arm)

Strength Training:
Vertical Push/ Pull Circuit:
- Straight Arm Pulldowns: Orange CS Cords x 10x5, then 4, 3, 2, 1
- 1-Arm DB High Pulls: 50x 10x5, then 4, 3, 2, 1 (each arm)
- 1-Arm DB Press: 50x 10x5, then 4, 3, 2, 1 (each arm)

Arms Superset:
- DB Skull Crushers: 35's x 3x12
- DB Hammer Curls: 35's x 3x12

Arms Finisher:
- Elbows Out DB Extensions: 30's x 46 reps unbroken
- EZ Barb Spider Curls: 20x 46 reps unbroken

Workout Totals: 100 total reps of pulldowns, high pulls and presses

Wednesday 12.25.19

Rest day.

Tuesday 12.24.19

Warm Up:
- Deadlifts: 45x 35, 135x 12, 225x 7
- Single Unders: 3x 52 reps

Strength Training:
- Deadlifts: 315x 17x5
- Single Unders: 17x 52

Totals:
- Deadlift Weight Total: 31,580 pounds
- Total Single Unders: 1,040

Monday 12.23.19

Warm Up:
Shoulder Circuit:
- Band Pull Aparts: Red Band x 13, 13, 12, 12
- 1-Arm DB High Pulls: 20x10, 30x10, 40x10, 50x1
- 1- Arm DB Press: 20x10, 30x10, 40x10, 50x1

Strength Training:
Reverse Grip Bench Press with Landmine Rows:
- Bench: 45x12, 95x10, 135x8, 185x6, 2010x 4x4
- Rows: 26x12, 51x11, 76x10, 101x9, 126x 4x8

Close Grip Bench Press with 1-Arm Landmine Rows:
- Bench: 210x 4x8
- Rows: 76x 4x8 each arm

Arms Superset:
- Skull Crushers: 78x 3x12
- Barbell Curls: 78x 3x12

Arms Finisher:
- Overhead Triceps Extensions: 45x 46 reps unbroken
- Reverse Curls: 35x 46 reps unbroken

Sunday 12.22.19

Rest day.

Saturday 12.21.19

Warm Up:
- None

Strength Training:
Ring Face Pulls, Ring Rows, and Dips Circuit:
- 1x6, 14x5 (76 total reps of each)

Arms:
- Overhead EZ Bar Triceps Extensions: 77x 3x12
- EZ Bar Curls: 77x 3x12

Arms Finisher:
- Skull Crushers: 45x 454 reps unbroken
- Hammer Curls: 20's x 45 reps unbroken

Friday 12.20.19

Warm Up:
- Vacuum Trunk Twists: 4x20
- Front Squats: 45x 8, 95x 7, 135x 6, 185x 5
- Jump Rope after each superset

Strength Training:
Front Squats (20 reps) with Jump Rope:
- Front Squats: 206x 5x4
- Jump Rope after each set

Alternating Front Rack Reverse Lunges (30 reps) with Jump Rope:
- Lunges: 95x 5x6 each leg
- Jump Rope after each set

Barbell Single Leg Romanian Deadlifts (40 reps) with Jump Rope:
- RDL's: 45x 5x 8 each leg
- Jump Rope after each set

KB Swings (50 reps) with Jump Rope:
- KB Swings: 70x 51 reps unbroken (match jump rope reps)
- Jump Rope after the set

Total Reps of Jump Rope: 20x 51 for 1020 reps

Thursday 12.19.19

Rest day.

Wednesday 12.18.19

Warm Up:
- Seated Press: 45x12, 76x10, 106x8, 136x6
- Pull Ups: 0x 3, 3, 3, 2

Strength Training:
Seated Press and Chin Ups:
- Press: 156x 4x4
- Chin Ups: 0x 3, 3, 3, 2

Band Face Pulls and Seated DB Presses:
- Face Pulls: Green Band x 13, 13, 12, 12
- Presses: 50's x 4x8

Shoulders:
- Band Pull Apart: Red Band x 4x10
- High Pulls: 45/40x 2/8, 40x 2x10
- Press: 45/40x 2/8, 40x 2x10
Then...
- DB Lateral Raises: 15's x 45 reps unbroken

Arms Superset:
- Decline KB Skull Crushers: 35's x 3x12
- DB Hammer Curls: 35x 3x12 each arm

Arms Finisher:
- Elbows Out DB Extensions: 30's x 45 reps unbroken
- Barbell Spider Curls: 15x 50 reps unbroken (add a pound each week)

Tuesday 12.17.19

Warm Up:
- Deadlifts: 45x 12, 135x 10, 225x 8, 315x 6
- Vacuum Trunk Twists: 5x20
- Jump Rope: 4x 51

Strength Training:
Deadlifts (20 reps) with Jump Rope:
- Deadlifts: 369x 5x4
- Jump Rope: 5x 51

Single Leg Romanian Deadlifts (30 reps) with Jump Rope:
- RDL's: 55x 5x6 each leg (go to barbell 1-Leg RDL's)
- Jump Rope: 5x 51

Bulgarian Split Squats (40 reps) with Jump Rope:
- Split Squats: 35x 5x 8 each leg
- Jump Rope: 5x 51

KB Swings (50 reps) with Jump Rope:
- KB Swings: 70x 50 reps unbroken
- Jump Rope: 1x 51

Monday 12.16.19

Warm Up:
- Reverse Grip Bench Press: 45x12, 95x10, 135x8, 185x6
- Band Face Pulls: Green Band x 13, 13, 12, 12
- Landmine Rows: 50x12, 75x11, 100x10, 125x9

Strength Training:
Reverse Grip Bench Press with Landmine Rows:
- Bench: 209x 4x4
- Rows: 150x 4x8

Close Grip Bench Press with 1-Arm Landmine Rows:
- Bench: 209x 4x8
- Rows: 75x 4x8 each arm

Shoulders:
- 1-Arm DB High Pulls: 45/40x 1/9, 40x 2x10 each arm
- 1-Arm DB Presses: 5/40x 1/9, 40x 2x10 each arm
- Band Pull Aparts: Red Band x 3x10

Then...
- DB Lateral Raises: 15's x 45 reps unbroken

Tricep:
- Skull Crushers: 77x 3x12
Then...
- Overhead Triceps Extensions: 45x 45 reps unbroken

Biceps:
- Barbell Curls: 77x 12, 76 x 2x12
Then...
- Reverse Grip Barbell Curls: 35x 45 reps unbroken

Sunday 12.15.19

Rest day.

Saturday 12.14.19

Warm Up:
- None

Strength Training:
20:00 AMRAP:
- Ring Face Pulls
- Ring Rows
- Dips
Score: 75 reps of each (1, 2, 3...up to 10, then 4 sets of 5)

Shoulders:
- Band Pull Aparts: Red Band x 3x10
- 1-Arm DB High Pulls: 40 x 3x 10 each arm
- 1-Arm DB Press: 40x 3x10 each arm

Then...
- DB Lateral Raises: 15's x 44 reps unbroken

Triceps:
- Overhead EZ Bar Triceps Extensions: 76x 3x12

Then...
- Barbell Skull Crushers: 45x 44 reps unbroken

Biceps:
- EZ Bar Curls: 76x 3x12

Then...
- Hammer Curls: 20's x 44 reps unbroken

Friday 12.13.19

Rest day, traveling home from San Diego.

Thursday 12.12.19

Warm Up:
- 1 mile walk to 24 Hour Fitness

Strength Training:
Back Squats:
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 3, 2, 1, 295x2, 275x3, 255x4, 235x5, 215x6, 195x7, 175x8, 155x9, 135x10

1-Leg Seated Hamstring Curls:
- 3x10 each leg, going back and forth between legs with no breaks

1-Leg Seated Extensions:
- 3x10 each leg, going back and forth between legs with no breaks

Single Leg Romanian Deadlifts:
- 50x 3x10 each leg

Cool Down:
- 1 mile walk back to the hotel

Wednesday 12.11.19

Rest day.

Tuesday 12.10.19

Warm Up:
- 1 mile walk to the gym (24 Hour Fitness in downtown San Diego)

Strength Training:
Lat Pulldown Machine:
- 5 sets of 10

Low Angle Horizontal Rowing Machine:
- 5 sets of 10

High Angle Rear Delt Focused Horizontal Rowing Machine:
- 10 set of 10

Cable Face Pulls:
- 5x10

Alternating Crossbody Hammer Curls:
- 40's x 10, 42.5's x 10, 45's x 10, 47.5's x 10, 50's x 10

Biceps Finisher:
- Barbell Curls: 45x 40 reps unbroken

Cooldown:
- 1 mile walk back to the hotel

Monday 12.09.19

Warm Up:
- 1 mile walk to the gym (24 Hour Fitness in downtown San Diego)

Strength Training:
Bench Press Machine:
- 5 sets of 10

Dip Machine:
- Worked up to the whole stack for a single, then 75% x 10

Overhead Press Machine:
- 5 sets of 10

DB Lateral Raises:
- 25's x 5x10

Triceps Superset:
- DB Skull Crushers: 40's x 4x10
- Elbows Out DB Extensions: 40's x 4x10

Triceps Finisher:
- Reverse Grip Cable Pushdowns: 50x 40 reps unbroken

Cooldown:
- 1 mile walk back to the hotel

Sunday 12.08.19

Trained at 24 Hour Fitness in San Diego...

Warm Up:
- No specific warm up

Strength Training:
Leg Extensions:
- 100x 5x10

Standing Calf Raises:
- 90x 5x10

Lying Leg Curls:
- 108x 5x10

Deadlifts:
- Warm Ups: 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 365x3, 405x2, 455x1
- Work Sets: 315x 5x5 on the minute

Saturday 12.07.19

Rest day and travelled to San Diego for work.

Friday 12.06.19

Warm Up:
- Dips: 0x9, 10x8, 20x7, 30x6, 40x5
- Chest Supported DB Rows: 15's x 13, 25's x 12, 35's x 11, 45's x 10, 55's x 9
- Band Pull Aparts: Red Band x 5x10

Strength Training:
Weighted Dips (4x4), Chest Supported DB Rows (4x8) and Band Pull Aparts:
- Dips: 50x 4x4
- Rows: 65's x 4x8
- Pull Aparts: Red Band x 4x10

Dips (4x8), Barbell Rows (4x8) and Band Pull Aparts:
- Dips: 5x 3x8, 0x 1x8
- Rows: 65's x 4x8
- Pull Aparts: Red Band x 4x10

Shoulders Circuit:
- 1-Arm DB High Pulls: 40x 3x10 each arm
- 1-Arm DB Presses: 40x 3x10 each arm
- 1-Arm DB Lateral Raises: 25x 3x10 each arm

Arms Superset:
- Overhead Triceps Extensions: 75x 3x12
- Lean Away DB Curls: 35 x 3x12 each arm

Arms Finisher:
- Decline Skull Crushers: 45x 44 reps unbroken
- DB Hammer Curls: 20's x 44 reps unbroken

Thursday 12.05.19

Warm Up:
- Front Squats: 45x9, 95x8, 135x7, 155x6, 185x5
- Band Pull Aparts: Red Band x 5x20
- Vacuum Trunk Twists: 5x20

Strength Training:
Front Squats (5x4) with Jump Rope:
- Squats: 205x 5x4
- Jump Rope: 5x 50

Cosack Squats (5x8) with Jump Rope:
- Squatss: 5x 5x8
- Jump Rope: 5x50

1-Leg Romanian Deadlifts (5x12) with Jump Rope:
- RDL's: 26x 5x12 each leg
- Jump Rope: 5x50

Wednesday 12.04.19

Warm Up:
- Seated Press: 45x12, 75x10, 105x8, 135x6
- Pull Ups: 0x 3, 3, 2, 2
- Ring Face Pulls: 4x10

Strength Training:
Seated Press, Chin Ups and Ring Face Pulls:
- Press: 155x 4x4
- Chin Ups: 0x 3, 3, 2, 2
- Ring Face Pulls: 4x10

1-Arm DB High Pulls and 1-Arm DB Press:
- High Pulls: 50x 4x8 each arms
- Press: 50x 4x8 each arm

Shoulders Circuit:
- Rear Delt DB Raises: 20's x 3x10
- Rear Delt Swings: 20's x 3x10
- DB Lateral Raises: 20's x 3x10

Arms Superset:
- Decline KB Skull Crushers: 35's x 3x12
- DB Hammer Curls: 35x 3x12 each arm

Arms Finisher:
- Elbows Out DB Extensions: 30's x 44 reps unbroken
- Barbell Curls: 45x 44 reps unbroken

Tuesday 12.03.19

Warm Up:
- Deadlifts: 138x9, 188x8, 228x7, 278x6, 318x5
- Band Pull Aparts: Red Band x 5x20
- Vacuum Trunk Twists: 5x20

Strength Training:
Deadlifts (5x4) with Jump Rope:
- Deadlifts: 368x 5x4
- Jump Rope: 5x 50

Landmine Single Leg Romanian Deadlifts (5x8) with Jump Rope:
- RDL's: 54x 5x8
- Jump Rope: 5x50

Bulgarian Split Squats (5x12) with Jump Rope:
- Split Squats: 26x 5x12
- Jump Rope: 5x50

Monday 12.02.19

Warm Up:
- Reverse Grip Bench Press: 45x12, 95x10, 135x8, 185x6
- Supinated Grip Barbell Rows: 45x12, 95x11, 135x10, 185x9
- Band Pull Aparts: Red Band x 4x10

Strength Training:
Reverse Grip Bench Press, Supinated Grip Barbell Rows and Band Pull Aparts:
- Bench: 208x 4x4
- Rows: 208x 4x8
- Pull Aparts: Red Band x 4x10

Close Grip Bench Press, Barbell Rows and Band Pull Aparts:
- Bench: 208x 4x8
- Rows: 208x 4x8
- Pull Aparts: Red Band x 4x10

Shoulders Circuit:
- 1-Arm DB High Pulls: 40x 3x10 each arm
- 1-Arm DB Presses: 40x 3x10 each arm
- 1-Arm DB Lateral Raises: 25x 3x10 each arm

Arms Superset:
- Skull Crushers: 75x 3x12
- Barbell Curls: 75x 3x12

Arms Finisher:
- Overhead Triceps Extensions: 45x 44 reps unbroken
- Reverse Grip Curls: 35x 44 reps unbroken

Sunday 12.01.19

Rest day.

