Warm Up:
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench Press (120%, then 3x5):
- 45x8, 95x7, 135x6, 185x5, 225x4, 275x3, 315x2, 355x1 (slingshot), 295x 3, 3, 3
- Band Face Pulls: Black x 8, 7, 6, 5, 4, 3, 2, 1, 3, 3, 3
Weighted Dips (3x10):
- 50x 10, 9, 8, 3
- Band Face Pulls: Green x 10, 9, 8, 3
Triceps amd Shoulders Giant Set (3x15):
- Skull Crushers: 85x 14, 13, 13, 5
- Elbows Out DB Extensions: 40x 14, 13, 13, 5
- Band Pull Aparts: Red x 28, 26, 26, 10
Triceps and Shoulders Superset (3x25):
- Reverse Grip Skull Crushers: 55x 24, 23, 23, 5
- DB Lateral Raises: 20x 24, 23, 23, 5
11.30.2017
11.29.2017
Wednesday 11.29.17
Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
Strength Training:
Barbell Reverse Lunges (120%, then 3x6):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 228x 1, 190x 6, 5, 5
Front Rack Step Ups (20" box, 3x9):
- 80x 9, 8, 8
DB Bulgarian Split Squats (3x12):
- 40's x 12, 11, 11
Finisher:
5 rounds of :30 seconds each:
- KB Swings @ 70 lbs
- Jump Rope Singles
- Dynamic mobility for hips, hamstrings, and spine
Strength Training:
Barbell Reverse Lunges (120%, then 3x6):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 228x 1, 190x 6, 5, 5
Front Rack Step Ups (20" box, 3x9):
- 80x 9, 8, 8
DB Bulgarian Split Squats (3x12):
- 40's x 12, 11, 11
Finisher:
5 rounds of :30 seconds each:
- KB Swings @ 70 lbs
- Jump Rope Singles
11.28.2017
Tuesday 11.28.17
Warm Up:
- Dynamic mobility for spine and shoulders
Strength Training:
Barbell Rows (3x5):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 5, 5, 4, 1
Supinated Grip Barbell Rows (3x10):
- 240x 10, 10, 9, 1
Ring Rows (3x15 or 45 reps, 30" rings on a a 24" box):
- 0x 9, 8, 7, 6, 5, 5, 5
Upper Back Superset (3x10):
- Behind the Back Barbell Shrugs: 290x 10, 10, 9, 1
- Band Face Pulls: Green Band x 10, 10, 9, 1
Standing DB Curls (3x15):
- 40x 15, 14, 14, 2
EZ Bar Reverse Curls (3x25):
- 50x 23, 22, 22, 8
- Dynamic mobility for spine and shoulders
Strength Training:
Barbell Rows (3x5):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 5, 5, 4, 1
Supinated Grip Barbell Rows (3x10):
- 240x 10, 10, 9, 1
Ring Rows (3x15 or 45 reps, 30" rings on a a 24" box):
- 0x 9, 8, 7, 6, 5, 5, 5
Upper Back Superset (3x10):
- Behind the Back Barbell Shrugs: 290x 10, 10, 9, 1
- Band Face Pulls: Green Band x 10, 10, 9, 1
Standing DB Curls (3x15):
- 40x 15, 14, 14, 2
EZ Bar Reverse Curls (3x25):
- 50x 23, 22, 22, 8
11.27.2017
Monday 11.17.17
Warm Up:
- Dynamic Mobility for spine, hips, and hamstrings
Strength Training:
Sumo Deadlifts (1 @ 120%, then 3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 540x 1, 455x 3, 3, 2
Back Squats (1 @ 120%, then 3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 400x 1, 335x 3, 3, 2
Finisher:
5 rounds of :30 seconds each:
- KB Swings @ 70 lbs
- Jump Rope Singles
- Dynamic Mobility for spine, hips, and hamstrings
Strength Training:
Sumo Deadlifts (1 @ 120%, then 3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 540x 1, 455x 3, 3, 2
