Monday 5.31.21

Strength Training:

Lower Leg/ Ankle Superset andCore:

- Standing Calf Raises: 50x 5x15

- KB Tibialis Raises: 26x 5x12 (each leg)

- Vacuum Trunk Twists: 5x20

Single Leg Quads, Hip Hinge, and Core:

- ATG Split Squats: 5x 5x10

- DB RDL's: 75's x 5x10

- Vacuum Trunk Twists x 5x20

Hamstrings and Squats:

- Hanging Leg Curls: 0x 5x10

- Heels Elevated Goblet Squats: 50x 5x10

Single-Leg Hamstring Focus:

- Landmine RDL's: 35x 3x12 (each leg)

Sunday 5.30.21

 Rest day.

Saturday 5.29.21

 Rest day to pick up our new puppy, Zoa.

Friday 5.28.21

Strength Training:

Lower Leg/ Ankle Superset with Core (4:00):

- Standing Calf Raises: 50x 5x15

- KB Tibialis Raises: 26x 5x12 (each leg)

- Vacuum Trunk Twists: 5x20

Single Leg Quads, Hip Hinge, Band Pull Aparts (3:30):

- ATG Split Squats: 5x 4x10, 0 x 1x10

- DB RDL's: 70's x 2x10, 65's x 3x10

- Band Pull Aparts: Red band x 5x20

Hamstrings, Squats, and No Money's (3:00):

- Hanging Leg Curls: 0x 5x10

- Heels Elevated Goblet Squats: 50x 5x10

- No Money's: 5x20

Single-Leg Hamstring Focus (2:30):

- Landmine RDL's: 35x 2x12, 34x 1x12 (each leg)

Thursday 5.27.21

Strength Training:

Vertical Push, Shoulders Warm Up (every 2:30):

- Tall Landmine Presses: 0x12, 10x11, 20x10, 30x9

- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9

- Band Pull Aparts: Red x 12, 11, 10, 9

Vertical Push, Shoulders Work Sets (2:30):

- Tall Landmine Press: 34x 3x8, 33x 2x8

- Landmine High Pulls: 34x 3x8, 33x 2x8

- Band Pull Aparts: Red x 5x8

Horizontal Push Superset with Upper Back (every 2:30):

- Dips: 3x7, 2x6

- Push Ups: 3x7, 2x6

- No Money's: 3x14, 2x12

Triceps and Shoulders (every 2:30):

- Barbell Skull Crushers: 77x 4x12

- Seated Lateral Raises: 25's x 5x12

Triceps and Shoulders (every 2:30):

- Reverse Grip Crossover Pulldowns: 9's x 2x12, 7.5's x 2x12

- Seated Lateral Raises: 25's x 4x12

Triceps Finisher:

- Elbows Out DB Extensions: 35's x 50 reps (35, 15 with 10-15 seconds rest between sets)

Wednesday 5.26.21

Strength Training:

Vertical Pull, Rear Delts, and Core (every 2:30):

- Pull Ups: 0x 1, 0, 0, 0, 0

- Fat Man Pull Ups: 7, 8, 8, 8, 8

- No Money's: 5x8

- Vacuum Trunk Twists: 5x20

Horizontal Pull, External Rotation, and Core (every 2:30):

- Supinated Grip Body Rows: 5x10

- Band Pull Aparts: 5x10

- Vacuum Trunk Twists: 5x20

Traps and Upper Back (every 2:30):

- Trap Bar Shrugs: 241x 5x12

- Cable Face Pulls: 19.5x 1x12, 18x 4x12

Lean Away DB Curls with Fat Gripz (every 2:30):

- 35x 4x12

Cambered Bar Reverse Spider Curls (every 2:30):

- 51x 1x12, 50x 3x12

Biceps Finisher:

- Hammer Curls: 15's x 50 reps unbroken

Tuesday 5.25.21

Rest day due to a busy day at work.

