Sunday 03.31.24

Strength Training:

Squat (every 2:00):

- Safety Bar Squats: 71.5 x10, 101.5 x9, 131.5 x8, 161.5 x7, 191.5 x6, 221.5 x 5x5

Single Leg Posterior Chain (every 2:30)

- 1-Leg Landmine RDLs: 80.75 x 4x8

Calves (every 2:00):

- Standing Calf Raises: 104.5 x 5x10 

Core Work:

Abs Circuit (every 4:00):

- Cable Trunk Twists: 31.25 x 5x10 (each side)

- GHD Sit-Ups: 2x6, 3x5

- Ab Strap Knees to Elbows: 2x6, 3x5

Grip and Shoulder Work:

- Hollow Hang: 15 seconds

Saturday 03.30.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 57x13, 87x12, 117x11, 147x10, 177x9, 207x 1x8, 4x7

- Cable Face Pulls: 66.25 x 10x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 46.25x 4x10

- Kelso Shrugs: 207x 4x9

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 36.25 x 3x12

- Rear Delt Swings: 40's x 3x10

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 71.25 x 3x12

- Scap Pull Ups: 0 x 3x10 

Grip and Shoulder Work:

- Hollow Hang: 14 seconds

Friday 03.29.24

 Rest Day.

Thursday 03.28.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 0x11, 5x10, 10x9, 15x 5x8

- Band Pull Aparts: 10x10

Shoulders and Rotator Cuff Superset (every 3:00):

- Landmine Presses: 56.75x 4x10

- No Moneys: 2x13, 2x12

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 102.5 x 3x12

- DB Lateral Raises: 35's x 1x11, 2x10

Triceps (every 3:00):

- 1-Arm Cable Pushdowns: 33x 3x11

Grip and Shoulder Work:

- Hollow Hang: 14 seconds

Wednesday 03.27.24

Strength Training:

Hip Hinge (every 2:00):

- Deadlift: 76x10, 126x9, 166x8, 216x7, 256x7, 306 x 5x5

Single Leg Quads (every 2:30)

- Bulgarian Split Squats: 75 x 4x8

Lower Leg Superset (every 2:00):

- Standing Calf Raises: 104 x 5x10

Core Circuit:

- Cable Trunk Twists: 33x 1x10, 30x 4x10 (each side)

- Serratus Crunches: 95.5 x 5x10

- Ab Strap Knees to Elbows: 2x6, 3x5

Grip and Core:

- Hollow Hang: 14 seconds

Tuesday 03.26.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 56x13, 86x12, 116x11, 146x10, 176x9, 206x 5x8

- Cable Face Pulls: 67x 10x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 43x 3x10, 40x 1x10

- Kelso Shrugs: 206x 4x10

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 33x 3x12

- Rear Delt Swings: 35's x 3x12

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 70x 2x12, 1x11

- Scap Pull Ups: 0 x 3x10 

Grip and Shoulder Work:

- Hollow Hang: 14 seconds

Monday 03.25.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 0x11, 4x10, 9x9, 14x 5x8

- Band Pull Aparts: 10x10

Shoulders Superset (every 3:00):

- Landmine Presses: 56.75x 3x10,1x9

- DB Lateral Raises: 35's x 4x10

Triceps and Upper Back Superset #1 (every 3:00):

- JM Presses: 102 x 3x12

- No Moneys: 3x17

Triceps and  Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns: 33x 2x11, 1x10

- No Moneys: 1x17, 2x16 

Grip and Shoulder Work:

- Hollow Hang: 14 seconds

Sunday 03.24.24

 Rest day.

Saturday 03.23.24

Strength Training:

Squat (every 2:00):

- Safety Bar Squats: 71 x10, 101 x9, 131 x8, 161 x7, 191 x6, 221 x 5x5

Single Leg Posterior Chain (every 2:30)

- 1-Leg Landmine RDLs: 80.5 x 4x8

Calves (every 2:00):

- Standing Calf Raises: 103.5 x 5x10 

Core Work:

Abs Circuit (every 4:00):

- Cable Trunk Twists: 31x 5x10 (each side)

- GHD Sit-Ups: 1x6, 4x5

- Ab Strap Knees to Elbows: 1x6, 4x5

Grip and Shoulder Work:

- Hollow Hang: 13 seconds

Friday 03.22.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 56x13, 86x12, 116x11, 146x10, 176x9, 206x 4x8, 1x7

- Cable Face Pulls: 66x 10x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 46x 4x10

- No Moneys: 2x13, 2x12

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 36x 3x12

- DB Y Raises: 20's x 3x12

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 71x 3x12

- Scap Pull Ups: 0 x 2x10, 1x9 

Grip and Shoulder Work:

- Hollow Hang: 13 seconds

Thursday 03.21.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 0x11, 3x10, 8x9, 13x 5x8

- Band Pull Aparts: 10x10

Shoulders Superset (every 3:00):

- Landmine Presses: 56.75x 2x10, 2x9

- DB Lateral Raises: 35's x 4x10

Triceps and Upper Back Superset #1 (every 3:00):

- JM Presses: 101.5 x 3x12

- No Moneys: 3x17

Triceps and  Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns: 33x 1x11, 2x10

- No Moneys: 1x17, 2x16 

Grip and Shoulder Work:

- Hollow Hang: 13 seconds

Wednesday 03.20.24

 Rest day.

