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