Monday 5.24.21

Strength Training:

Lower Leg/ Ankle Superset with Core (4:00):

- Standing Calf Raises: 50x 5x15

- KB Tibialis Raises: 18x 5x15 (each leg)

- Vacuum Trunk Twists: 10x20

Single Leg Quads, Hip Hinge, Band Pull Aparts (3:30):

- ATG Split Squats: 5x 3x10, 0 x 2x10

- DB RDL's: 70's x 2x10, 65's x 3x10

- Band Pull Aparts: Red band x 5x20

Hamstrings, Squats, and No Money's (3:00):

- Hanging Leg Curls: 0x 5x10

- Heels Elevated Goblet Squats: 50x 5x10 (not including bar weight)

- No Money's: 5x20

Single-Leg Hamstring Focus (2:30):

- Landmine RDL's: 35x 1x12, 34x 2x12 (each leg)

Sunday 5.23.21

Mobility Day:

5 Rounds of:

- Left side smash 1:00

- Right Side smash 1:00

- Band Pull Aparts x 20

- Static stretch 1:00

5 Rounds of:

- Left side smash 1:00

- Right Side smash 1:00

- No Money's x 20

- Static stretch 1:00

Saturday 5.22.21

Strength Training:

Vertical Push, Shoulders Warm Up(every 2:30):

- Tall Landmine Presses: 0x12, 10x11, 20x10, 30x9

- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9

- Band Pull Aparts: Red x 12, 11, 10, 9

Vertical Push, Shoulders Work Sets (2:30):

- Tall Landmine Press: 34x 3x8, 33x 2x8

- Landmine High Pulls: 34x 3x8, 33x 2x8

- Band Pull Aparts: Red x 5x8

Horizontal Push Superset with Upper Back (every 2:30):

- Dips: 2x7, 3x6

- Push Ups: 2x7, 3x6

- No Money's: 2x14, 3x12

Triceps and Shoulders (every 2:30):

- Cambered Bar Overhead Extensions: 71x 4x12

- Seated Lateral Raises: 25's x 5x12

Triceps and Shoulders (every 2:30):

- Crossover Pushdowns: Orange CS Cords x 4x12

- Seated Lateral Raises: 25's x 4x12

Triceps Finisher:

- Elbows Out DB Extensions: 30's x 50 reps unbroken

Friday 5.21.21

Strength Training:

Lower Leg/ Ankle Superset with Core (2:00):

- Standing Calf Raises: 55x 3x10, 50x 7x10

- Tibialis Raises: 0x 10x10

- Vacuum Trunk Twists: 10x20

Single Leg Quads, Hip Hinge, Band Pull Aparts (3:30):

- ATG Split Squats: 5x 2x10, 0 x 3x10

- RDL's: 165x 5x10

- Band Pull Aparts: Red band x 5x20

Hamstrings, Squats, and No Money's (3:00):

- Hanging Leg Curls: 0x 5x10

- Landmine Squats: 45x 5x10 (not including bar weight)

- No Money's: 5x20

Single-Leg Hamstring Focus (2:00):

- Landmine RDL's: 34x 3x12 (each leg)

Thursday 5.20.21

 Rest day for a police officer funeral.

Wednesday 5.19.21

Strength Training:

Vertical Push, Shoulders Warm Up(every 2:30):

- Tall Landmine Presses: 0x12, 10x11, 20x10, 30x9

- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9

- Band Pull Aparts: Red x 12, 11, 10, 9

Vertical Push, Shoulders Work Sets (2:30):

- Tall Landmine Press: 34x 2x8, 33x 3x8

- Landmine High Pulls: 34x 2x8, 33x 3x8

- Band Pull Aparts: Red x 5x8

Horizontal Push Superset with Upper Back (every 2:30):

- Dips: 1x7, 4x6

- Push Ups: 1x7, 4x6

- No Money's: 1x14, 4x12

Triceps and Shoulders (every 2:30):

- Cambered Bar Skull Crushers: 76x 4x12

- Seated Lateral Raises: 25's x 5x12

Triceps and Shoulders (every 2:30):

- Reverse Grip Crossover Pulldowns: 9's x 1x12, 7.5's x 3x12

- Seated Lateral Raises: 25's x 4x12

Triceps Finisher:

- Elbows Out DB Extensions: 30's x 50 reps unbroken

Tuesday 5.18.21

Strength Training:

Lower Leg/ Ankle Superset with Core (2:00):

- Standing Calf Raises: 55x 2x10, 50x 8x10

- Tibialis Raises: 0x 10x10

- Vacuum Trunk Twists: 10x20

Single Leg Quads, Hip Hinge, Band Pull Aparts (3:30):