Tuesday 03.19.24

Strength Training:

Hip Hinge (every 2:00):

- Deadlift: 65x11, 155x9, 245x7, 305.5 x 5x5

Single Leg Quads (every 2:30)

- Bulgarian Split Squats: 72 x 5x8

Lower Leg Superset (every 2:30):

- Standing Calf Raises: 103 x 5x10

- 1-Leg Tibialis Raises: 35x 5x1

Core Circuit:

- Cable Trunk Twists: 30x 5x10 (each side)

- Serratus Crunches: 95x 5x10

- Ab Strap Knees to Elbows: 5x5

Grip and Core:

- Hollow Hang: 13 seconds

Monday 03.18.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 56x13, 86x12, 116x11, 146x10, 176x9, 206x 3x8, 2x7

- Cable Face Pulls: 63x 1x10, 67x 9x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 43x 2x10, 40x 2x10

- No Moneys: 2x13, 2x12

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 33x 2x12, 1x11

- DB Y Raises: 20's x 3x12

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 70x 1x12, 2x11

- Scap Pull Ups: 0 x 1x10, 2x9 

Grip and Shoulder Work:

- Hollow Hang: 13 seconds

Sunday 03.17.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 0x11, 2x10, 7x9, 12x 5x8

- Band Pull Aparts: 10x10

Shoulders Superset (every 3:00):

- Landmine Presses: 56.75x 1x10, 3x9

- DB Lateral Raises: 35's x 4x10

Triceps and Upper Back Superset #1 (every 3:00):

- JM Presses: 101x 3x12

- No Moneys: 3x17

Triceps and  Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns: 31x 3x12

- No Moneys: 1x17, 2x16 

Grip and Shoulder Work:

- Hollow Hang: 13 seconds

Saturday 03.16.24

Strength Training:

Squat (every 2:00):

- Slant Board Safety Bar Squats: 70.5 x10, 100.5 x9, 130.5 x8, 160.5 x7, 190.5 x6, 220.5 x 5x5

Single Leg Posterior Chain (every 2:00)

- 1-Leg Landmine RDLs: 80.25 x 5x8

Lower Leg Superset (every 2:00):

- Standing Calf Raises: 102.5 x 5x10

- 1-Leg Tibialis Raises: 35x 5x10 

Core Work:

- GHD Sit-Ups: Skipped due to time

- Ab Strap Knees to Elbows: Skipped due to time

Friday 03.15.24

 Rest day.

Thursday 03.14.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 56x13, 86x12, 116x11, 146x10, 176x9, 206x 2x8, 3x7

- Cable Face Pulls: 65x 10x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 45x 4x10

- No Moneys: 2x13, 2x12

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 35x 3x12

- DB Y Raises: 20's x 3x12

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 70x 3x12

- Scap Pull Ups: 0 x 3x9 

Grip and Shoulder Work:

- Hollow Hang: 12 seconds

Wednesday 03.13.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 0x11, 1x10, 6x9, 11x 5x8

- Band Pull Aparts: 10x10

Shoulders Superset (every 3:00):

- Landmine Presses: 56.75x 4x9

- DB Lateral Raises: 35's x 4x10

Triceps and Upper Back Superset #1 (every 3:00):

- JM Presses: 101x 2x12, 1x11

- No Moneys: 3x17

Triceps and  Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns: 33x 3x10

- No Moneys: 1x17, 2x16 

Grip and Shoulder Work:

- Hollow Hang: 12 seconds

Tuesday 03.12.24

Strength Training:

Hip Hinge with Upper Back Recovery (every 3:00):

- Deadlift: 75x10, 125x9, 165x8, 215x7, 255x6, 305x 5x5

- Band Pull Aparts: 10x10

Single Leg Quads with Upper Back Recovery (every 3:00)

- Bulgarian Split Squats: 71.5 x 5x8

- No Moneys: 5x10

Lower Leg Superset with Upper Back Recovery (every 3:00):

- Standing Calf Raises: 102 x 5x10

- 1-Leg Tibialis Raises: 35x 4x10, 26x 1x10 

- No Moneys: 5x10

Grip and Shoulder Work:

- Hollow Hang: 12 seconds

Monday 03.11.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 56x13, 86x12, 116x11, 146x10, 176x9, 206x 1x8, 4x7

- Cable Face Pulls: 63x 2x10, 67x 8x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 43x 1x10, 40x 3x10

- No Moneys: 2x13, 2x12

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 33x 1x12, 2x11

- DB Y Raises: 20's x 2x12, 15’s x 1x12

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 67x 3x12

- Scap Pull Ups: 0 x 2x9, 1x8 

Grip and Shoulder Work:

- Hollow Hang: 12 seconds

Sunday 03.10.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 0x11, 0x10, 5x9, 10x 5x8

- Band Pull Aparts: 10x10

Shoulders Superset (every 3:00):

- Landmine Presses: 56.5x 4x10

- DB Lateral Raises

Triceps and Upper Back Superset #1 (every 3:00):

- JM Presses: 101x 1x12, 2x11

- No Moneys: 3x17

Triceps and  Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns: 30x 3x12

- No Moneys: 1x17, 2x16 

Grip and Shoulder Work:

- Hollow Hang: 12 seconds

Saturday 03.09.24

 Unplanned rest day due to a work callout.