Back Squats (1 @ 120%, then 3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 400x 1, 335x 3, 3, 2
Finisher:
5 rounds of :30 seconds each:
- KB Swings @ 70 lbs
- Jump Rope Singles
11.25.2017
Saturday 11.25.17
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Weighted Chin Ups and DB Presses:
- WCU: 0x5, 35x4, 70x3, 105x1, 60x 4, 3, 3, 3, 2
- DBP: 40x10, 50x10, 60x10, 70x 9, 8, 8, 5
Pull Ups and Standing Barbell Press:
- PU: 0x 8, 8, 8, 8, 7, 8
- SP: 145x 10, 10, 10
Pull Ups and Behind the Neck Seated Military Press:
- PU: 8, 7, 8
- MP: 120x 13, 13, 13, 6
Overhead Shrugs, DB Shrugs and Parallel Grip Chin Ups:
- OHS: 185x 10, 10, 10
- DBS: 135x 10, 10, 10
- PGCU: 0x 7, 7, 6, 5
DB lateral Raises and Band Pull Aparts:
- DBLR: 30x 15, 15, 15
- BPA: Red Band x 15, 15, 15
Overhead DB Extensions and Seated DB Curls:
- OHDBE: 35x 14, 13, 13, 5
- SDBC: 35x 14, 13, 13, 5
Reverse Grip Cable Pushdowns and Band Face Pulls:
- RGCP: 115x 22, 21, 20, 12
- BFP: Green Band x 22, 21, 20, 12
- Crossover Symmetry Activation
Strength Training:
Weighted Chin Ups and DB Presses:
- WCU: 0x5, 35x4, 70x3, 105x1, 60x 4, 3, 3, 3, 2
- DBP: 40x10, 50x10, 60x10, 70x 9, 8, 8, 5
Pull Ups and Standing Barbell Press:
- PU: 0x 8, 8, 8, 8, 7, 8
- SP: 145x 10, 10, 10
Pull Ups and Behind the Neck Seated Military Press:
- PU: 8, 7, 8
- MP: 120x 13, 13, 13, 6
Overhead Shrugs, DB Shrugs and Parallel Grip Chin Ups:
- OHS: 185x 10, 10, 10
- DBS: 135x 10, 10, 10
- PGCU: 0x 7, 7, 6, 5
DB lateral Raises and Band Pull Aparts:
- DBLR: 30x 15, 15, 15
- BPA: Red Band x 15, 15, 15
Overhead DB Extensions and Seated DB Curls:
- OHDBE: 35x 14, 13, 13, 5
- SDBC: 35x 14, 13, 13, 5
Reverse Grip Cable Pushdowns and Band Face Pulls:
- RGCP: 115x 22, 21, 20, 12
- BFP: Green Band x 22, 21, 20, 12
11.24.2017
Friday 11.24.17
Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 535x 1, 455x 3, 2, 2
Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 255x 3, 2, 2
Core Superset (4x10):
- Reverse Hyper: 50x10, 70x10, 90x 10, 110x 10
- GHD Sit Ups: 10, 10, 10, 10
Donkey Calf Raises (3x15):
- 200x 15, 15, 15
Jump Rope:
- 5 rounds of :37 seconds with :30 rest
- Dynamic mobility for hips, hamstrings, and spine
Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 535x 1, 455x 3, 2, 2
Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 255x 3, 2, 2
Core Superset (4x10):
- Reverse Hyper: 50x10, 70x10, 90x 10, 110x 10
- GHD Sit Ups: 10, 10, 10, 10
Donkey Calf Raises (3x15):
- 200x 15, 15, 15
Jump Rope:
- 5 rounds of :37 seconds with :30 rest
11.23.2017
Thursday 11.23.17
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench Press (120%, then 3x10):
- 45x8, 95x7, 135x6, 185x5, 225x4, 275x3, 315x2, 354x1 (w/ Slingshot), 230x 10, 10, 10
- Face Pulls: Orange CS Band x 8, 7, 6, 5, 4, 3, 2, 1, 10, 10, 10
- KB Swings: 70x 10 after each set
Dips (3x15):
- 0 x 15, 15, 15
- Face Pulls: 15, 15, 15
- KB Swings: 70x 10 after each set
Push Ups (narrow grip, 3x15):
- 0 x 15, 15, 15
- Face Pulls: 15, 15, 15
- KB Swings: 70x 10 after each set
Triceps (3x20 each):
- Elbows Out DB Extensions: 40x 20, 20, 20