Saturday 11.30.19

Just needed to move so today and tomorrow will be a de-load day, then I'll start a new program on Monday...

Warm Up:
- None:

De-Load Circuit:
Ascending reps for 20:00 starting at 1 of each...
- Bulgarian Split Squats (left leg)
- Bulgarian Split Squats (right leg)
- 1-Leg DB Romanian Deadlift (left leg)
- 1-Leg DB Romanian Deadlift (right leg)
- Air Squats
Score: I finished round 11, so 66 reps of each. Didn't push it really hard, just tried to keep moving.

Abmat Sit-Ups:
- 3x10

Friday 11.29.19

Rest day.

Thursday 11.28.19

Rest day.

Wednesday 11.27.19

Warm Up:
None Specific

Strength Training:
Reverse Grip Bench and DB Rows:
- Bench: 47x12, 77x11, 107x10, 137x9, 167x 3x8
- Rows: 70x 12, 11, 10, 9, 8, 8, 8

Dips and Fat Man Chin Ups:
- Dips: 0x 6, 5, 5, 5, 5
- Fat Man Chin Ups: 0x 6, 5, 5, 5, 5

Shoulder Circuit:
- 1-Arm DB High Pulls: 40x 10, 10, 10
- 1-Arm DB Press: 40x 10, 10, 10
- DB Lateral Raises: 25's x 10, 10, 10

Arms Superset (10:00):
- Standing Overhead Triceps Extensions: 75 x 12, 12, 12
- DB Hammer Curls: 40x 12, 12, 12

Arms Finisher:
- Barbell Skull Crushers: 45x 43 reps unbroken
- Barbell Curls: 45x 43 reps unbroken

Tuesday 11.26.19

Warm Up:
- No specific warm up

Strength Training:
Front Squats with Vacuum Trunk Twists:
- Squats: 47x10, 77x9, 107x8, 137x7, 167x6, 197x5, 227x 4x4
- Band Pull Aparts: Red Band x 5x10
- Band Face Pulls: Green Band x 5x10
- Vacuum Trunk Twists: 10x20

Landmine Single Leg RDL's with Jump Rope:
- RDL's: 54x 5x8
- Jump Rope: 5x 55

Cosack Squats with Jump Rope:
- Squats: 5x 3x8, 0x 2x8
- Jump Rope: 5x55

Finisher:
Tabata Squats:
- 17, 17, 17, 17, 16, 16, 16, 16

Monday 11.25.19

Warm Up:
Close Grip Bench Press and Ring Rows (10:00):
- Bench: 45x12, 95x11, 135x10, 185x9
- Ring Rows: 12, 11, 10, 9

Strength Training:
Close Grip Bench and Ring Rows (15:00):
- Bench: 207x 8, 8, 8
- Rows: 8, 8, 8

Dips and Fat Man Pull Ups (10:00):
- Dips: 0x 5, 5, 5, 5, 5
- Fat Man Pull Ups: 0x 5, 5, 5, 5, 5

Shoulder Circuit (10:00):
- 1-Arm DB High Pulls: 35x 10, 10, 10, 10
- 1-Arm DB Press: 35x 10, 10, 10, 10
- 1-Arm DB Lateral Raises: 20x 10, 10, 10, 10

Arms Superset (10:00):
- DB Skull Crushers: 35's x 12, 12, 12
- DB Curls: 35x 12, 12, 12

Arms Finisher:
- Overhead Triceps Extensions: 45x 43 reps unbroken
- Reverse Grip Curls: 35x 43 reps unbroken

Sunday 11.24.19

Rest day.

Saturday 11.23.19

Warm Up:
Dips and Band Pull Aparts:
- Dips: 0x12, 15x10, 30x8, 40x6
- Band Pull Aparts: Red Band x 13, 13, 12, 12

Strength Training:
Weighted Dips (4x4) and Band Face Pulls:
- Dips: 50x 1x4, 45x 3x4
- Band Face Pulls: Green Band x 13, 13, 12, 12

Dips x (4x8) and Seated Overhead Press Warm Ups:
- Dips: 5x 2x8, 0x 2x8
- Press: 45x14, 60x13, 75x12, 90x11

Seated Overhead Press (4x10) and DB Lateral Raises:
- Press: 95x 4x10
- Lateral Raises: 25's x 13, 13, 12, 12

Overhead Triceps Extensions:
- 85x 2x12, 80x 2x12

Triceps Finisher:
- Barbell Skull Crushers: 45x 42 reps unbroken (increase by 1 rep until I get 50)

Conditioning:
Tabata KB Swings:
- 70x 13, 13, 13, 13, 12, 12, 12, 12 (100 reps)

Friday 11.22.19

Warm Up:
- No specific warm up

Strength Training:
Deadlifts with Vacuum Trunk Twists:
- DL's: 97x10, 137x9, 187x8, 227x7, 277x6, 317x5, 367x 4x4
- Vacuum Trunk Twists: 10x20

Landmine Single Leg RDL's with Jump Rope:
- RDL's: 53x 5x8
- Jump Rope: 5x54

Bulgarian Split Squats with Jump Rope:
- Split Squats: 40x 1x8, 35x 4x8
- Jump Rope: 5x54

Finisher:
Tabata Squats:
- 17, 17, 17, 16, 16, 16, 16, 16

Thursday 11.21.19

Warm Up:
Chin Ups 10:00 EMOM:
- Chin Ups: 9x2, 1x1

Strength Training:
Supinated Grip Barbell Rows with 1-Arm DB High Pulls Warm Ups:
- Rows: 45x12, 95x11, 135x10, 185x9, 207x 4x8
- High Pulls: 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10

1-Arm DB High Pull Work Sets with Band Pull Aparts:
- High Pulls: 55x 1x10, 50x 3x10
- Band Pull Aparts: Red Band x 13, 13, 12, 12

Overhead Shrugs with Band Face Pulls:
- Shrugs: 142x 4x10
- Face Pulls: Green Band x 13, 13, 12, 12

DB Hammer Curls:
- 40x 12
- 40x 12
- 40x 1, 35x11
- 35x 12

Biceps Finisher:
- Barbell Curls: 45x 42 reps unbroken (add a rep each week until I get 50)

Conditioning:
- None

Wednesday 11.20.19

Warm Up:
Reverse Grip Bench Press Warm Ups and Band Face Pulls:
- Bench: 45x10, 95x9, 135x8, 185x7
- Face Pulls: Green Band x 13, 13, 12, 12

Strength Training:
Reverse Grip Bench Press Work Sets (4x4) and Band Pull Aparts:
- Bench: 206x 4x4
- Band Pull Aparts: Red Band x 13, 13, 12, 12

Close Grip Bench Press x (4x8) and 1-Arm DB Press Warm Ups:
- Bench: 206x 4x8
- DB Press: 5x16, 15x15, 25x14, 35x13

1-Arm DB Press (4x10) and DB Lateral Raises:
- DB Press: 50x 4x10
- Lateral Raises: 25's x 13, 13, 12, 12

Skull Crushers (4x12):
- 85x 4x12

Triceps Finisher:
- Overhead Triceps Extensions: 45x 42 reps unbroken (increase by 1 rep until I get 50)

Conditioning:
Tabata KB Swings:
- 70x 13, 13, 13, 12, 12, 12, 12, 12

Tuesday 11.19.19

Warm Up:
- No specific warm up

Strength Training:
Front Squats with Vacuum Trunk Twists:
- Squats: 46x10, 76x9, 106x8, 136x7, 166x6, 196x5, 226x 4x4
- Vacuum Trunk Twists: 10x20

Landmine Single Leg RDL's with Jump Rope:
- RDL's: 52x 5x8
- Jump Rope: 5x 53

Cosack Squats with Jump Rope:
- Squats: 5x 2x8, 0x 3x8
- Jump Rope: 5x53

Finisher:
Tabata Squats:
- 17, 17, 17, 16, 16, 16, 16, 16

Monday 11.18.19

Rest day.

Sunday 11.17.19

Warm Up:
Pull Ups 10:00 EMOM:
- 8x2, 2x1

Strength Training:
Barbell Rows with 1-Arm DB High Pull Warm Ups:
- Rows: 46x12, 96x11, 136x10, 186x9, 206x 4x8
- High Pulls: 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10

1-Arm DB High Pulls with Band Pull Aparts:
- DB High Pulls: 55x 1x10, 50x 3x10
- Band Pull Aparts: Red Band x 13, 13, 12, 12

Overhead Shrugs with Band Face Pulls:
- Shrugs: 141x 4x12
- Face Pulls: Green Band x 13, 13, 12, 12

Lean Away DB Curls:
- 40x 12
- 40x12
- 40x1, 35x11
- 35x12

Bicep Finisher:
- Reverse Grip Barbell Curls: 30x 42 reps unbroken (add a rep each week until I get 50)

Conditioning:
- None

Saturday 11.16.19

Warm Up:
Dips and Band Face Pulls:
- Dips: 0x10, 10x9, 25x8, 35x7
- Face Pulls: Green Band x 13, 13, 12, 12

Strength Training:
Weighted Dips (4x4) and Band Pull Aparts:
- Dips: 45x 4x4
- Band Pull Aparts: Red Band x 13, 13, 12, 12

Dips x (4x8) and 1-Arm DB Press Warm Ups:
- Dips: 5x8, 0x 3x8
- DB Press: 5x16, 15x15, 25x14, 35x13

1-Arm DB Press (4x12) and DB Lateral Raises:
- DB Press: 45x 4x12
- Lateral Raises: 25's x 13, 13, 12, 12

Overhead Triceps Extensions:
- 85x 1x12, 80x 3x12

Triceps Finisher:
- Barbell Skull Crushers: 45x 41 reps unbroken (increase by 1 rep until I get 50)

Conditioning:
Tabata KB Swings:
- Lowest was 12

Friday 11.15.19

Rest day.

Thursday 11.14.19

Warm Up:
- No specific warm up

Strength Training:
Deadlifts with Vacuum Trunk Twists:
- DL's: 136x10, 186x9, 226x8, 276x7, 316x6, 366x5, 406x 4x4
- Vacuum Trunk Twists: 10x20

Landmine Single Leg RDL's with Jump Rope:
- RDL's: 51x 5x8
- Jump Rope: 5x52

Bulgarian Split Squats with Jump Rope:
- Split Squats: 35x 4x8
- Jump Rope: 5x52

Finisher:
Tabata Squats:
- 17, 17, 16, 16, 16, 16, 16, 16

Wednesday 11.13.19

Rest day to to training for work.