Friday 03.08.24

Strength Training:

Squat with Upper Back Recovery (every 3:00):

- Slant Board Safety Bar Squats: 70 x10, 100x9, 130 x8, 160 x7, 190 x6, 220 x 5x5

- Band Pull Aparts: 10x10

Single Leg Posterior Chain with Upper Back Recovery (every 3:00)

- 1-Leg Landmine RDLs: 80x 5x8

- No Moneys: 5x10

Lower Leg Superset with Upper Back Recovery (every 3:00):

- Standing Calf Raises: 101.5 x 5x10

- 1-Leg Tibialis Raises: 35x 3x10, 26x 2x10 

Grip and Shoulder Work:

- Hollow Hang: 11 seconds

Thursday 03.07.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 55.5 x13, 85.5 x12, 115.5 x11, 145.5 x10, 175.5 x9, 205.5x 1x8, 4x7

- Cable Face Pulls: 63x 3x10, 67x 7x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 40x 4x10

- No Moneys: 2x13, 2x12

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 30x 3x12

- DB Y Raises: 20's x 1x12, 15’s x 2x12

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 67x 2x12, 63x 1x12

- Scap Pull Ups: 0 x 1x9, 2x8 

Grip and Shoulder Work:

- Hollow Hang: 11 seconds

Wednesday 03.06.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 0x11, 0x10, 4x9, 9x 5x8

- Cable Face Pulls: 63x 3x10, 67x 7x10

Shoulders Superset (every 3:00):

- Landmine Presses: 56.5x 3x10, 1x9

- No Moneys: 2x13, 2x12

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 100x 3x12

- DB Lateral Raises: 35's x 1x11, 2x10

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns: 30x 3x12

- DB Lateral Raises: 35's x 3x10 

Grip and Shoulder Work:

- Hollow Hang: 11 seconds

Tuesday 03.05.24

Core and Mobility Training:

Abdominal Circuit (every 3:30):

- Ab Strap Knees to Elbow: 5x8

- Serratus Crunches: 95x 5x10

- Cable Trunk Twists: 30x 5x10 each direction

Lat Stretch with Core (every 2:00)

- EZ BarPull Overs: 20x 5x10

- Vacuum Trunk Twists: 5x20

Scapular Control with Core (every 2:00):

- Scap Pull Ups: 5x5

- Vacuum Trunk Twists: 5x20

Upper Back Recovery with Internal Rotator Stretches:

- Band Pull Aparts: 10x10

- No Moneys: 10x10

- Anterior Delt Stretch: 3 sets each side

- Pec Stretch: 3 sets each side

- Straight Arm Pec Stretch: 3 sets each side

- T-Spine Stretch: 1 set

Grip and Shoulder Work:

- Hollow Hang: 11 seconds

Monday 03.04.24

Strength Training:

Hip Hinge with Upper Back Recovery (every 3:00):

- Deadlift: 65.5 x11, 115.5 x10, 155.5 x9, 205.5 x8, 245.5 x7, 295.5 x 5x8

- Band Pull Aparts: 10x10

Single Leg Quads with Upper Back Recovery (every 3:00)

- Bulgarian Split Squats: 71x 5x8

- No Moneys: 5x10

Lower Leg Superset with Upper Back Recovery (every 3:00):

- Standing Calf Raises: 101 x 5x10

- 1-Leg Tibialis Raises: 35x 3x10, 26x 2x10 

- No Moneys: 5x10

Grip and Shoulder Work:

- Hollow Hang: 11 seconds

Sunday 03.03.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 55 x13, 85 x12, 115 x11, 145 x10, 175 x9, 205 x 5x8

- Cable Face Pulls: 63x 4x10, 67x 6x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 40x 4x10

- No Moneys: 4x10

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 30x 3x12

- DB Y Raises: 15’s x 3x12

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 67x 1x12, 63x 2x12

- Scap Pull Ups: 0 x 3x8 

Saturday 03.02.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 0x11, 0x10, 3x9, 8x 5x8

- Cable Face Pulls: 63x 4x10, 67x 6x10

Shoulders Superset (every 3:00):

- Landmine Presses: 56.5x 2x10, 2x9

- No Moneys: 4x10

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 100x 2x12, 1x11

- DB Lateral Raises: 35's x 3x10 (work up to sets of 12)

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns: 30x 2x12, 1x11

- DB Lateral Raises: 35's x 3x10 

Cardio:

- None

Friday 03.01.24

 Rest day.