- Seated Reverse Grip Pulldowns: Red CS Band x 20, 20, 20
- Seated Face Pulls: Orange CS Band x 20, 20, 20
- KB Swings: 70x 10 after each set
Shoulders (3x25):
- DB lateral Raises: 20x 25, 25, 25
- Band Reverse Flyes: Yellow CS Band x 25, 25, 25
- KB Swings: 70x 10 after each set
*23 total sets of kb swings (230 reps)
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench Press (120%, then 3x10):
- 45x8, 95x7, 135x6, 185x5, 225x4, 275x3, 315x2, 354x1 (w/ Slingshot), 230x 10, 10, 10
- Face Pulls: Orange CS Band x 8, 7, 6, 5, 4, 3, 2, 1, 10, 10, 10
- KB Swings: 70x 10 after each set
Dips (3x15):
- 0 x 15, 15, 15
- Face Pulls: 15, 15, 15
- KB Swings: 70x 10 after each set
Push Ups (narrow grip, 3x15):
- 0 x 15, 15, 15
- Face Pulls: 15, 15, 15
- KB Swings: 70x 10 after each set
Triceps (3x20 each):
- Elbows Out DB Extensions: 40x 20, 20, 20
- Seated Reverse Grip Pulldowns: Red CS Band x 20, 20, 20
- Seated Face Pulls: Orange CS Band x 20, 20, 20
- KB Swings: 70x 10 after each set
Shoulders (3x25):
- DB lateral Raises: 20x 25, 25, 25
- Band Reverse Flyes: Yellow CS Band x 25, 25, 25
- KB Swings: 70x 10 after each set
*23 total sets of kb swings (230 reps)
11.21.2017
Tuesday 11.21.17
Warm Up:
- Dynamic mobility for spine and shoulders
Strength Training:
Barbell Rows (3x5):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 5, 4, 4
Supinated Grip Barbell Rows (3x10):
- 240x 10, 9, 9
Ring Rows (3x15 or 45 reps, rings 6" over box)):
- 0x 8, 7, 6, 5, 5, 5, 5, 4
Behind the Back Barbell Shrugs (3x15):
- 290x 15, 14, 14
Standing DB Curls (3x15):
- 40x 14, 114, 14, 3
EZ Bar Reverse Curls (3x25):
- 50x 22, 22, 22, 9
- Dynamic mobility for spine and shoulders
Strength Training:
Barbell Rows (3x5):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 5, 4, 4
Supinated Grip Barbell Rows (3x10):
- 240x 10, 9, 9
Ring Rows (3x15 or 45 reps, rings 6" over box)):
- 0x 8, 7, 6, 5, 5, 5, 5, 4
Behind the Back Barbell Shrugs (3x15):
- 290x 15, 14, 14
Standing DB Curls (3x15):
- 40x 14, 114, 14, 3
EZ Bar Reverse Curls (3x25):
- 50x 22, 22, 22, 9
11.20.2017
Monday 11.20.17
Warm Up:
- Dynamic Mobility for spine, hips, and hamstrings
Strength Training:
Sumo Deadlifts (1 @ 120%, then 3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 535x 1, 455x 3, 2, 2
Back Squats (1 @ 120%, then 3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 395x 1, 335x 3, 2, 2
Jump Rope:
- 5 rounds of :38 seconds and :30 rest
- Dynamic Mobility for spine, hips, and hamstrings
Strength Training:
Sumo Deadlifts (1 @ 120%, then 3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 535x 1, 455x 3, 2, 2
Back Squats (1 @ 120%, then 3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 395x 1, 335x 3, 2, 2
Jump Rope:
- 5 rounds of :38 seconds and :30 rest
11.19.2017
Sunday 11.19.17
Warm Up:
- Dynamic mobility and band drills for shoulder and spine
Strength Training:
Shoulder Press (3x5):
- 45x10, 95x8, 135x6, 155x4, 185x 2, 210x1, 175x 5, 5, 5
- Band Face Pulls between sets with Green Band (same sets and reps)
