Wednesday 10.16.24

Strength Training:

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

- Dips: 0 x13, 10x12, 20x11, 30x10, 37.5 x9, 42.5 x 5x8

- Cable Face Pulls: 73x 5x10, 70x 1x10

Triceps and Rear Delts (every 3:45):

- JM Presses: 85.25 x10, 115.25 x 4x9

- Band Pull Aparts: 5x20

Triceps and Shoulders (every 3:45):

- 1-Arm Crossover Cable Pushdowns: 37x 1x10, 33x 2x10

- DB Lateral Raises: 35's x 1x12, 2x11

Tuesday 10.15.24

Strength Training:

Legs Superset (every 3:00):

- Supine Leg Curls: 18.75 x 5x10

- Heels Elevated Squats: 18.75 x 5x10

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

- Landmine RDL's: 91.75 x 5x8

- Band Pull Aparts: 5x20

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

- Bulgarian Split Squats: 91.75 x 5x8

- No Moneys: 5x20

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 121.75 x 5x10

- Safety Bar Squats: 121.75 x 5x10

- GHD Sit-Ups: 4x7, 1x6

Monday 10.14.24

Strength Training:

Horizontal Pull with Neck Extensions and External Rotation (every 3:00):

- Chest Supported Rows: 135 x11, 165 x10, 195 x9, 212 x 5x8

- Banded Neck Extensions: 8x10

- No Moneys: 8x10

Traps with Neck Extensions, External Rotation, and Push Recovery (every 3:00):

- Kelso Shrugs: 222 x 3x10

- Band External Rotation: 2x10 (with first 2 sets of shrugs)

- No Moneys: 2x10 (with first 2 sets of shrugs)

- Push Ups: 1x11 (with last set of shrugs)

 Upward Pull with Push Recovery (every 3:00):

- 1-Arm Cable High Pulls: 35x 3x10

- Push Ups: 3x10

Downward Pull with Push Recovery (every 3:00):

- Lat Pulldowns: Stack+Band+20x 3x10

- Push Ups: 3x10

Biceps with Push Recovery (every 3:00):

- GHD Preacher Curls: 80.5x 3x10

- Push Ups: 3x10

Sunday 10.13.24

Rest day. Rucked 4 miles with the dog wearing a 20.5 lbs vest.

Saturday 10.12.24

Strength Training:

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

- Dips: 0 x13, 10x12, 20x11, 30x10, 37.25 x9, 42.25 x 5x8

- Cable Face Pulls: 71.25 x 10x10

Triceps and Rear Delts (every 3:45):

- JM Presses: 85 x10, 115 x 4x9

- Band Pull Aparts: 5x20

Triceps and Shoulders (every 3:45):

- 1-Arm Crossover Cable Pushdowns: 32.25 x 3x10

- DB Lateral Raises: 35's x 3x11

Friday 10.11.24

Strength Training:

Legs Superset (every 3:00):

- Supine Leg Curls: 18.5 x 5x10

- Heels Elevated Squats: 18.5 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 91.5 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 91.5 x 5x8

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 121.5 x 5x10

- Safety Bar Squats: 121.5 x 5x10

- GHD Sit-Ups: 3x7, 2x6

Thursday 10.10.24

Strength Training:

Horizontal Pull with Neck Extensions and External Rotation (every 3:00):

- Chest Supported Rows: 135 x11, 165 x10, 195 x9, 211.75 x 5x8

- Banded Neck Extensions: 8x10

- No Moneys: 8x10

Traps with Neck Extensions, External Rotation, and Push Recovery (every 3:00):

- Kelso Shrugs: 221 x 3x10

- Band External Rotation: 2x10 (with first 2 sets of shrugs)

- No Moneys: 2x10 (with first 2 sets of shrugs)

- Push Ups: 1x10 (with last set of shrugs)

 Upward Pull with Push Recovery (every 3:00):

- 1-Arm Cable High Pulls: 33x 2x10, 37x1x10

- Push Ups: 3x10

Downward Pull with Push Recovery (every 3:00):

- Pike Pull Ups: 2.25 x 3x10

- Push Ups: 3x10

Biceps with Push Recovery (every 3:00):

- GHD Preacher Curls: 80.25x 3x10

- Push Ups: 3x10