Tuesday 11.12.19

Warm Up:
Chin Ups and Vacuum Trunk Twists 10:00 EMOM:
- Chin Ups: 8x2, 2x1
- VTT's: 10x20

Strength Training:
Supinated Grip Barbell Rows with 1-Arm DB High Pulls Warm Ups:
- Rows: 46x12, 96x11, 136x10, 186x9, 206x 4x8
- High Pulls: 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10

1-Arm DB High Pull Work Sets with Band Pull Aparts:
- High Pulls: 50x 4x10
- Band Pull Aparts: Red Band x 13, 13, 12, 12

Smith Machine Overhead Shrugs with Band Face Pulls:
- Shrugs: 140x 4x12
- Face Pulls: Green Band x 13, 13, 12, 12

Lean Away DB Hammer Curls:
- 40x 2x12, 35x 2x12

Biceps Finisher:
- Barbell Curls: 45x 41 reps unbroken (add a rep each week until I get 50)

Conditioning:
- None

Monday 11.11.19

Warm Up:
Shoulder Warm Up:
- 1-Arm DB Press: 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x10, 60x2
- Band Pull Aparts: Red Band x 10x10

Reverse Grip Bench Warm Ups:
- Bench Press: 45x10, 75x9, 105x8, 135x7, 165x6, 185x5 (3 second negatives, 1 second pause)
- Band Face Pulls: Green Band x 17, 17, 17, 17, 16, 16

Strength Training:
Reverse Grip Bench Press with DB Lateral Raises:
- Bench Press: 205x 4x4
- Lateral Raises: 25's x 4x13

Close Grip Bench Press with DB Lateral Raises:
- 205x 4x8
- Lateral Raises: 25's x 4x12

DB Skull Crushers:
40's x 4x12

Overhead Triceps Extensions:
- 45x 41 reps unbroken (work up to 50, increasing by 1 rep)

Conditioning:
Tabata KB Swings:
- Skipped due to time

Sunday 11.10.19

Warm Up:
- Back Squat Warm Ups: 45x10, 95x9, 135x8, 185x7, 225x6, 275x5
- Vacuum Trunk Twists: 6x20
- Band Pull Aparts: Red Band x 6x10

Strength Training:
Back Squats with Vacuum Trunk Twists and Band Pull Aparts:
- Back Squats: 315 x 4x4
- Vacuum Trunk Twists: 4x20
- Band Pull Aparts: Red Band x 4x10

Landmine Single Leg RDL's with Jump Rope:
- RDL's: 50x 5x10
- Jump Rope: 5x51

Cosack Squats with Jump Rope:
- Squats: 5x 1x10, 0x 4x10
- Jump Rope: 5x51

Finisher:
Tabata Squats:
- 16, 16, 17, 16, 16, 16, 16, 16

Saturday 11.09.19

Warm Up:
Pull Ups 10:00 EMOM:
- 7x2, 3x1

Strength Training:
1-Arm DB High Pulls with Barbell Row Warm Up Sets:
- High Pulls: 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x10, 60x1

Barbell Rows with Band Pull Aparts:
- Rows: 205x 4x8
- Band Pull Aparts: Red Band x 13, 13, 12, 12

Overhead Shrugs with Band Face Pulls:
- Shrugs: 135x 4x12
- Face Pulls: Green Band x 13, 13, 12, 12

Lean Away DB Curls:
- 40x 2x12, 35x 2x12

Bicep Finisher:
- Reverse Grip Barbell Curls: 30x 40 reps unbroken (add a rep each week until I get 50)

Conditioning:
- None

Friday 11.08.19

Warm Up:
1-Arm DB Press with Band Pull Aparts:
- DB Press: 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x10, 60x1
- Band Pull Aparts: Red Band x 10x10

Dip Warm Ups with Band Face Pulls:
- Dips: 0x6, 15x5, 30x4, 40x3, 50x2, 60x1
- Band Face Pulls: Green Babd x 17, 17, 17, 17, 16, 16

Strength Training:
Dips (4x4, then 4x8) with DB Lateral Raises (100 reps):
- Dips: 40 x 4x4
- Lateral Raises: 25's x 4x13
- Dips 0x 4x8
- Lateral Raises: 25's x 4x12

Overhead Triceps Extensions:
- 80x 4x12

Triceps Finisher:
- Elbows Out DB Extensions: 30's  x 40 reps unbroken (work up to 50, increasing by 1 rep)

Conditioning:
Tabata KB Swings:
- 70 lbs (did not keep track, just go as fast possible)

Thursday 11.07.19

Warm Up:
- Deadlift Warm Ups: 135x10, 185x9, 225x8, 275x7, 315x6, 365x5
- Vacuum Trunk Twists: 6x20
- Band Pull Aparts: Red Band x 17, 17, 17, 17, 16, 16

Strength Training:
Deadlifts with Vacuum Trunk Twists:
- Deadlifts: 405 x 4x4
- Vacuum Trunk Twists: 4x20

Landmine Single Leg RDL's with Jump Rope:
- RDL's: 45x 5x10
- Jump Rope: 5x50

Cosack Squats with Jump Rope:
- Squats: 0x 5x10
- Jump Rope: 5x50

Finisher:
Tabata Squats:
- 15, then had to stop after 1 round due to time

Wednesday 11.06.19

Warm Up:
Shoulder Warm Up:
- 1-Arm DB High Pulls: 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x10, 60x1
- Band Face Pulls: Green Band x 5x10
- Band Pull Aparts: Red Band x 5x10

Strength Training:
Chin Ups (10:00 EMOM):
- 7x2, 3x1

Supinated Grip Barbell Rows with Rear Delt DB Swings:
- Rows: 205x 4x8
- Rear Delt Swings: 25's x 13, 13, 12, 12

Behind the Back Barbell Shrugs with Rear Delt Barbell Rows:
- Shrugs: 295x 4x10
- Rows: 45x 13, 13, 12, 12

Crossbody Hammer Curls:
- 40x 4x 2x12, 35x 2x12 (one arm at a time)

Biceps Finisher:
- Barbell Curls: 45x 40 reps unbroken (work up to 50, increasing by 1 rep)

Tuesday 11.05.19

Warm Up:
Shoulder Warm Up:
- 1-Arm DB Press: 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x10, 60x1
- Band Pull Aparts: Red Band x 10x10

Close Grip Bench Warm Ups:
- Bench Press: 45x6, 95x5, 135x4, 185x3, 225x2, 275x1 (3 second negatives, 1 second pause)
- Band Face Pulls: Green Babd x 17, 17, 17, 17, 16, 16

Strength Training:
Close Grip Bench with DB Lateral Raises:
- Bench Press: 225x 4x4
- DB Lateral Raises: 25's x 13, 13, 12, 12

Slingshot Bench Press:
- 225x 4x8

Triceps Superset:
- DB Skull Crushers: 35's x 4x12
- Elbows Out DB Extensions: 35's x 4x12

Triceps Finisher:
- Overhead Triceps Extensions: 45x 40 reps unbroken (work up to 50, increasing by 1 rep)

Monday 11.04.19

Warm Up:
Front Squats, Band Pull Aparts, and Vacuum Trunk Twists:
- Front Squats: 45x6, 95x5, 135x4, 185x3, 225x2, 252x1
- Band Pull Aparts: Red Band x 17, 17, 17, 17, 16, 16
- Vacuum Trunk Twists: 6x20

Strength Training:
Front Squats:
- 210x 4x4

Goblet Squats and DB RDL's with Shrugs:
- Goblet Squats: 65x 4x8
- DBRDLS's: 65's x 4x8

Bulgarian Split Squats with Standing Calf Raises:
- Split Squats: 35x 4x12 each leg
- Calf Raises: 0x 4x12

Sunday 11.03.19

Ramp week for next training cycle...

Warm Up:
Single Arm DB High Pulls with Band Pull Aparts:
- High Pulls: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10
- Band Pull Aparts: Red Band x 10x10

Strength Training:
Pull Ups with Band Face Pulls:
- Pull Ups: 7x2, 3x1
- Face Pulls: Green Band x 10x10

Chest Supported Rows:
- 45x10, 70x10, 90x10, 115x10, 135x10, 160x10, 180x10, 135x10, 90x10, 45x10

Lean Away DB Curls:
- 40 x 3x10, 37.5 x 2x10 (one arm at a time)

Biceps Finisher:
- Crossbody Hammer Curls: 20x 40 reps unbroken (one arm at a time)

Saturday 11.02.19

Ramp week for next training cycle...

Warm Up:
Single Arm DB Presses with Band Pull Aparts:
- Presses: 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x10
- Band Pull Aparts: Red Band x 10x10

Strength Training:
Hammer Strength Wide Chest Press with Band Face Pulls:
- Press: 90x10, 110x10, 130x10, 140x10, 160x10, 180x10, 200x10, 230x10, 250x10, 270x10
- Face Pulls: Green Band x 10x10

Overhead Tricep Extensions with DB Lateral Raises:
- Overhead Extensions: 80x 5x10
- Lateral Raises: 25's x 5x10

Triceps Finisher:
- Single Arm Reverse Grip Cable Pushdowns: 40x30, 30x10, 20x10 (1 drop set each arm)

Friday 11.01.19

Ramp week for next training cycle...

Warm Up:
- None

Strength Training:
Complete as much of the following circuit as possible in 45:00:
- Straight Leg Deadlifts: 20 reps down to 1 rep, starting at 45 and going up 20 lbs each set
- Bulgarian Split Squats: 20 reps down to 1 each leg, starting at 5 lbs and going up 5 lbs each set
- Band Pull Aparts: Red Band x sets of 10

Results:
- SDL's: 45x20 up to 245x10 (165 total reps)
- BSS's: 5x20 up to 55x10 (165 reps each leg)
- BPA's: Red Band x 11x10 (110 reps)

Thursday 10.31.19

Ramp week for next training cycle...

Warm Up:
Single Arm DB High Pulls with DB Y Raises:
- High Pulls: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10
- Y Raises: 5's x10, 10's x10, 15's x 8x10

Strength Training:
Chin Ups with Rear Delt Raises:
- Chin Ups: 6x2, 4x1
- Rear Delt Raises: 20's x 10x10

Barbell Rows with Rear Delt Swings:
- Rows: 185x 5x10
- Swings: 25's x 5x10

Crossbody Hammer Curls:
- 40 x 5x10 each arm

Biceps Finisher:
- Barbell Curls: 45 x 40 reps unbroken

Wednesday 10.30.19

Ramp week for next training cycle...

Warm Up:
Single Arm DB Presses with Band Pull Aparts:
- Presses: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10
- Band Pull Aparts: Red Band x 10x10

Strength Training:
Dips with Band Face Pulls:
- Dips: 0x 10x10
- Face Pulls: Green Band x 10x10

Barbell Skull Crushers with DB Lateral Raises:
- Skull Crushers: 75x 5x10
- Lateral Raises: 25's x 5x10

Triceps Finisher:
- Elbows Out DB Extensions: 25's x 40 reps unbroken

Tuesday 10.29.19

Rest day, traveling home from Chicago.

Monday 10.28.19

Rest day. Sleep and food has not been ideal while on this trip so I wasn't feeling the workout today.

Sunday 10.27.19

Hotel gym workout...

Warm Up:
- None

Strength Training:
Goblet Squats and Single Leg DB Romanian Deadlifts:
- Squats: 55x10, 60x9, 65x8, 70x7, 75x6, 80x5, 85x4, 90x3, 95x2, 100x1, 95x2, 90x3, 85x4, 80x5, 75x6, 70x7, 65x8, 60x9, 55x10

RDL's: 5x10, 10x9, 15x8, 20x7, 25x6, 30x5, 35x4, 40x3, 45x2, 50x1, 45x2, 40x3, 35x4, 30x5, 25x6, 20x7, 15x8, 10x9, 5x10

Core Superset:
- Supported Leg Raises: 5x10
- Vacuum Trunk Twists: 5x20

Saturday 10.26.19

Hotel workout in Chicago....

Warm Up:
- None

Strength Training:
Single Arm DB High Pulls and Single Arm DB Presses:
- 5x15, 10x14, 15x13, 20x12, 25x11, 30x10, 35x9, 40x8, 45x7, 50x6, 55x5, 60x4, 65x3, 70x2, 75x1, 70x2, 65x3, 60x4, 55x5, 50x6, 45x7, 40x8, 35x9, 30x10, 25x11, 20x12, 15x13, 10x14, 5x15

Shoulder Isolation:
- Rear Delt Raises: 20x 3x10
- Rear Delt Swings: 20x 3x10
- Lateral Raises: 20x 3x10

Arms Isolation:
- Incline DB Skull Crushers: 30x 3x10
- Elbows Out Extensions: 30x 3x10
- DB Curls: 30x 3x10

Friday 10.25.19

Rest day.  I flew to Chicago for the IACP Conference.