1-Arm DB Press (3x10):
- 70x 8, 8, 8, 6
- Band Face Pulls between sets with Green Band (same sets and reps)
Seated Behind the Neck Military Press (3x15):
- 115x 15, 15, 15
- Band Face Pulls between sets with Green Band (same sets and reps)
Triceps and Shoulders Superset #1 (3x15):
- Overhead DB Extensions: 35x 13, 13, 13, 6
- DB Lateral raises: 25x 13, 13, 13, 6
Triceps and Shoulders Superset #2 (3x25):
- Reverse Grip Cable Pushdowns: 110x 25, 25, 25
- Band Pull Aparts: Red Band x 25, 25, 25
- Dynamic mobility and band drills for shoulder and spine
Strength Training:
Shoulder Press (3x5):
- 45x10, 95x8, 135x6, 155x4, 185x 2, 210x1, 175x 5, 5, 5
- Band Face Pulls between sets with Green Band (same sets and reps)
1-Arm DB Press (3x10):
- 70x 8, 8, 8, 6
- Band Face Pulls between sets with Green Band (same sets and reps)
Seated Behind the Neck Military Press (3x15):
- 115x 15, 15, 15
- Band Face Pulls between sets with Green Band (same sets and reps)
Triceps and Shoulders Superset #1 (3x15):
- Overhead DB Extensions: 35x 13, 13, 13, 6
- DB Lateral raises: 25x 13, 13, 13, 6
Triceps and Shoulders Superset #2 (3x25):
- Reverse Grip Cable Pushdowns: 110x 25, 25, 25
- Band Pull Aparts: Red Band x 25, 25, 25
11.18.2017
Saturday 11.18.17
Warm Up:
- Dynamic mobility and band drills for shoulders
Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 70x 3, 105x 1, 60x 3, 3, 3, 3, 3 (2:00 rest)
Wide Grip Pulldowns (3x10 or 30 reps):
- 175x 10, 10, 10 (2:00 rest)
Hammer Strength Pulldowns (parallel grip, 3x15 or 45 reps each):
- 140x 12, 12, 12, 9 (2:00 rest)
Upper Back Circuit (3x15 or 45 reps each movement):
- DB High Pulls: 50x 12, 11, 10, 9, 3
- DB Hang Power Cleans: 50x 12, 11, 10, 9, 3
- DB Shrugs: 50x 12, 11, 10, 9, 3 (2:00 rest)
Seated DB Curls (3x15 or 45 reps):
- 40x 14, 14, 13, 4 (1:00 rest)
EZ Bar Reverse Curls (3x25 or 75 reps):
- 45x 25, 23, 19, 8 (:30 rest)
- Dynamic mobility and band drills for shoulders
Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 70x 3, 105x 1, 60x 3, 3, 3, 3, 3 (2:00 rest)
Wide Grip Pulldowns (3x10 or 30 reps):
- 175x 10, 10, 10 (2:00 rest)
Hammer Strength Pulldowns (parallel grip, 3x15 or 45 reps each):
- 140x 12, 12, 12, 9 (2:00 rest)
Upper Back Circuit (3x15 or 45 reps each movement):
- DB High Pulls: 50x 12, 11, 10, 9, 3
- DB Hang Power Cleans: 50x 12, 11, 10, 9, 3
- DB Shrugs: 50x 12, 11, 10, 9, 3 (2:00 rest)
Seated DB Curls (3x15 or 45 reps):
- 40x 14, 14, 13, 4 (1:00 rest)
EZ Bar Reverse Curls (3x25 or 75 reps):
- 45x 25, 23, 19, 8 (:30 rest)
11.17.2017
Friday 11.17.17
Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 530x 1, 455x 2, 2, 2
Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 306x 1, 255x 2, 2, 2
Jump Rope:
- 5 rounds of :37 seconds with :30 rest
- Dynamic mobility for hips, hamstrings, and spine
Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 530x 1, 455x 2, 2, 2
Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 306x 1, 255x 2, 2, 2
Jump Rope:
- 5 rounds of :37 seconds with :30 rest
Thursday 11.16.17