- ATG Split Squats: 5x 1x10, 0 x 4x10

- DB RDL's: 70's x 1x10, 65's x 4x10

- Band Pull Aparts: Red band x 5x20

Hamstrings, Squats, and No Money's (3:00):

- Hanging Leg Curls: 0x 5x10

- Goblet Squats: 70x 1x10, 65x 4x10

- No Money's: 5x10

Single-Leg Hamstring Focus (2:00):

- Landmine RDL's: 34x 2x12, 33x 1x12 (each leg)

Monday 5.17.21

Strength Training:

Vertical Pull, Rear Delts, and Core (every 2:30):

- Pull Ups: 0x 1, 0, 0, 0, 0

- Fat Man Pull Ups: 7, 8, 8, 8, 8

- No Money's: 5x8

- Vacuum Trunk Twists: 5x20

Horizontal Pull, External Rotation, and Core (every 2:30):

- Supinated Grip Body Rows: 5x10

- Band Pull Aparts: 5x10

- Vacuum Trunk Twists: 5x20

Traps and Upper Back (every 2:30):

- Trap Bar Shrugs: 241x 5x12

- Cable Face Pulls: 19.5x 1x12, 18x 4x12

Lean Away DB Curls with Fat Gripz (every 2:30):

- 35x 4x12

Cambered Bar Reverse Spider Curls (every 2:30):

- 51x 1x12, 50x 3x12

Biceps Finisher:

- Hammer Curls: 15's x 50 reps unbroken

Sunday 5.16.21

Strength Training:

Vertical Push, Shoulders Warm Up(every 2:30):

- Tall Landmine Presses: 0x12, 10x11, 20x10, 30x9

- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9

- Band Pull Aparts: Red x 12, 11, 10, 9

Vertical Push, Shoulders Work Sets (2:30):

- Tall Landmine Press: 34x 1x8, 33x 4x8

- Landmine High Pulls: 34x 1x8, 33x 4x8

- Band Face Pull: Green x 5x8

Horizontal Push Superset with Upper Back (every 2:30):

- Dips: 5x6

- Push Ups: 5x6

- No Money's: 5x12

Triceps and Shoulders (every 2:30):

- Cambered Bar Overhead Extensions: 70x 4x12

- Seated Lateral Raises: 25's x 5x12

Triceps and Shoulders (every 2:30):

- Crossover Pushdowns: Orange CS Cords x 4x12

- Seated Lateral Raises: 25's x 4x12

Triceps Finisher:

- Elbows Out DB Extensions: 25's x 50 reps unbroken

Saturday 5.15.21

 Rest day.

Friday 5.14.21

Strength Training:

Vertical Pull, Rear Delts, and Core (every 2:30):

- Fat Man Chin Ups: 5x8

- Band Pull Aparts: Red Band x 5x10

- Vacuum Trunk Twists: 5x20

Horizontal Pull, External Rotation, and Core (every 2:30):

- Body Rows: 5x10

- No Money's: 5x10

- Vacuum Trunk Twists: 5x20

Traps and Upper Back (every 3:00):

- Behind the Back Barbell Shrugs: 240x 5x12

- Band Face Pulls: Green x 5x12

Hammer Curls with Fat Gripz (every 2:00):

- 35x 4x12

Cambered Bar Spider Curls (every 2:00):

- 50x 4x12

Biceps Finisher:

- Chest Supported Reverse Curls: 25x 50 reps unbroken

Thursday 5.13.21

Strength Training:

Lower Leg/ Ankle Superset with Core:

- Standing Calf Raises: 55x 1x10, 50x 9x10

- Tibialis Raises: 0x 10x10

- Vacuum Trunk Twists: 10x20

Single Leg Quads, Hip Hinge, Band Pull Aparts:

- ATG Split Squats: 0 x 5x10

- DB RDL's: 65's x 5x10

- Band Pull Aparts: Red band x 5x20

Hamstrings, Squats, and No Money's:

- Hanging Leg Curls: 0x 5x10

- Goblet Squats: 65x 5x10

- No Money's: 5x10

Single-Leg Hamstring Focus:

- Landmine RDL's: 34x 1x12, 33x 2x12 (each leg)

Wednesday 5.12.21

Strength Training:

Vertical Push, Shoulders Warm Up(every 2:30):