Thursday 10.24.19

Warm Up:
Front Squat Warm Ups and Band Pull Aparts:
- Squats: 45x10, 75x9, 105x8, 135x7, 165x6, 195x5, 225x4, 245x3, 265x2, 280x1
- Band Pull Aparts: Red Band x 10x10

Strength Training:
Front Squat Work Sets: 
- 205x 5x5

Single Leg DB Romanian Deadlifts and Standing Calf Raises:
- 1-Leg RDL's: 40x 5x10
- Calf Raises: 0x 5x20

Wednesday 10.23.19

Warm Up:
Pull Ups with Band Pull Aparts (10:00 EMOM):
- Pull Ups: 6x2, 4x1
- Band Pull Aparts: Red Band x 10x10

Strength Training:
Supinated Grip Barbell Row Warm Ups and Band Face Pulls:
- Rows: 45x12, 95x13, 135x11, 185x9
- Face Pulls: Green Band x 13, 13, 12, 12

Supinated Grip Barbell Row Work Sets:
- 225x 5x8

Upper Back Superset:
- Behind the Back Barbell Shrugs: 325x 2x10, 320x 2x10
- Front Plate Raises: 45x 4x10

Upper Back/ Rear Delt Superset:
- 1-Arm DB High Pulls: 45x 4x10
- Rear Delt DB Swings: 30's x 4x10

Lean Away DB Curls:
- 35x 14, 13, 13

Biceps Finisher:
- Reverse Grip EZ Bar Curls: 30x40 reps unbroken

Tuesday 10.22.19

Rest day.

Monday 10.21.19

Warm Up:
- Bench Press: 45x10, 95x9, 135x8, 185x7, 205x6, 225x5, 240x4, 250x3, 260x2, 270x1
- Band Pull Apart: Red Band x 5x10
- Band Face Pulls: Green Band x 5x10

Strength Training:
Slingshot Bench Press and DB Presses:
- Bench: 235x 2x8, 230x 3x8
- DB Press: 25's x10, 30's x10, 35's x10, 40's x10, 45's x10

Seated DB Presses and DB Lateral Raises:
- DB Press: 50's x 2x10, 45's x 2x10
- Lateral Raises: 25's x 13, 13, 12, 12

Triceps Superset:
- DB Skull Crushers: 35's x 14, 13, 13
- Elbows Out Extensions: 35's x 14, 13, 13

Triceps Finisher:
- Reverse Grip Overhead Triceps Extensions: 40x40 reps unbroken (stay at this weight)

Sunday 10.20.19

Warm Up:
Deadlift Warm Ups and Band Pull Aparts:
- Deadlifts: 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 365x3, 405x2, 455x1
- Band Pull Aparts: Red Band x 10x10

Strength Training:
Deadlift Work Sets: 
- 350x 5x5

Bulgarian Split Squats and Donkey Calf Raises:
- Split Squats: 40x 5x10
- Donkey Calf Raises: 80x 20, 60x 2x20, 40x 2x20

Saturday 10.19.19

Warm Up:
Shoulder Warm Up:
- Band Face Pulls: Green Band x 5x10
- 1-Arm DB High Pulls: 35x10, 40x10, 45x10, 50x10, 55x6

Strength Training:
Chin Ups Ups and Band Pull Aparts EMOM:
- Chin Ups: 6x2, 4x1
- Band Pull Aparts: Red Band x 10x10

Barbell Rows (5x8):
- 225x 5x8

Traps and Upper Back (4x10):
- Behind the Back Barbell Shrugs: 325x 1x10, 320x 3x10
- Plate Front Raises: 45x 4x10

Crossbody Hammer Curls (40 reps in 3 sets):
- 37.5x 14, 35x 13, 13

Biceps Finisher (40 reps in 1 set):
- Barbell Curls: 40x 40 unbroken

Friday 10.18.19

Deload Day...

Triceps and Shoulders Isolation:
10x10 of each:
- Incline DB Skull Crushers: 5, 10, 15, 20, 25, 30, 35, 30, 25, 20
- Incline Elbows Out Extensions: 5, 10, 15, 20, 25, 30, 35, 30, 25, 20
- DB Lateral Raises: 5, 10, 15, 20, 25, 30, 35, 30, 25, 20

Vertical Push:
Seated DB Presses with Band Pull Aparts (10x10):
- Press: 40's x 10x10
- Pull Aparts: Green band x 10x10

Horizontal Push:
Dips/ Push Ups with Band Face Pulls: (10x10):
- Dips: 10, 10, 10, 10, 9, 9, 8, 7, 6, 6
- Push Ups: 0, 0, 0, 0, 1, 1, 2, 3, 4, 4
- Face Pulls:  Green Band x 10x10

Thursday 10.17.19

Deload Day...

Warm Up:
Landmine Squats and Single Leg Romanian Deadlifts with Band Pull Aparts:
- Squats: 0, 25, 70, 90, 115, 135, 160, 180, 200 (10 reps to 1 rep)
- RDL's: 5's, 10's, 15's, 20's, 25's, 30's, 35's, 40's, 45's, 50's (10 reps to 1 rep)
- Band Pull Aparts:  Red Band x 10x10

Work Sets:
Landmine Squats and Single Leg Romanian Deadlifts with Band Face Pulls:
- Squats:  100x 5x10
- RDL's:  25's x 5x10
- Face Pulls: Green Babnd x 5x10

Calves:
Standing Calf Raises with Band Face Pulls:
- Calf Raises: 0x 5x20
- Face Pulls: Green Babnd x 5x10

Wednesday 10.16.19

Deload Day...

Biceps and Rear Delts Isolation:
10x10 of each:
- DB Spider Curls: 5, 10, 15, 20, 25, 30, 35, 35, 35, 30
- Band Pull Apart: Red Band x 10x10

Upper Back and Traps:
DB Shrugs and Front Plate Raises (10x10):
- Shrugs: 100's x 10x10
- Front Raises: 35x 10x10

Horizontal Pull:
Chest Supported DB Rows and Band Face Pulls: (10x10):
- Rows: 65's x 10x10
- Face Pulls: Green Band x 10x10

Biceps Finisher:
EZ Bar Curls:
- 20x 100 reps unbroken

Tuesday 10.15.19

Deload Day...

Triceps and Shoulders Isolation:
10x10 of each:
- DB Skull Crushers: 10, 15, 20, 25, 30, 35, 40, 45, 40, 35
- Elbows Out Extensions: 10, 15, 20, 25, 30, 35, 40, 45, 40, 35
- DB Lateral Raises: 10, 15, 20, 25, 30, 30, 30, 30, 30, 30

Vertical Push:
Seated Behind the Neck Smith Machine Press with Band Face Pulls (10x10):
- Press: 45, 65, 85, 95, 115, 135, 135, 135, 115, 95
- Face Pulls: Green band x 10x10

Horizontal Push:
Hammer Strength Bench Press and Band Pull Aparts: (10x10):
- Bench Press: 90, 110, 130, 140, 150, 150, 140, 130, 110, 90
- Pull Aparts: Red Band x 10x10

Monday 10.14.19

Rest day.  Returned from Phoenix.

Sunday 10.13.19

Rest day.  Flew to Phoenix with Holly and Leah.

Saturday 10.12.19

Warm Up:
Deadlift Warm Ups, Band Pull Aparts, and Vacuum Trunk Twists:
- Sumo Deadlift: 75x5, 165x4, 255x3, 345x2, 435x1
- Conventional Deadlift: 75x5, 165x4, 255x3, 345x2, 435x1
- Band Pull Aparts: Red Band x 5x20
- Vacuum Trunk Twists: 5x20

Strength Training:
Sumo Deadlift with Band Face Pulls:
- Sumo Deadlifts: 345x 3x5
- Face Pulls: Green Band x 3x17

Conventional Deadlifts with Band Face Pulls:
- Deadlifts: 345x 3x5
- Face Pulls: Green Band x 17, 16, 16

Bulgarian Split Squats:
- Skipped due to feeling run down

Conditioning:
Crossrope:
- Skipped due to feeling run down

Friday 10.11.19

Warm Up:
Shoulder Warm Up:
- 1-Arm DB High Pulls: 35x10, 40x10, 45x10, 50x10, 55x5
- Band Face Pulls: Green Band x 5x10

Strength Training:
Chin Ups Ups and Band Pull Aparts EMOM:
- Chin Ups: 5x2, 5x1
- Band Pull Aparts: Red Band x 10x10

Barbell Rows:
- 185x 5x10

Traps and Upper Back:
- Behind the Back Barbell Shrugs: 320x 4x10
- Barbell Front Raises: 45x 4x10

Lean Away DB Curls:
- 32.5 x 13, 13, 12, 12

Conditioning:
Crossrope:
- Skipped due to feeling run down

Thursday 10.10.19

Warm Up:
Shoulder Prep:
- Band Pull Apart: Red Band x 5x10
- Band Face Pull: Green Band x 5x10
- Dip Warm Ups: 0x9, 15x7, 25x5, 35x3, 45x1

Strength Training:
Dip Work Sets and Seated DB Press Warm Ups:
- Dips: 15x 1x8, 10x 4x8
- DB Presses: 25's x 10, 30's x 10, 35's x 10, 40's x 10, 45's x 10

Seated DB Press Work Sets and DB Lateral Raises:
- DB Presses: 50's x 1x10, 45's x 3x10
- Lateral Raises: 25's x 13, 13, 12, 12

Triceps Superset:
- Incline DB Skull Crushers: 30's x 13, 13, 12, 12
- Elbows Out Extensions: 30's x 13, 13, 12, 12

Triceps Finisher:
- Overhead Triceps Extensions: 35x 50 unbroken

Conditioning:
Crossrope:
- Summer Challenge Day 4

Wednesday 10.09.19

Warm Up:
- Front Squats: 45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Back Squats: 45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Vacuum Trunk Twists: 6x20
- Band Pull Aparts: Red Band x 4x17, 2x16

Strength Training:
Front Squats with Band Face Pulls:
- Squats: 225x 5, 5, 4
- Face Pulls: Green Band x 3x17

Back Squats with Band Face Pulls:
- Squats: 225x 5, 5, 5
- Face Pulls: Green band x 1x17, 2x16

Single Leg Hamstrings and Calves:
- Single Leg Romanian Deadlifts: 45x 2x10, 40x 1x10 each leg

Conditioning:
Crossrope:
- Beginner Summer Challenge Day 3

Tuesday 10.08.19

Warm Up:
Shoulder Warm Up:
- 1-Arm DB High Pulls: 35x10, 40x10, 45x10, 50x10, 55x5
- Band Face Pulls: Green Band x 5x10

Strength Training:
Pull Ups and Band Pull Aparts EMOM:
- Pull Ups: 5x2, 5x1
- Band Pull Aparts: Red Band x 10x10

Supinated Grip Barbell Rows:
- 185x 5x10

Traps and Upper Back:
- Behind the Back Barbell Shrugs: 320x 4x10
- Barbell Front Raises: 45x 4x10

KB Spider Curls:
- 35/26's x 7/5, 7/5, 7/5, 7/5

Conditioning:
Crossrope:
- Summer Challenge Day 2

Monday 10.07.19

Warm Up:
- Bench Press Warm Ups: 85x9, 135x7, 175x5, 225x3, 265x1
- Band Pull Apart: Red Band x 5x10
- Band Face Pulls: Green Band x 5x10

Strength Training:
Slingshot Bench Press and DB Presses:
- Bench: 235x 1x8, 230x 4x8
- DB Press: 25's x10, 30's x10, 35's x10, 40's x10, 45's x10

Seated DB Presses and DB Lateral Raises:
- DB Press: 50's x 1x10, 45's x 3x10
- Lateral Raises: 25's x 4x10

Triceps Superset:
- DB Skull Crushers: 40's x 4x12 (stay at this weight)
- Elbows Out Extensions: 40's x 4x12

Conditioning:
Crossrope Summer Challenge Day 1

Sunday 10.06.19

Warm Up:
Deadlift Warm Ups, Band Pull Aparts, and Vacuum Trunk Twists:
- Sumo Deadlift: 70x5, 160x4, 250x3, 340x2, 430x1
- Conventional Deadlift: 70x5, 160x4, 250x3, 340x2, 430x1
- Band Pull Aparts: Red Band x 5x20
- Vacuum Trunk Twists: 5x20

Strength Training:
Sumo Deadlift with Band Face Pulls:
- Sumo Deadlifts: 340x 4x5
- Face Pulls: Green Band x 4x13

Conventional Deadlifts with Band Face Pulls:
- Deadlifts: 340x 4x5
- Face Pulls: Green Band x 4x12

Single Leg Quads and Calves:
- Bulgarian Split Squats: 45x 2x10, 40x 2x10 each leg
- Standing Calf Raises: Skipped

Conditioning:
Crossrope:
- Beginner Challenge Day 14

Saturday 10.05.19

Warm Up:
Shoulder Warm Up:
- 1-Arm DB High Pulls: 30x10, 35x10, 40x10, 45x10, 50x10
- Band Face Pulls: Green Band x 5x10