Warm Up:
- Dynamic mobility for shoulders
Strength Training:
Close Grip Bench Press (3x5):
- 60x10, 110x9, 150x 8, 200x7, 240x6, 290x 5, 5, 5
- Band Face Pulls: Green x 10, 9, 8, 7, 6, 5, 5, 5
Weighted Dips (3x10):
- 50x 9, 8, 7, 6
- Band Face Pulls: Green x 9, 8, 7, 6
Triceps Superset (3x15):
- Skull Crushers: 85x 13, 13, 13
- Elbows Out DB Extensions: 40x 13, 13, 13
- Band Face Pulls: Green x 13, 13, 13
Shoulder Superset (3x10 each):
- Iso-Lateral DB Lateral Raises: 25x 8, 7, 6, 5, 4
- DB Lateral Raises: 25x 8, 7, 6, 5, 4
Reverse Grip Skull Crushers (3x25, :30 rest):
- 55x 23, 23, 23
- Dynamic mobility for shoulders
Strength Training:
Close Grip Bench Press (3x5):
- 60x10, 110x9, 150x 8, 200x7, 240x6, 290x 5, 5, 5
- Band Face Pulls: Green x 10, 9, 8, 7, 6, 5, 5, 5
Weighted Dips (3x10):
- 50x 9, 8, 7, 6
- Band Face Pulls: Green x 9, 8, 7, 6
Triceps Superset (3x15):
- Skull Crushers: 85x 13, 13, 13
- Elbows Out DB Extensions: 40x 13, 13, 13
- Band Face Pulls: Green x 13, 13, 13
Shoulder Superset (3x10 each):
- Iso-Lateral DB Lateral Raises: 25x 8, 7, 6, 5, 4
- DB Lateral Raises: 25x 8, 7, 6, 5, 4
Reverse Grip Skull Crushers (3x25, :30 rest):
- 55x 23, 23, 23
11.15.2017
Wednesday 11.15.17
Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
Strength Training:
Barbell Reverse Lunges (3x6) superset with KB Swings:
- BRL: 50x 5, 100x 4, 140x 3, 190x 2, 230x 1, 190x 5, 5, 5
- KBS: 70x 12, 11, 11, 11, 11, 11
Front Rack Step Ups (20" box, 3x9) superset with KB Swings:
- FRSU: 80x 8, 8, 8
- KBS: 70x 11, 11, 11
DB Bulgarian Split Squats (3x12) superset with KB Swings:
- DBBSS: 40's x 11, 11, 11
- KBS: 70x 11, 11, 11
Jump Rope:
- 5 rounds of singles :36 on, :30 off (add 1 second each week)
- Dynamic mobility for hips, hamstrings, and spine
Strength Training:
Barbell Reverse Lunges (3x6) superset with KB Swings:
- BRL: 50x 5, 100x 4, 140x 3, 190x 2, 230x 1, 190x 5, 5, 5
- KBS: 70x 12, 11, 11, 11, 11, 11
Front Rack Step Ups (20" box, 3x9) superset with KB Swings:
- FRSU: 80x 8, 8, 8
- KBS: 70x 11, 11, 11
DB Bulgarian Split Squats (3x12) superset with KB Swings:
- DBBSS: 40's x 11, 11, 11
- KBS: 70x 11, 11, 11
Jump Rope:
- 5 rounds of singles :36 on, :30 off (add 1 second each week)
11.14.2017
Tuesday 11.14.17
Warm Up:
- Dynamic mobility for spine and shoulders
Strength Training:
Barbell Rows (3x5):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 4, 4, 4
Supinated Grip Barbell Rows (3x10):
- 235x 10, 10, 10
Landmine Rows (3x15):
- 150x 15, 15, 15
Upper Back Circuit (3x15):
- Hang Sumo DL High Pull: 95x 12, 10, 8
- Hang Muscle Snatch: 95x 12, 10, 8
- Overhead Barbell Shrugs: 95x 12, 10, 8
DB Curls with Fat Gripz (3x15):
- 40x 14, 13, 13, 5
EZ Bar Reverse Curls (3x25):
- 45x 25, 22, 18, 10
- Dynamic mobility for spine and shoulders
Strength Training:
Barbell Rows (3x5):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 4, 4, 4
Supinated Grip Barbell Rows (3x10):
- 235x 10, 10, 10
Landmine Rows (3x15):
- 150x 15, 15, 15
Upper Back Circuit (3x15):
- Hang Sumo DL High Pull: 95x 12, 10, 8