- Tall Landmine Presses: 0x12, 10x11, 20x10, 30x9

- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9

- Band Pull Aparts: Red x 13, 13, 12, 12

Vertical Push, Shoulders Work Sets (3:00):

- Tall Landmine Press: 33x 5x8

- Landmine High Pulls: 33 x 5x8

- Band Face Pull: Green x 5x10

Horizontal Push Superset with Upper Back (every 2:30):

- Dips: 5x6

- Push Ups: 5x6

- No Money's: 5x10

Triceps and Shoulders (every 2:30):

- Cambered Bar Skull Crushers: 75x 4x12

- Seated Lateral Raises: 25's x 5x12

Triceps and Shoulders (every 2:30):

- Reverse Grip Crossover Pulldowns: 7.5's x 4x12

- Seated Lateral Raises: 25's x 4x12

Triceps Finisher:

- Elbows Out DB Extensions: 30's x 50 reps (30, 10, 10)

Tuesday 5.11.21

Strength Training:

Vertical Pull, Rear Delts, and Core (every 2:30):

- Fat Man Pull Ups: 5x8

- Band Pull Aparts: Red Band x 5x10

- Vacuum Trunk Twists: 5x20

Horizontal Pull, External Rotation, and Core (every 2:30):

- Supinated Grip Body Rows: 5x10

- No Money's: 5x10

- Vacuum Trunk Twists: 5x20

Traps and Upper Back (every 3:00):

- Trap Bar Shrugs: 240x 5x12

- Cable Face Pulls: 18x 5x12

Lean Away DB Curls with Fat Gripz (every 2:30):

- 35x 4x12

Cambered Bar Reverse Spider Curls (every 2:30):

- 50x 4x12

Monday 5.10.21

  Strength Training:

Lower Leg/ Ankle Superset with Core:

- Standing Calf Raises: 50x 10x10

- Tibialis Raises: Green Band x 10x10

- Vacuum Trunk Twists: 10x20

Single Leg Quads with Hip Hinge with Band Pull Aparts:

- Knees Over Toes Split Squats: 0 x 5x10

- DB RDL's: 65's x 5x10

- Band Pull Aparts: Red band x 5x20

Hamstrings, Squats, and No Money's:

- Hanging Leg Curls: 0x 5x10

- Goblet Squats: 65x 5x10

- No Money's: 5x10

Single-Leg Hamstring Focus:

- Landmine RDL's: 33x 3x12 (each leg)

Sunday 5.09.21

 Rest day. Today was Mother's Day so I took one more rest day before changing up my program this coming week.

Saturday 5.08.21

 Rest day. I did an hour of ART.

Friday 5.07.21

 Rest day. I traveled home from San Diego.

Thursday 5.06.21

 Rest day due to a short lunch period.

Wednesday 5.05.21

  Hotel workout....30:00 AMRAP

Triceps Superset with Air Squats:

10 rounds of:

- Bodyweight Skull Crushers x 10

- Push Ups x 10

- Air Squats x 20

Upper Back/ Rear Delt Circuit with Core:

10 Rounds of:

- Band Face Pulls x 10

- Band Pull Aparts x 10

- No Money's x 10

- Vacuum Trunk Twists x 20

** Finished 8 sets of the second circuit when time ran out.

Tuesday 5.04.21

  Hotel workout....

Biceps and Back Superset with Pull Throughs:

10 rounds of:

- Band Curls: Blue CS Cords x 10

- Band Rows: Orange CS Cords x 10

- Pull Throughs: Orange CS Cords x 20

Upper Back/ Rear Delt Circuit with Core:

10 Rounds of:

- Band Face Pulls x 10

- Band Pull Aparts x 10

- No Money's x 10

- Vacuum Trunk Twists x 20

**Cut it at 5 sets due to time, since lunch was short today

Monday 5.03.21

 Hotel workout....

Triceps Superset with Air Squats:

10 rounds of:

- Bodyweight Skull Crushers x 10

- Push Ups x 10

- Air Squats x 20

Upper Back/ Rear Delt Circuit with Core:

10 Rounds of:

- Band Face Pulls x 10

- Band Pull Aparts x 10

- No Money's x 10

- Vacuum Trunk Twists x 20

Sunday 5.02.21

 Rest day, travelling to San Diego for training.

Saturday 5.01.21

 Rest day.