Strength Training:
Chin Ups Ups and Band Pull Aparts EMOM:
- Chin Ups: 4x2, 6x1
- Band Pull Aparts: Red Band x 10x10

Chest Supported Rows:
- 150x 5x10

Traps and Upper Back:
- Hammer Strength Shrugs: 195x 1x10, 190x 3x10
- Barbell Front Raises: 45x 4x10

Lean Away DB Curls:
- 32.5 x 4x12

Conditioning:
Crossrope:
- Beginner Challenge Day 17

Friday 10.04.19

Warm Up:
Shoulder Prep:
- Band Pull Apart: Red Band x 5x10
- Band Face Pull: Green Band x 5x10
- Dip Warm Ups: 0x9, 10x7, 20x5, 30x3, 40x1

Strength Training:
Dip Work Sets and Seated DB Press Warm Ups:
- Dips: 10x 5x8
- DB Presses: 20's x 15, 25's x 14, 30's x 13, 35's x 12, 40's x 11

Seated DB Press Work Sets and DB Lateral Raises:
- DB Presses: 45's x 4x10
- Lateral Raises: 25's x 4x10

Triceps Superset:
- Incline DB Skull Crushers: 35's x 1x12, 30's x 3x12
- Elbows Out Extensions: 35's x 1x12, 30's x 3x12

Conditioning:
Crossrope:
- Beginner Challenge Day 12

Thursday 10.03.19

Warm Up:
- Front Squats: 90x5, 140x4, 180x3, 230x2, 270x1
- Back Squats: 90x5, 140x4, 180x3, 230x2, 270x1
- Vacuum Trunk Twists: 5x20
- Band Pull Aparts: Red Band x 5x20

Strength Training:
Front Squats with Band Face Pulls:
- Squats: 225x 5, 4, 4, 4
- Face Pulls: Green Band x 4x13

Back Squats with Band Face Pulls:
- Squats: 225x 5, 5, 5, 5
- Face Pulls: Green band x 4x12

Hamstrings and Calves:
- Single Leg Romanian Deadlifts: 45x 1x10, 40x 3x10 each leg
- Standing Calf Raises: 20x 2x15, 15x 2x15

Conditioning:
Crossrope:
- Beginner Challenge Day 11

Wednesday 10.02.19

Warm Up:
Shoulder Warm Up:
- 1-Arm DB High Pulls: 30x10, 35x10, 40x10, 45x10, 50x10
- Band Face Pulls: Green Band x 5x10

Strength Training:
Pull Ups and Band Pull Aparts EMOM:
- Pull Ups: 4x2, 6x1
- Band Pull Aparts: Red Band x 10x10

Landmine Rows:
- 150x 5x10

Traps and Upper Back:
- Behind the Back Barbell Shrugs: 320x 3x10, 315x 1x10
- Barbell Front Raises: 45x 4x10

KB Spider Curls:
- 35/26's x 7/5, 7/5, 7/5, 6/6

Conditioning:
Crossrope:
- Beginner Challenge Day 10

Tuesday 10.01.19

Warm Up:
- Bench Press Warm Ups: 80x9, 130x7, 170x5, 220x3, 260x1 (3-second negatives)
- Band Pull Apart: Red Band x 5x10
- Band Face Pulls: Green Band x 5x10

Strength Training:
Slingshot Bench Press and 1-Arm DB Presses:
- Bench: 230x 5x8
- DB Press: 20x15, 25x14, 30x13, 35x12, 40x11

Seated DB Presses and DB Lateral Raises:
- DB Press: 45's x 4x10
- Lateral Raises: 25's x 4x10

Triceps Superset:
- DB Skull Crushers: 40's x 3x12, 35's x 1x12
- Elbows Out Extensions: 40's x 3x12, 35's x 1x12

Conditioning:
Crossrope Beginner Challenge Day 9

Monday 9.30.19

Warm Up:
Deadlift Warm Ups, Band Pull Aparts, and Vacuum Trunk Twists:
- Sumo Deadlift: 65x5, 155x4, 245x3, 335x2, 425x1
- Conventional Deadlift: 65x5, 155x4, 245x3, 335x2, 425x1
- Band Pull Aparts: Red Band x 5x20
- Vacuum Trunk Twists: 5x20

Strength Training:
Sumo Deadlift with Band Face Pulls:
- Sumo Deadlifts: 335x 4x5
- Face Pulls: Green Band x 4x13

Conventional Deadlifts with Band Face Pulls:
- Deadlifts: 335x 4x5
- Face Pulls: Green Band x 4x12

Single Leg Quads and Calves:
- Bulgarian Split Squats: 45x 1x10, 40x 3x10 each leg
- Standing Calf Raises: 20x 1x15, 15x 3x15

Conditioning:
Crossrope:
- Beginner Challenge Day 8

Sunday 9.29.19

Warm Up/ Conditioning:
Crossrope:
- Beginner Challenge Day 7

Accessory Work:
Shoulders:
- Smith Machine Behind the Neck Presses: 95x10, 115x10, 135x10, 145x10, 155x10
- Finisher: 50 reps at 95 (stay at this weight)

Triceps:
- Barbell Overhead Extensions: 80x 1x10, 75x 4x10
- Finisher: 1-Arm Reverse Grip Cable Push Downs 25x 50 reps each arm (30 next week)

Biceps:
- Crossbody Alternating Hammer Curls: 40's x 1x10, 37.5's x 4x10
- Finisher: Barbell Curls 35 x 50 reps (40 next week)

Saturday 9.28.19

Warm Up:
10:00 EMOM (alternating left and right arm high pulls each minute):
- Band Pull Apart: Red Band x 10x10
- Left Arm DB High Pull: 30x10, 35x10, 40x10, 45x10, 50x10
- Right Arm DB Presses: 30x10, 35x10, 40x10, 45x10, 50x10

Strength Training:
Chin Ups and Band Face Pulls EMOM:
- Chin Ups: 3x2, 7x1
- Face Pulls: Green Band x 10x10

Chest Supported Rows:
- 45x10, 90x10, 135x 5x10

Trap/ Upper Back Superset:
- Hammer Strength Shrugs: 190x 4x10
- Barbell Overhead Front Raises: 45x 4x10

Lean Away DB Curls:
- 32.5x 3x12, 30x 1x12 (each arm)

Conditioning:
Crossrope:
- Beginner Challenge Day 6

Friday 9.27.19

Warm Up:
10:00 EMOM (alternating left and right arm presses each minute):
- Band Pull Apart: Red Band x 10x10
- Left Arm DB Presses: 25x13, 30x12, 35x11, 40x10, 45x9
- Right Arm DB Presses: 25x13, 30x12, 35x11, 40x10, 45x9

Strength Training:
Ring Face Pulls and 1-Arm DB Presses:
- Face Pulls: 13, 13, 12, 12
- DB Presses: 50x 4x8 (each arm)

Dips and DB Lateral Raises:
- Dips: 5x 3x10, 0x 1x10
- Lateral Raises: 30's x 13, 13, 12, 25's x 12

Triceps Superset:
- Incline DB Skull Crushers: 30's x 4x12
- Elbows Out Extensions: 30's x 4x12

Conditioning:
Crossrope:
- Beginner Challenge Day 5

Thursday 9.26.19

Warm Up:
- Front Squats: 45x6, 95x5, 135x4, 185x3, 225x2, 265x1
- Back Squats: 45x7, 95x6, 135x5, 185x4, 225x3, 265x2, 315x1
- Vacuum Trunk Twists: 7x20
- Band Pull Aparts: Red Band x 15, 15, 14, 14, 14, 14, 14 (100 reps)

Strength Training:
Back Squats:
- Squats: 265x 4x5

Front Squats:
- Front Squats: 225x 5, 4, 4, 3

Hamstrings and Calves:
- Single Leg Romanian Deadlifts: 40x 4x10 each leg (two 20 lbs DB's)
- Standing Calf Raises: 20x 1x15, 15x 3x15

Conditioning:
Crossrope:
- Beginner Challenge Day 4

Wednesday 9.25.19

Warm Up:
Shoulder Warm Up:
- Band Pull Aparts: Red Band x 10x10
- 1-Arm DB High Pulls: 25x10, 30x10, 35x10, 40x10, 45x10

Strength Training:
Pull Ups and Band Face Pulls EMOM:
- Pull Ups: 3x2, 7x1
- Face Pulls: Blue Band x 10x10

Chest Supported DB Rows:
- Rows: 75's x 3x10, 70's x 2x10 (swith to barbell rows)

Traps and Upper Back:
- Behind the Back Barbell Shrugs: 320x 2x10, 315x 2x10
- Barbell Front Raises: 45x 4x10

KB Spider Curls:
- 35/26's x 7/5, 7/5, 6/6, 6/6

Conditioning:
Crossrope:
- Beginner Challenge Day 3

Tuesday 9.24.19

Warm Up:
Shoulders:
- Ring Face Pull: 4x10
- Band Pull Apart: 4x10
- DB Press: 25x10, 30x10, 35x10, 40x10

Strength Training:
Bench Warm Ups and DB Lateral Raises:
- Close Grip Bench: 45x6, 95x5, 135x4, 185x3, 225x2, 255x1
- Reverse Grip Bench: 45x5, 95x4, 135x3, 185x2, 225x1
- Lateral Raises: 30's x 2x10, 25's x 4x10

Close Grip Bench with Slingshot:
- 225x 8, 8, 8, 8

Reverse Grip Bench with Slingshot:
- 185x 10, 10, 10, 10

Triceps Superset:
- DB Skull Crushers: 40's x 2x12, 35's x 2x12
- Elbows Out Extensions: 40's x 2x12, 35's x 2x12

Conditioning:
Crossrope Beginner Challenge Day 2

Monday 9.23.19

Warm Up:
- Dynamic Mobility for hips and hamstrings

Strength Training:
Deadlift Warm Ups with Vacuum Trunk Twists:
- Sumo Deadlift: 60x5, 150x4, 240x3, 330x2, 420x1
- Conventional Deadlift: 60x5, 150x4, 240x3, 330x2, 420x1
- Vacuum Trunk Twists: 5x20

Sumo Deadlift with Vacuum Trunk Twists:
- Sumo Deadlifts: 330x 4x5
- Vacuum Trunk Twists: 4x20

Conventional Deadlifts with Vacuum Trunk Twists:
- Deadlifts: 330x 4x5
- Vacuum Trunk Twists: 4x20

Single Leg Quads and Calves:
- Bulgarian Split Squats: 40x 4x10 each leg (two 20 lbs DB's)
- Standing Calf Raises: 15x 4x15

Conditioning:
Crossrope:
- 5x :30 on, :30 off with heavy rope
- 5x :30 on, :30 off with light rope

Sunday 9.22.19

Accessory Day:
Shoulders:
- Overhead Lateral Raises: 5x10, 7.5x10, 10x10, 12.5x10, 15x10, 17.5x10, 20x10, 22.5x10, 22.5x10, 22.5x10
- Smith Machine Behind the Neck Shoulder Press: 95x 50 reps (set was broken so sty at this weight)

Triceps:
- Overhead Triceps Extensions: 75x 5x10
- 1-Arm Reverse Grip Cable Pushdowns: 30x 50 reps each arm (stay at this weight)

Biceps:
- Crossbody Hammer Curls: 37.5x 5x10
- Barbell Curls: 30x 50 reps (35 next week)

Saturday 9.21.19

Warm Up:
Upper Back and Rear Delt Superset:
- Band Pull Aparts: Red Band x 10x10
- 1-Arm DB High Pulls: 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x5

Strength Training:
Chin Ups and Band Face Pulls EMOM:
- Chin Ups: 2x2, 8x1
- Face Pulls: Red Band x 10x10

Chest Supported Rows:
- Rows: 120x 8x10

Traps and Upper Back:
- Hammer Strength Shrugs: 185x 4x10
- Barbell Front Raises: 45x 4x10

Incline DB Curls:
- 32.5's x 2x12, 30's x 2x12

Friday 9.20.19

Warm Up:
- Band Pull Aparts: Red Band x 10x10
- 1-Arm DB Press: 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x5

Strength Training:
Ring Face Pulls and 1-Arm Landmine Presses:
- Face Pulls: 5x10
- Landmine Press: 75x 2x10, 70x 3x10

Dip Warm Ups and DB Lateral Raises:
- Dips: 0x5, 15x4, 30x3, 40x2, 50x1 (3 second negatives)
- Lateral Raises: 30's x 2x10, 25's x 3x10

Dip Work Sets:
- 5x 2x10, 0x 3x10

Triceps Superset:
- Incline DB Skull Crushers: 35's x 1x12, 30's x 3x12
- Elbows Out DB Extensions: 35's x 1x12, 30's x 3x12

Thursday 9.19.19

Warm Up:
- Dynamic Mobility for hips and hamstrings

Strength Training:
Squat Warm Ups with Vacuum Trunk Twists:
- Front Squats: 80x5, 130x4, 170x3, 220x2, 260x1
- Back Squats: 80x5, 130x4, 170x3, 220x2, 260x1, 310x1
- Vacuum Trunk Twists: 6x20

Back Squats with Vacuum Trunk Twists:
- Squats: 260x 4x5
- Vacuum Trunk Twists, 4x20

Front Squats with Standing Calf Raises:
- Front Squats: 220x 4x5
- Calf Raises: 15x 3x10, 10x 1x10

Quads and Hamstrings Finisher:
- Skipped due to feeling run down.

