Friday 11.30.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8) with No Money's (50 reps) and Band Pull Aparts (100 reps):
- Dips:  0x13, 10x12, 15x11, 20x10, 25x9, 30x 5x8
- No Money's: Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x20

Seated Military Press (4x10) with Ring Face Pulls (50 reps):
- Press:  120x 4x10
- Face Pulls:  0 x 13, 13, 12, 12

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (35's x 10, 10, 10, then 15's to finish each set)

Overhead EZ Bar Extensions:
- 55x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 35's x 3x 1:00 with 1:00 rest

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest (kneeling)

Thursday 11.29.18

Warm Up:
- Dynamic mobility for hips, hamstrings, lats, and shoulders

Strength Training:
Trap Bar Deadlifts (5x5), Barbell Serratus Crunches (5x10), and Lying Leg/ Hip Raises (5x10):
- Deadlifts:  150x 9, 240x 7, 330x 5, 420x 3, 510x 1, 400x 5x5
- Crunches:  95x 5x10
- Leg Lifts:  0x 5x10

Single Leg DB Deadlifts (4x10), Goblet Squats (4x10), and Band Pull Aparts (4x25):
- Deadlifts:  55x 4x10,
- Goblet Squats:  65x 4x10
- Band Pull Aparts:  Red Band x 4x25

Standing Calf Raises:
- 0x 3x 1:05 with 0:55 rest

Wednesday 11.28.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows (5x8) with Band Dislocates (50 reps) and No-Money's (50 reps):
- Rows:  55x13, 80x12, 105x11, 130x10, 155x9, 180x 5x8
- Dislocates:  Red Band x 5x10
- No Money's: Red Band x 5x10

Pull Ups (4 sets) with  Band Pull Aparts (100 reps):
- Pull Ups:  6, 5, 5, 5
- Pull Aparts:  Red Band x 4x25

Behind the Back Barbell Shrugs (3x12) and Ring Face Pulls (3x12):
- Shrugs:  325x 3x12
- Face Pulls:  0 x 13x12

DB Curls:
- 25x 3x 1:00 sets with 1:00 rest (with Fat Gripz)

Reverse EZ Bar Curls:
- 45x 3x 1:00

Tuesday 11.27.18

Warm Up:
- Crossover Symmetry Activation (skipped due to crowded gym)

Strength Training:
Close Grip Bench Press (5x8), Band Dislocates (50 reps), and No Money's (50 reps):
- Bench:  50x12, 100x11, 140x10, 190x9, 2230x 1x8, 225x 4x8
- Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10

Seated Military Presses (4x10) and Band Pull Aparts (100 reps):
- Presses:  120x 3x10, 115x 1x10
- BPA's:  Red Band x 4x25

Lateral Raises:
- 3x 1:00 with 1:00 rest (10, 10, 10 with the 35's, then 15's to finish the minute)

Overhead Elbows Out DB Extensions:
- 30's x 3x10

EZ Bar Skull Crushers:
- 55 x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- Blue CS Cords x 3x 1:00 with 1:00

Monday 11.26.18

Warm Up:
- Dynamic mobility drills for t-spine, hips, and hamstrings

Strength Training:
Front Squats, Back Squats, and Hanging Leg Raises:
- Front/ Back Squat Warm Ups:  95x 4/4, 135x 3/3, 185x 2/2, 225x 1/1 (slow reps, paused)
- Back Squat Work Sets:  275x 5, 5, 5
- Front Squat Work Sets:  205x 5, 5, 5
- Hanging Leg Raises:  10x5

Barbell Reverse Lunges, DB Romanian Deadlift Shrugs, and Band Pull Aparts:
- Lunges:  135x10, 115x10, 95x 3x10 (all sets at 110 next week)
- DBRDLS:  80x 4x10, 75x 1x10
- Band Pull Aparts:  Red band x 5x20

Donkey Calf Raises:
- 90x 3x 1:00 with 1:00 rest

Sunday 11.25.18

Warm Up:
- Band Shoulder Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10

Strength Training:
Single Arm DB High Pulls, Single Arm DB Press, and Band Pull Aparts:
- DB High Pulls:  30x10, 40x10, 50x 2x10, 45x 1x10
- DB Press:  30x10, 40x10, 50x 2x10, 45x 1x10
- Band Pull Aparts:  Red Band x 5x20

Rear Delt Raises and Lateral Raises (50 reps each):
- Rear Raises: 25x 2x10, 20x 3x10
- Lateral Raises:  25x 2x10, 20x 3x10

Spider Curls and Overhead DB Tricep Extensions (50 reps):
- Spider Curls:  30's x 2x10, 27.5's x 3x10 (with Fat Gripz)
- Extensions:  35's x 2x10, 32.5's x 3x10