- Hang Muscle Snatch: 95x 12, 10, 8
- Overhead Barbell Shrugs: 95x 12, 10, 8
DB Curls with Fat Gripz (3x15):
- 40x 14, 13, 13, 5
EZ Bar Reverse Curls (3x25):
- 45x 25, 22, 18, 10
Monday 11.13.17
Warm Up:
- Dynamic Mobility for spine, hips, and hamstrings
Strength Training:
Sumo Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 530x 1, 455x 2, 2, 2
Shoulder Press (3x10):
- 45x 7, 65x 6, 95x 5, 115x 4, 135x 3, 155x 2, 185x 1, 140x 10, 10, 10 (between sets of deadlifts)
Back Squats (3x3):
- 45x 6, 135x 5, 225x 4, 315x 3, 365x 2, 390x 1, 335x 2, 2, 2
Push Ups:
- 9x10 (between sets of squats)
- Dynamic Mobility for spine, hips, and hamstrings
Strength Training:
Sumo Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 530x 1, 455x 2, 2, 2
Shoulder Press (3x10):
- 45x 7, 65x 6, 95x 5, 115x 4, 135x 3, 155x 2, 185x 1, 140x 10, 10, 10 (between sets of deadlifts)
Back Squats (3x3):
- 45x 6, 135x 5, 225x 4, 315x 3, 365x 2, 390x 1, 335x 2, 2, 2
Push Ups:
- 9x10 (between sets of squats)
Wednesday 11.08.17
Vacation Workout including:
- Smith Machine Bench Press
- DB Skull Crushers
- Elbows out DB Extensions
- DB Bench Press
- Lots of DB Romanian Deadlifts
- Smith Machine Bench Press
- DB Skull Crushers
- Elbows out DB Extensions
- DB Bench Press
- Lots of DB Romanian Deadlifts
Tuesday 11.07.17
Vacation Workout including:
- Pull Ups
- Chin Ups
- DB Curls
- Reverse Curls
- lots of lunges
- Pull Ups
- Chin Ups
- DB Curls
- Reverse Curls
- lots of lunges
Monday 11.06.17
Vacation workout including:
- DB Shoulder Press
- Lateral Raises
- DB Triceps Extensions
- Lots of Air Squats
- Reverse Grip Cable Pushdowns
- DB Shoulder Press
- Lateral Raises
- DB Triceps Extensions
- Lots of Air Squats
- Reverse Grip Cable Pushdowns
11.04.2017
Saturday 11.04.17
Warm Up:
- Dynamic mobility drills for the shoulders
Strength Training:
Seated Press with Chin Ups:
- Press: 45x 10, 95x 9, 115x 8, 135x 7, 155x6, 175x4, 185x1, 135x 10, 10, 10
- Chin Ups: 10, 9, 8, 7, 6, 5, 5, 5, 5, 5, 5
Seated Behind the Neck Press with Chin Ups:
- Press: 115x 10, 10, 10
- Chin Ups: 5, 5, 5, 5, 5, 5 (100 total chin ups for the day)
Seated Arnold Press with Lateral Raises:
- Arnold Press: 60x 10, 10, 10
- Lateral Raise: 30x 10, 10, 10
Arm Finisher:
- Overhead DB Extensions: 35x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Seated DB Curls: 35x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Dynamic mobility drills for the shoulders
Strength Training:
Seated Press with Chin Ups:
- Press: 45x 10, 95x 9, 115x 8, 135x 7, 155x6, 175x4, 185x1, 135x 10, 10, 10
- Chin Ups: 10, 9, 8, 7, 6, 5, 5, 5, 5, 5, 5
Seated Behind the Neck Press with Chin Ups:
- Press: 115x 10, 10, 10
- Chin Ups: 5, 5, 5, 5, 5, 5 (100 total chin ups for the day)
Seated Arnold Press with Lateral Raises:
- Arnold Press: 60x 10, 10, 10
- Lateral Raise: 30x 10, 10, 10
Arm Finisher:
- Overhead DB Extensions: 35x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Seated DB Curls: 35x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
11.03.2017
Friday 11.03.17