Wednesday 9.18.19

Warm Up:
Upper Back and Rear Delt Circuit:
- Rear Delt Swings: 30's x 2x10, 25's x 8x10
- DB Face Pulls: 30's x 2x10, 25's x 8x10
- 1-Arm DB High Pulls: 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x5

Strength Training:
Pull Ups:
- 10:00 EMOM: 2x2, 8x1

Chest Supported DB Rows and Band Pull Aparts:
- Rows: 75's x 2x10, 70's x 6x10
- Band Pull Aparts: Red Band x 8x10

Traps and Upper Back:
- Behind the Back Barbell Shrugs: 320x 1x10, 315x 3x10
- Barbell Front Raises: 50x 2x10, 45x 2x10

KB Spider Curls:
- 35/26's x 7/5, 6/6, 6/6, 6/6

Tuesday 9.17.19

Warm Up:
Shoulder Circuit:
- Ring Face Pulls: 10x10
- Band Pull Aparts: Red Band x 10x10
- 1-Arm DB Press: 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x5

Strength Training:
Bench Press Warm Ups and DB Lateral Raises:
- Reverse Grip Bench: 45x5, 95x4, 135x3, 185x2, 220x1
- Close Grip Bench: 45x6, 95x5, 135x4, 185x3, 220x2, 250x1
- DB Lateral Raises:  30's x 2x10, 25's x 4x10

Close Grip Bench Press Work Sets:
- 220x 8, 8, 8, 8 (Slingshot next week)

Reverse Grip Bench Press Work Sets:
- 185x 10, 10, 10, 9 (Slingshot next week)

Triceps Superset:
- DB Skull Crushers: 40's x 1x12, 35's x 3x12
- Elbows Out Extensions: 40's x 1x12, 35's x 3x12

Monday 9.16.19

Warm Up:
- Dynamic Mobility for hips and hamstrings

Strength Training:
Deadlift Warm Ups with Vacuum Trunk Twists:
- Sumo Deadlift: 55x5, 145x4, 235x3, 325x2, 415x1
- Conventional Deadlift: 55x5, 145x4, 235x3, 325x2, 415x1
- Vacuum Trunk Twists: 5x20

Sumo Deadlift with Vacuum Trunk Twists:
- Sumo Deadlifts: 325x 5, 5, 5, 5
- Vacuum Trunk Twists: 4x20

Conventional Deadlifts with Standing Calf Raises:
- Deadlifts: 325x 5, 5, 5, 5
- Calf Raises: 15x 2x10, 10x 2x10

Hamstrings and QuadsFinisher:
- 1-Leg KB Romanian Deadlifts: 44x 1x10, 35x 4x10
- Goblet Squats: 70x 1x10, 65x 4x10

Sunday 9.15.19

Accessory Day:
Overhead DB Lateral Raises:
- 5x10, 7.5x10, 10x10, 12.5x10, 15x10, 17.5x10, 20x10, 22.5x10, 20x10, 17.5x10, 15x10

Arms Superset #1:
- Overhead Triceps Extensions: 70x 5x10
- Crossbody Hammer Curls: 35x 5x10 (each arm)

Arms Superset #2:
- 1-Arm Reverse Grip Cable Pushdowns: 50x 5x10 each arm
- Lean Away DB Curls: 30x 5x10 (each Arm)

Saturday 9.14.19

Warm Up:
Upper Back and Rear Delt Circuit:
- Rear Delt Swings: 30's x 2x10, 25's x 8x10
- DB Face Pulls: 30's x 2x10, 25's x 8x10
- 1-Arm DB High Pulls: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10

Strength Training:
Chin Ups:
- 10:00 EMOM: 1x2, 9x1

Chest Supported Rows and Band Pull Aparts:
- Rows: 115x 8x10
- Band Pull Aparts: Red Band x 8x10

Traps and Upper Back:
- Hammer Strength Shrugs: 180x 4x10
- Barbell Front Raises: 50x 1x10, 45x 3x10

Incline DB Curls:
- 32.5's x 1x12, 30's x 3x12

Friday 9.13.19

Rest Day.

Thursday 9.12.19

Warm Up:
- Ring Face Pulls: 10x10
- Band Pull Aparts: Red Band x 10x10
- 1-Arm DB Press: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10

Strength Training:
1-Arm Landmine Presses and DB Lateral Raises:
- Landmine Press: 75x 1x10, 70x 5x10
- DB Lateral Raises:  30's x 1x10, 25's x 5x10

Dips:
- Warm Ups: 0x5, 15x4, 25x3, 35x2, 45x1 (3 second negatives)
- Work Sets: 5x 1x10, 0x 4x10

Triceps Superset:
- Incline DB Skull Crushers: 30's x 4x12
- Elbows Out DB Extensions: 30's x 4x12

Wednesday 9.11.19

Warm Up:
- Dynamic Mobility for hips and hamstrings

Strength Training:
Squat Warm Ups with Vacuum Trunk Twists:
- Front Squats: 75x5, 125x4, 165x3, 215x2, 255x1
- Back Squats: 75x5, 125x4, 165x3, 215x2, 255x1, 305x1
- Vacuum Trunk Twists: 6x20

Back Squats with Dip Support Reverse Crunches:
- Squats: 255x 5, 5, 5, 5
- Supported Knees to Elbows: 10, 10, 10, 10

Front Squats with Standing Calf Raises:
- Front Squats: 215x 5, 5, 5, 5
- Calf Raises: 15x 1x10, 10x 3x10

Quads and Hamstrings Finisher:
- KB Bulgarian Split Squats: 35x 8x10, 26x 2x10
- DB Romanian Deadlifts: 65's x 8x10, 60's x 2x10

Tuesday 9.10.19

Warm Up:
Upper Back and Rear Delt Circuit:
- Rear Delt Swings: 30's x 1x10, 25's x 9x10
- DB Face Pulls: 30's x 1x10, 25's x 9x10
- 1-Arm DB High Pulls: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x9

Strength Training:
Pull Ups:
- 10:00 EMOM: 1x2, 9x1

Chest Supported DB Rows and Band Pull Aparts:
- Rows: 75's x 1x10, 70's x 7x10
- Band Pull Aparts: Red Band x 8x10

Traps and Upper Back:
- Behind the Back Barbell Shrugs: 315x 4x10
- Barbell Front Raises: 50x 1x10, 45x 3x10

KB Spider Curls:
- 35/26's x 6/6, 6/6, 6/6, 6/6

Monday 9.09.19

Warm Up:
Shoulder Circuit:
- Ring Face Pulls: 10x10
- Band Pull Aparts: Red Band x 10x10
- 1-Arm DB Press: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x9

Strength Training:
Bench Press Warm Ups and DB Lateral Raises:
- Reverse Grip Bench: 45x5, 95x4, 135x3, 185x2, 215x1
- Close Grip Bench: 45x6, 95x5, 135x4, 185x3, 215x2, 245x1
- DB Lateral Raises:  30's x 1x10, 25's x 5x10

Close Grip Bench Press Work Sets:
- 215x 8, 8, 8, 8

Reverse Grip Bench Press Work Sets:
- 185x 10, 10, 9, 8

Triceps Superset:
- DB Skull Crushers: 35's x 12, 12, 12, 12
- Elbows Out Extensions: 35's x 12, 12, 12, 12

Sunday 9.08.19

Warm Up:
- Dynamic Mobility for hips and hamstrings

Strength Training:
Deadlift Warm Ups with Vacuum Trunk Twists:
- Sumo Deadlift: 50x5, 140x4, 230x3, 320x2, 410x1
- Conventional Deadlift: 50x5, 140x4, 230x3, 320x2, 410x1
- Vacuum Trunk Twists: 5x20

Sumo Deadlift with Supported Leg Raises:
- Sumo Deadlifts: 320x 5, 5, 5, 5
- Leg Raises: 10, 10, 10, 10

Conventional Deadlifts with Donkey Calf Raises:
- Deadlifts: 320x 5, 5, 5, 5
- Calf Raises: 140x 15, 120x 15, 15, 15

Hamstrings and QuadsFinisher:
- 1-Leg KB Romanian Deadlifts: 35x 8x10, 26x 2x10
- Goblet Squats: 65 x 8x10, 60 x 2x10

Saturday 9.07.19

Warm Up:
Upper Back and Rear Delt Circuit:
- Rear Delt Swings: 25's x 10x10
- DB Face Pulls: 25's x 10x10
- 1-Arm DB High Pulls: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10

Strength Training:
Chin Ups:
- 10:00 EMOM: 10x1

Cable Rows and Band Pull Aparts:
- Cable Rows: 160x 8x10 (Switch to Chest Supported Rows)
- Band Pull Aparts: Red Band x 8x10

Traps and Upper Back:
- DB Shrugs: 130x 8x10
- Barbell Front Raises: 45x 8x10

Incline DB Curls:
- 30's x 4x12

Friday 9.06.19

Warm Up:
- Band Pull Aparts: Red Band x 10x10
- Ring Face Pulss:  10x10
- 1-Arm DB Press: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x8

Strength Training:
1-Arm Landmine Presses and DB Lateral Raises:
- Landmine Press: 70x 10, 10, 10, 10
- DB Lateral Raises:  25's x 10, 10, 10

Dip Warm Up Sets and DB Lateral Raises:
- Dips: 0x7, 10x5, 20x3, 30x1 (3-second negatives)
- DB Lateral Raises:  25's x 10, 10, 10, 10

Dip Work Sets:
- 0x 10, 10, 10, 10

Incline DB Skull Crushers:
- 35's x 12, 30's x 12, 12, 12

Push Ups:
- 1 set to technical failure: 17 reps

Thursday 9.05.19

Warm Up:
- Dynamic Mobility For hips and hamstrings

Strength Training:
Squat Warm Ups with Vacuum Trunk Twists:
- Front Squats: 70x5, 120x4, 160x3, 210x2, 250x1
- Back Squats: 70x6, 120x5, 160x4, 210x3, 250x2, 300x1
- Vacuum Trunk Twists: 6x20

Back Squats with Dip Support Reverse Crunches:
- Squats: 250x 5, 5, 5, 5
- Reverse Crunches: 7, 6, 6, 6

Front Squats with Standing Calf Raises:
- Front Squats: 210x 5, 5, 5, 5
- Calf Raises: 10x 15, 15, 15, 15

Quads and Hamstrings Finisher:
- KB Bulgarian Split Squats: 35x 7x10, 26x 3x10
- DB Romanian Deadlift Shrugs: 65's x 7x10, 60's x 3x10

Wednesday 9.04.19

Warm Up:
- DB Y Raises: 5's x 10, 10's x 10, 15's x 10, 20's x 10, 25's x 7
- Rear Delt Raises: 5's x 10, 10's x 10, 15's x 10, 20's x 10, 25's x 7
- Rear Delt Swings: 5's x 10, 10's x 10, 15's x 10, 20's x 10, 25's x 7

Strength Training:
Pull Ups:
- 10:00 EMOM: 1, 1, 1, 1, 1, 1, 1, 1, 1

Chest Supported Rows and Ring Face Pulls:
- Rows: 70x 10, 10, 10, 10, 10, 10, 10, 10
- Face Pulls: 0x 10, 10, 10, 10, 10, 10, 10, 10

1-Arm DB High Pulls:
- 45x 10, 10, 10, 10 (each arm)

Barbell Front Raises (100 reps):
- 25x 25, 25, 20, 15, 15

KB Spider Curls:
- 35's x 12, 35/36's x 7/5, 26's x 12, 12

Tuesday 9.03.19

Warm Up:
- Band Pull Aparts: Red Band x 10x10
- Rear Delt Barbell Row: 45x10, 50x10, 55x10, 60x10, 65x10, 70x10, 75x10, 80x10, 85x10, 90x10
- 1-Arm DB Press: 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x7, 55x5