Warm Up:
- Barbell Evil Wheels: 95x 11, 10, 10
- Banded Romanian Deadlifts: 95+Green x 11, 10, 10
- Vacuum Twists: 22, 20, 20
Strength Training:
Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 310x 1, 250x 3, 3, 3
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 525x 1, 450x 3, 3, 3
Standing Calf Raises (3x15):
- 80x 15, 15, 15
- Barbell Evil Wheels: 95x 11, 10, 10
- Banded Romanian Deadlifts: 95+Green x 11, 10, 10
- Vacuum Twists: 22, 20, 20
Strength Training:
Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 310x 1, 250x 3, 3, 3
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 525x 1, 450x 3, 3, 3
Standing Calf Raises (3x15):
- 80x 15, 15, 15
11.02.2017
Thursday 11.02.17
Warm Up:
- Dynamic mobility for shoulders
Strength Training:
Close Grip Bench Press (3x5):
- 45x11, 95x19, 135x 9, 185x8, 225x7, 275x6, 290x 5, 5, 4
- Band Pull Aparts between sets
Weighted Dips (3x10):
- 45x 10, 10,10
- Band Pull Aparts between sets
Triceps Superset (3x15):
- Skull Crushers: 80x 15, 15, 15
- Elbows Out DB Extensions: 35x 15, 15, 15
- Band Pull Aparts between sets
Shoulder Superset (rest equal to hold time):
- DB Lateral Raises: 30x 16, 16, 15
- Barbell Overhead Hold: 60x :48, :48, :45
Reverse Grip Skull Crushers (3x25, :30 rest):
- 55x 22, 22, 22
- Dynamic mobility for shoulders
Strength Training:
Close Grip Bench Press (3x5):
- 45x11, 95x19, 135x 9, 185x8, 225x7, 275x6, 290x 5, 5, 4
- Band Pull Aparts between sets
Weighted Dips (3x10):
- 45x 10, 10,10
- Band Pull Aparts between sets
Triceps Superset (3x15):
- Skull Crushers: 80x 15, 15, 15
- Elbows Out DB Extensions: 35x 15, 15, 15
- Band Pull Aparts between sets
Shoulder Superset (rest equal to hold time):
- DB Lateral Raises: 30x 16, 16, 15
- Barbell Overhead Hold: 60x :48, :48, :45
Reverse Grip Skull Crushers (3x25, :30 rest):
- 55x 22, 22, 22
11.01.2017
Wednesday 11.01.17
Core Warm Up:
- Hollow Rocks: :30, :30, :30
- Supermans: :30, :30, :30
- Vacuum Trunk Twists: :30, :30, :30 (add 1 second each week)
Strength Training:
Barbell Reverse Lunges (3x6) superset with KB Swings:
- BRL: 45x 9, 95x 8, 135x 7, 185x 6, 6, 6
- KBS: 70x 11, 11, 11, 11, 11, 11
Front Rack Step Ups (20" box, 3x9) superset with KB Swings:
- FRSU: 75x 9, 9, 9
- KBS: 70x 11, 11, 11
DB Bulgarian Split Squats (3x12) superset with KB Swings:
- DBBSS: 35's x 12, 12, 12
- KBS: 70x 11, 11, 11
Jump Rope:
- 5 rounds of singles :35 on, :30 off (add 1 second each week)
- Hollow Rocks: :30, :30, :30
- Supermans: :30, :30, :30
- Vacuum Trunk Twists: :30, :30, :30 (add 1 second each week)
Strength Training:
Barbell Reverse Lunges (3x6) superset with KB Swings:
- BRL: 45x 9, 95x 8, 135x 7, 185x 6, 6, 6
- KBS: 70x 11, 11, 11, 11, 11, 11
Front Rack Step Ups (20" box, 3x9) superset with KB Swings:
- FRSU: 75x 9, 9, 9
- KBS: 70x 11, 11, 11
DB Bulgarian Split Squats (3x12) superset with KB Swings:
- DBBSS: 35's x 12, 12, 12
- KBS: 70x 11, 11, 11
Jump Rope:
- 5 rounds of singles :35 on, :30 off (add 1 second each week)
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