Strength Training:
Bench Press Warm Ups and DB Lateral Raises:
- Reverse Grip Bench: 45x7, 95x6, 135x5
- Close Grip Bench: 45x7, 95x6, 135x5
- DB Lateral Raises:  25's x 10, 10, 10

Reverse Grip Bench Press Work Sets and DB Lateral Raises:
- Reverse Grip Bech: 185x 8, 8, 7, 6
- DB Lateral Raises:  25's x 10, 10, 10, 10

Close Grip Bench Bench Work Sets:
- 225x 8, 8, 7, 6

Decline KB Skull Crushers:
- 35's x 12, 12, 12, 12

Monday 9.02.19

Warm Up:

- None

Strength Training:

Hamstrings and Quads Superset:

- 1-Leg KB RDL's: 35x 7x10, 26x 3x10 (each leg)

- Goblet Squats: 65x 7x10, 60x 3x10

Deadlift Warm Ups and Donkey Calf Raises Superset:

- Sumo Deadlifts:  45x5, 135x4, 225x3, 315x2, 405x1
- Conventional Deadlifts: 45x5, 135x4, 225x3, 315x2, 405x1

- Donkey Calf Raises:  120x 4x10, 100x 1x10

Deadlift Work Sets (EMOM):
- Sumo Deadlifts:  315x 4x5
- Conventional Deadlifts: 315x 4x5

Sunday 9.01.19

Accessory Day:
TRX Face Pulls and Pushups:
- Face Pulls: 13, 13, 12, 12
- Push Ups: 25, 25, 25, 25
* Rest 2:00 between supersets

Arms Finisher:
6 round Tababt Mash Up:
- Alternating DB Curls with 37.5's
- DB Skull Crushers with 37.5's

Saturday 8.31.19

Warm Up:
Single Arm Shoulder Warm Up:
- DB High Pull: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x6
- DB Press: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x6

Strength Training:
Push/ Pull Superset:
- Close Grip Bench Press: 45x13, 95x12, 135x11, 165x10, 195x9, 215x 8, 8, 7, 6, 5
- DB Chest Supported Rows: 70's x 3x10, 65's x 7x10

Arms Superset:
- Overhead Barbell Triceps Extensions: 80x 1x10, 75x 4x10
- Barbell Curls: 80x 1x10, 75x 4x10

Friday 8.30.19

Warm Up:

- None

Strength Training:

Quads, Hamstrings, and Core Circuit:

- KB Bulgarian Split Squats: 35x 6x10, 26x 4x10 (each leg)

- DB Romanian Deadlift Shrugs: 65's x 6x10, 60's x 4x10

Front Squat Warm Ups and Standing Calf Raises Superset:

- Squats:  65x9, 115x7, 155x5, 205x3, 245x1
- Standing Calf Raises: 10x 3x10, 5x 2x10

Front Squat Work Sets:
- Squats:  205x 5x5

Core Circuit:
- Dip Support Pikes: 0x 6, 6, 6, 6, 6
- Barbell Serratus Crunches: 75x 10, 10, 10, 10, 10
- Vacuum Trunk Twists: 20, 20, 20, 20, 20

Thursday 8.29.19

Warm Up:
Single Arm Shoulder Warm Up:
- DB High Pull: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x5
- DB Press: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x5

Strength Training:
Push/ Pull Superset:
- Dips: 5x 2x10, 0x 8x10
- Pull Ups/ Fat Man Pull Ups: 2/8, 2/8, 1/9, 1/9, 1/9 (superset with first 5 sets of dips)
- Ring Face Pulls: 5x10 (superset with last 5 sets of dips)

Arms Superset:
- Incline DB Skull Crushers: 40's x 1x10, 40/35's x 6/4, 35's x 3x10
- KB Spider Curls: 35's x 10, 35/26's x 6/4, 26's x 3x10

Shoulder Pyramid Finisher:
- 5's x10, 10's x9, 15's x8, 20's x7, 25's x6, 30's x5, 35's x4, 40's x3, 45's x2, 50's x1, then back down to 5's x10

Wednesday 8.28.19

Rest day due to work.

Tuesday 8.27.19

Warm Up:
- DB Y Raises: 10's x10, 15's x10, 20's x10, 25's x 5
- Rear Delt Raises: 10's x10, 15's x10, 20's x10, 25's x 5
- Rear Delt Swings: 10's x10, 15's x10, 20's x10, 25's x 5
- DB Face Pulls: 10's x10, 15's x10, 20's x10, 25's x 5
- DB Lateral Raises: 10's x10, 15's x10, 20's x10, 25's x 5

Strength Training:
Shoulders Superset:
- 1-Arm DB High Pulls: 30x10, 3 x10, 40x10, 45x10
- 1-Arm DB Press: 30x10, 3 x10, 40x10, 45x10

Push/ Pull Superset:
- Reverse Grip Bench Press: 45x13, 75x12, 105x11, 135x10, 165x9, 185x 8, 7, 6, 5, 4
- Chest Supported DB Rows: 70's x 3x10, 65's x 7x10

Arms Superset:
- Decline KB Skull Crushers: 44's x 1x10, 44/35's x 5/5, 35's x 3x10
- Lean Away DB Curls: 35x 2x10, 30x 3x10

Monday 8.26.19

Warm Up:

- None

Strength Training:

Hamstrings and Quads Superset:

- 1-Leg KB RDL's: 35x 6x10, 26x 4x10 (each leg)

- Goblet Squats: 65x 6x10, 60x 4x10

Deadlift Warm Ups and Donkey Calf Raises Superset:

- Deadlifts::  60x9, 150x7, 240x5, 330x3, 420x1

- Donkey Calf Raises:  120x 3x10, 100x 2x10

Deadlift Work Sets:
- Deadlifts:  330x 5x5

Core Circuit:
- Skipped for time

Sunday 8.25.19

Warm Up:
- None

Accessory Work:
Upper Back Superset:
- DB Shrugs: 135's x 5x10
- Overhead Plate Raises: 45x 5x10

Shoulders Superset:
- Cable Face Pulls: 105x 5x10
- Overhead DB Lateral Raises: 15's x 5x10

Arms Circuit:
- DB Skull Crushers: 35's x 5x10
- Elbow Out Extensions: 35's x 5x10
- Crossbody Alternating Hammer Curls:3 5's x 5x10

Arms Finisher:
- Single Arm Reverse Grip Cable Pushdowns: 45x 5x10
- Lean Away KB Curls: 26x 5x10

Saturday 8.24.19

Warm Up:
- DB Y Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Swings: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Face Pulls: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Lateral Raises: 5'sx 10, 10's x10, 15's x10, 20's x10

Strength Training:
Shoulders Superset:
- 1-Arm DB High Pulls: 25x10, 30x10, 35x10, 40x10, 45x10
- 1-Arm DB Press: 25x10, 30x10, 35x10, 40x10, 45x10

Push/ Pull Superset:
- Close Grip Bench Press: 45x13, 95x12, 135x11, 165x10, 195x9, 215x 8, 7, 6, 5, 4
- DB Chest Supported Rows: 70's x 2x10, 65's x 8x10

Arms Superset:
- Overhead Triceps Extensions: 75x 5x10
- Barbell Curls: 75x 5x10

Friday 8.23.19

Warm Up:

- None

Strength Training:

Quads and Hamstrings Superset:

- Bulgarian Split Squats: 35x 5x10, 26x 5x10

- DB Romanian Deadlift Shrugs: 65's x 5x10, 60's x 5x10

Back Squat Warm Ups and Standing Calf Raises Superset:

- Squats:  120x9, 160x7, 210x5, 250x3, 300x1 (3-second negatives, 1-second pause)

- Calf Raises:  10x 2x15, 5x 3x15

Back Squat Work Sets:
- Squats:  250x 5x5

Core Circuit:
- Serratus Crunches: 35's x 5x10
- Flutter Kicks: 5x15 (2-count)
- vacuum Trunk Twists: 5x20

Thursday 8.22.19

Warm Up:
- DB Y Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Swings: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Face Pulls: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Lateral Raises: 5'sx 10, 10's x10, 15's x10, 20's x10

Strength Training:
Shoulders Superset:
- 1-Arm DB High Pulls: 25x10, 30x10, 35x10, 40x10, 45x10
- 1-Arm DB Press: 25x10, 30x10, 35x10, 40x10, 45x10

Push/ Pull Superset:
- Dips: 5x 1x10, 0x 9x10
- Pull Ups: 2x2, 8x1
- Fat Man Pull Ups: 2x8, 8x9

Arms Superset:
- Incline DB Skull Crushers: 40's x 1x10, 40/35's x 5/5, 35's x 3x10
- KB Spider Curls: 35/26's x 5x 3/7

Wednesday 8.21.19

Warm Up:

- None

Strength Training:

Single Leg Hamstrings, Double Leg Quads and Core Circuit:

- 1-Leg KB RDL's: 35x 5x10, 5x10

- Goblet Squats: 65x 5x10, 60x 5x10
- Vacuum Trunk Twists: 10x20

Sumo Deadlift Warm Ups and Donkey Calf Raises Superset:

- Sumo Deadlifts::  60x9, 130x7, 220x5, 310x3, 400x1

- Standing Calf Raises:  10x 1x15, 5x 4x15

Sumo Deadlift Work Sets:
- Sumo Deadlifts:  310x 5x5

Tuesday 8.20.19

Warm Up:
- DB Y Raises: 10's x10, 15's x10, 20's x10, 25's x 5
- Rear Delt Raises: 10's x10, 15's x10, 20's x10, 25's x 5
- Rear Delt Swings: 10's x10, 15's x10, 20's x10, 25's x 5
- DB Face Pulls: 10's x10, 15's x10, 20's x10, 25's x 5
- DB Lateral Raises: 10's x10, 15's x10, 20's x10, 25's x 5

Strength Training:
Shoulders Superset:
- 1-Arm DB High Pulls: 30x10, 3 x10, 40x10, 45x10
- 1-Arm DB Press: 30x10, 3 x10, 40x10, 45x10

Push/ Pull Superset:
- Reverse Grip Bench Press: 45x13, 75x12, 105x11, 135x10, 160x9, 180x 5x8
- Chest Supported DB Rows: 70's x 2x10, 65's x 8x10

Arms Superset:
- Decline KB Skull Crushers: 44's x 1x10, 35's x 4x10
- Lean Away KB Curls: 35x 1x10, 26x 4x10

Monday 8.19.19

Warm Up:

- None

Strength Training:

Quads, Hamstrings, and Core Circuit:

- KB Bulgarian Split Squats: 35x 4x10, 26x 6x10 (each leg)

- DB Romanian Deadlift Shrugs: 65's x 4x10, 60's x 6x10
- Vacuum Trunk Twists: 10x20

Front Squat Warm Ups and Standing Calf Raises Superset:

- Squats:  60x9, 110x7, 150x5, 200x3, 240x1

- Calf Raises:  5x 5x10

Front Squat Work Sets:
- Squats:  200x 5x5

Sunday 8.18.19

Warm Up:
- None

Accessory Work:
Upper Back Superset:
- Smith Machine Overhead Shrugs: 185x 5x10
- DB Shrugs: 135's x 5x10

Shoulders Superset:
- Cable Face Pulls: 100x 5x10
- DB Lateral Raises: 25's x 5x10

Arms Circuit:
- DB Skull Crushers: 35's x 4x10, 32.5's x 1x10
- Elbow Out Extensions: 35's x 4x10, 32.5's x 1x10
- Crossbody Alternating Hammer Curls:3 5's x 4x10, 32.5's x 1x10

Saturday 8.17.19

Warm Up:
- DB Y Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Swings: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Face Pulls: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Lateral Raises: 5'sx 10, 10's x10, 15's x10, 20's x10

Strength Training:
Shoulders Superset:
- 1-Arm DB High Pulls: 25's x10, 30's x10, 35's x10, 40's x10
- 1-Arm DB Press: 25's x10, 30's x10, 35's x10, 40's x10

Push/ Pull Superset:
- Close Grip Bench Press: 45x13, 95x12, 135x11, 160x10, 190x9, 210x 5x8
- Chest Supported Rows: 25x13, 45x12, 70x11, 90x10, 115x9, 135x 5x10

Arms Superset:
- Overhead Triceps Extensions: 75x 4x10, 70x 1x10
- Barbell Curls: 75x 4x10, 70x 1x10

Friday 8.16.19

Warm Up:

- None

Strength Training:

Single Leg Hamstrings, Double Leg Quads Superset, and Core:

- 1-Leg KB RDL's: 35x 4x10, 26x 6x10 (each leg)

- Goblet Squats: 65x 4x10, 60x 6x10
- Vacuum Trunk Twists: 10x20

Deadlift Warm Ups and Standing Calf Raises Superset:

- Deadlifts::  55x9, 145x7, 235x5, 325x3, 415x1 (3-second negatives, 1-second pause)

- Calf Raises:  5x 4x10, 0x 1x10

Deadlift Work Sets:
- Deadlifts:  325x 5x5

Thursday 8.15.19

Warm Up:
- DB Y Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Swings: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Face Pulls: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Lateral Raises: 5'sx 10, 10's x10, 15's x10, 20's x10

Strength Training:
Shoulders Superset:
- 1-Arm DB High Pulls: 25's x10, 30's x10, 35's x10, 40's x10
- 1-Arm DB Press: 25's x10, 30's x10, 35's x10, 40's x10

Push/ Pull Superset:
- Dips: 0x 10x10
- Pull Ups: 1x2, 9x1
- Fat Man Pull Ups: 1x8, 9x9

Arms Superset:
- Incline DB Skull Crushers: 40's x 1x10, 35's x 4x10
- KB Spider Curls: 35's x 7 and 26's x3, 26's x 4x10

Wednesday 8.14.19

Warm Up:

- None

Strength Training:

Quads, Hamstrings and Core Circuit:

- Bulgarian Split Squats: 35x 2x10, 26x 8x10

- DB Romanian Deadlift Shrugs: 65's x 4x10, 60's x 6x10
- Vacuum Trunk Twists: 10x20

Back Squat Warm Ups and Standing Calf Raises Superset:

- Squats:  135x9, 185x7, 225x5, 275x3, 315x1 (3-second negatives, 1-second pause)

- Calf Raises:  5x 4x15, 0x 1x15

Back Squat Work Sets:
- Squats:  250x 1x5, 245x 4x5

Tuesday 8.13.19

Warm Up:
- DB Y Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Raises: 5'sx 10, 10's x10, 15's x10, 20's x10
- Rear Delt Swings: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Face Pulls: 5'sx 10, 10's x10, 15's x10, 20's x10
- DB Lateral Raises: 5'sx 10, 10's x10, 15's x10, 20's x10

Strength Training:
Shoulders Superset:
- 1-Arm DB High Pulls: 25's x10, 30's x10, 35's x10, 40's x10
- 1-Arm DB Press: 25's x10, 30's x10, 35's x10, 40's x10

Push/ Pull Superset:
- Reverse Grip Bench Press: 45x13, 75x12, 105x11, 135x10, 155x9, 175x 5x8
- Chest Supported DB Rows: 70's x 1x10, 65's x 9x10

Arms Superset:
- Decline KB Skull Crushers: 35's x 11, 11, 10, 10, 10
- Lean Away DB Curls: 30x 11, 11, 10, 10, 10

Monday 8.12.19

Warm Up:

- None

Strength Training:

Single Leg Hamstrings, Double Leg Quads and Core Circuit:

- 1-Leg KB RDL's: 35x 3x10, 7x10

- Goblet Squats: 65x 3x10, 60x 7x10
- Vacuum Trunk Twists: 10x20

Sumo Deadlift Warm Ups and Donkey Calf Raises Superset:

- Sumo Deadlifts::  55x9, 125x7, 215x5, 305x3, 395x1 (3-second negatives, 1-second pause)

- Donkey Calf Raises:  120x 2x15, 100x 3x15

Sumo Deadlift Work Sets:
- Sumo Deadlifts:  305x 5x5

Sunday 8.11.19

Warm Up:
- None

Accessory Lifts:
Arms and Shoulders Circuit:
- DB Skull Crushers: 35's x 4x10, 30's x 6x10
- Elbows Out DB Extensions:  35's x 4x10, 30's x 6x10
- Alternating Crossbody Hammer Curls: 35's x 4x10, 30's x 6x10
- DB Lateral Raises:  25's x 10x10

Saturday 8.10.19

Warm Up:

Shoulder Circuit:
- DB Y Raises: 10's x10, 15's x10, 20's x10, 25's x10
- Rear Delt Raises:  10's x10, 15's x10, 20's x10, 25's x10
- DB Face Pulls:  10's x10, 15's x10, 20's x10, 25's x10

Strength Training:
1-Arm DB High Pulls and Lean Away DB Lateral Raises:
- High Pulls: 55x 1x10, 50x 3x10
- Lateral Raises: 25x 1x10, 20x 3x10

DB Presses and Chest Supported Rows:
- DB Press: 35's x13, 40's x12, 45's x11, 50's x10, 55's x9, 60's x 1x8, 55's x4x8
- Rows: 30x13, 50x12, 75x11, 95x10, 120x9, 140x 5x8

Arms Superset:
- Overhead Tricep Extensions: 75x 3x10, 70x 2x10
- Barbell Curls: 75x 3x10, 70x 2x10

Friday 8.09.19

Warm Up:

- None

Strength Training:

Single Leg Quads, Double Leg Hamstrings, and Core:

- Bulgarian Split Squats: 35x 1x10, 26x 9x10 (each leg)

- DB Romanian Deadlift Shrugs: 65's x 3x10, 60's x 7x10
- Vacuum Trunk Twists: 10x20

Front Squat Warm Ups and Donkey Calf Raises Superset:

- Squats:  55x9, 105x7, 145x5, 195x3, 235x1 (3-second negatives, 1-second pause)

- Calf Raises:  120x 1x15, 100x 4x15

Front Squat Work Sets:
- Squats:  195x 5x5

Thursday 8.08.19

Warm Up:

Shoulder Circuit:
- DB Y Raises: 10's x 4x10
- Rear Delt Raises:  20's x 4x10
- Rear Delt Swings:  30's x 4x10

Strength Training:
1-Arm DB High Pulls and Lean Away DB Lateral Raises:
- High Pulls: 55x 1x10, 50x 3x10
- Lateral Raises: 25x 1x10, 20x 3x10

Close Grip Bench Press, Pull Ups and Ring Face Pulls:
- Bench: 45x13, 95x12, 135x11, 155x10, 185x9, 205x 8, 8, 8, 8, 8
- Pull Ups: 1, 1, 1, 1, 1, 1, 1, 1, 1
- Face Pulls: 13, 12, 11, 10, 9, 8, 8, 8, 8, 8

Arms Superset:
- Incline DB Skull Crushers: 35's x 1x11, 4x10
- KB Spider Curls: 26's x 1x11, 4x10

Wednesday 8.07.19

Warm Up:

- None

Strength Training:

Single Leg Hamstrings, Double Leg Quads Superset, and Core:

- 1-Leg KB RDL's: 35x 2x10, 26x 8x10 (each leg)

- Goblet Squats: 65x 2x10, 60x 8x10
- Vacuum Trunk Twists: 10x20

Deadlift Warm Ups and Standing Calf Raises Superset:

- Deadlifts::  50x9, 140x7, 230x5, 320x3, 410x1 (3-second negatives, 1-second pause)

- Calf Raises:  5x 3x10, 0x2x10

Deadlift Work Sets:
- Deadlifts:  320x 5x5

Tuesday 8.06.19

Warm Up:

Shoulder Circuit:
- DB Y Raises: 10's x 4x10
- Rear Delt Raises:  20's x 4x10
- DB Face Pulls:  30's x 4x10

Strength Training:
1-Arm DB High Pulls and Lean Away DB Lateral Raises:
- High Pulls: 55x 1x10, 50x 3x10
- Lateral Raises: 25x 1x10, 20x 3x10

Dips and Chest Supported DB Rows:
- Dips: 0x13, 5x12, 10x11, 15x10, 20x9, 25x 8, 7/1, 6/2, 5/3, 4/4 (weighted/unweighted)
- Rows: 65's x 10x10

Arms Superset:
- Decline KB Skull Crushers: 35's x 1x11, 4x10
- Lean Away DB Curls: 30x 1x11, 4x10

Monday 8.05.19

Warm Up:

- None

Strength Training:

Single Leg Quads and Double Leg Hamstrings Superset:

- Bulgarian Split Squats: 26x 10x10

- DB Romanian Deadlift Shrugs: 65's x 2x10, 60's x 8x10

Back Squat Warm Ups and Standing Calf Raises Superset:

- Squats:  135x5, 185x4, 225x3, 275x2, 315x1 (3-second negatives, 1-second pause)

- Calf Raises:  5x 2x15, 0x 3x15

Back Squat Work Sets and Vacuum Trunk Twists Superset:
- Squats:  250x 1x5, 245x 4x5
- Vacuum Trunk Twists:  0x 5x20

Sunday 8.04.19

Upper Body Day A

Warm Up:

Shoulder Circuit:

- Y DB Raises: Skipped

- Rear DB Raises: Skipped

- Rear Delt DB Swings: Skipped

Strength Training:

Shoulder Superset:

- 1-Arm DB High Pulls: Skipped

- 1-Arm Leaning Lateral Raises:  Skipped

Pull/ Push Superset:

- Chest Supported Rows: 25x13, 45x12, 70x11, 90x10, 115x9, 135x 3x8

- Reverse Grip Bench Press: 45x13, 95x12, 120x11, 140x10, 160x9, 180x 3x8

Arms Circuit:

- Flat DB Skull Crushers: 35's x 1x10, 30's x 2x10

- Elbows Out DB Extensions: 35's x 1x10, 30's x 2x10
- Barbell Curls: 75x 3x10

Shoulder Finisher:
Lateral Raise Pyramid (no rest):
- 10x10, 12.5x9, 15x8, 17.5x7, 20x6, 22.5x5, 25x4, 27.5x3, 30x2, 32.5x1, then back to 10

Saturday 8.03.19

Leg Day B

Warm Up:

- None

Strength Training:

Single Leg Hamstrings and Double Leg Quads Superset:

- 1-Leg KB RDL's: 26x 3x11, 7x10

- Goblet Squats: 65x 1x10, 60x 9x10

Sumo Deadlift Warm Ups and Donkey Calf Raises Superset:

- Sumo Deadlifts::  50x9, 120x7, 210x5, 300x3, 390x1 (3-second negatives, 1-second pause)

- Donkey Calf Raises:  100 x 5x15

Sumo Deadlift Work Sets and Vacuum Trunk Twists Superset:
- Sumo Deadlifts:  300x 5x5
- Vacuum Trunk Twists:  0x 5x20

Friday 8.02.19

Upper Body Day A

Warm Up:

Shoulder Circuit:

- Y DB Raises: 5x14, 10x13, 15x12, 20x11

- Rear DB Raises: 5x14, 10x13, 15x12, 20x11

- Rear Delt DB Swings: 5x14, 10x13, 15x12, 20x11

Strength Training:

Shoulder Superset:

- 1-Arm DB High Pulls: 50x 4x10

- 1-Arm Leaning Lateral Raises:  20x 4x10

Pull/ Push Superset:

- Pull Ups/ Fat Man Pull Ups: 0x 5x 2/8, 5x 1/9

- DB Presses: 30's x13, 35's x 12, 40's x 11, 45's x 10, 50's x 9, 55's x 5x8

Arms Circuit:

- Incline DB Skull Crushers: 30's x 5x10

- Incline Elbows Out DB Extensions: 30's x 5x10
- Lean Away DB Curls: 30x 5x10 (each arm)

Thursday 8.01.19

Leg Day A

Warm Up:

Walking Lunges:

- 26 x 103 steps each leg (3x11 and 7x10, holding a 26 lbs KB)

Strength Training:

Posterior Chain and Calves Superset:

- DB Romanian Dealift Shrugs: 65x 1x10, 60 x 4x10 (3-second negatives)

- Standing Calf Raises:  5x 1x15, 0x 4x15 (3 second negatives)

Front Squat Warm Ups and Vacuum Trunk Twists:

- Front Squats:  50x 9, 100x7, 140x5, 190x3, 230x1 (3-second negatives, 1-second pause)

- Vacuum Trunk Twists: 0x20, 5's x 20, 10's x 20, 15's x 20, 20's x 20

Front Squat Work Sets:
- 190x 5x5

Wednesday 7.31.19

Upper Body Day D

Warm Up:

Shoulder Circuit:

- Y DB Raises: 5x14, 10x13, 15x12, 20x11

- Rear DB Raises: 5x14, 10x13, 15x12, 20x11

- Rear Delt DB Swings: 5x14, 10x13, 15x12, 20x11

Strength Training:

Shoulder Superset:

- 1-Arm DB High Pulls: 50x 4x10

- 1-Arm Leaning Lateral Raises:  20x 4x10

Pull/ Push Superset:

- Chest Supported DB Rows: 60x 10x10 (65's next week)

- Bench Press: 45x13, 95x12, 115x11, 135x10, 185x9, 225x 6, 6, 6, 5, 5 (205 next week for 8's)

Arms Superset:

- KB Spider Curls:  26x 5x10

- Barbell Skull Crushers:  75x 5x10