Cable Face Pulls and Push Ups (100 reps each):
- Face Pulls:  125x 1x10, 120x 9x10
- Push Ups:  10x10

Saturday 11.24.18

Warm Up:
- No specific warm up

Strength Training:
Seated Machine Rows (supinated grip, 5x8), Band Dislocates, and No Money's (50 reps each):
- Rows:  50x13, 90x12, 140x11, 180x10, 230x9, 270x 5x8
- Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10

Lat Pull Downs (4x10) and Banded Face Pulls (50 reps):
- Pull Downss:  175x 4x10
- Face Pulls:  Green Band x 13, 13, 12, 12

Hammer Strength Shrugs (3x12) and Band Pull Aparts (100 reps):
- DB Shrugs:  140x 3x12
- Pull Aparts:  Red Band x 34, 33, 33

Wide Grip Barbell Front Raises:
- 45x 3x1:00

Seated DB Hammer Curls with Fat Gripz:
- 22.5's x 3x 1:00

Standing Barbell Curls:
- 55x 2x1:00, 50x 1x1:00

Friday 11.23.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8) with Band Dislocates (50 reps) and "No Money" External Rotations (50 reps):
- Dips:  0x13, 10x12, 15x11, 20x10, 25x9, 30x 4x8, 25x 1x8
- Dislocates:  Red Band x 5x10
- No Money's: Red Band x 5x10

Seated Military Press (4x10) with Band Pull Aparts (100 reps):
- Press:  120x 2x10, 115x 2x10
- Pull Aparts:  Red Band x 4x25

Bradford Presses:
- 45x 1:00 with 1:00 rest

Overhead EZ Bar Extensions:
- 55x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 35's x 3x 1:00 with 1:00 rest

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest (kneeling)

Thursday 11.22.18

Warm Up:
- Dynamic mobility for hips and hamstrings

Strength Training:
Trap Bar Deadlifts (10x10) and Barbell Serratus Crunches (10x10):
- Deadlifts:  60x10, 110x10, 160x10, 210x10, 260x10, 310x10, 360x10, 410x5, 360x10, 310x10
- Crunches:  45x10, 55x10, 65x10, 75x10, 85x10, 95x10, 105x10, 115x10, 10, 10

Single Leg DB Deadlifts (5x10), Goblet Squats (5x10), and Band Pull Aparts (5x20):
- Deadlifts:  55x 4x10, 50x 1x10
- Goblet Squats:  65x 4x10, 60x 1x10
- Band Pull Aparts:  Red Band x 5x20

Standing Calf Raises:
- 0x 3x 1:05 with 0:55 rest

Wednesday 11.21.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows (5x8) with Band Dislocates (50 reps) and No-Money's (50 reps):
- Rows:  55x13, 80x12, 105x11, 130x10, 155x9, 180x 4x8, 175x8
- Dislocates:  Red Band x 5x10
- No Money's: Red Band x 5x10

Pull Ups (4 sets) with Band Face Pulls (50 reps) and Band Pull Aparts (100 reps each):
- Pull Ups:  5, 5, 5, 5
- Face Pulls:  Green Band x 13, 13, 12, 12
- Pull Aparts:  Red Band x 4x25

Behind the Back Barbell Shrugs (3x12) and Band High Pulls (50 reps):
- Shrugs:  325x 12, 12, 11
- High Pulls:  Green Band x 17, 17, 16

DB Curls:
- 25x 3x 1:00 sets with 1:00 rest (first two sets with Fat Gripz)

Reverse EZ Bar Curls:
- 45x 2x 1:00, 40x 1x1:00

Tuesday 11.20.18

Warm Up:
- Crossover Symmetry Activation (skipped due to crowded gym)

Strength Training:
Close Grip Bench Press (5x8), No Money's (50 reps), and Band Pull Aparts (100 reps):
- Bench:  50x12, 100x11, 140x10, 190x9, 2230x 1x8, 225x 4x8
- No Money's:  Red Band x 13, 13, 12, 12
- Pull Aparts:  Red Band x 5x20

Shoulder Presses (4x10) and Band Face Pulls (50 reps):
- Presses:  120x 1x10, 115x 3x10
- Face Pulls:  13, 13, 12, 12

Lateral Raises:
- 3x 1:00 with 1:00 rest (15, 15, 15 with the 30's, then 15's to finish the minute)

Overhead Elbows Out DB Extensions:
- 30's x 2x10, 25's x 1x10

EZ Bar Skull Crushers:
- 55 x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- Blue CS Cords x 3x 1:00 with 1:00 (did these with cables for 3x12 instead because some dude was talking too mcc to me and timing the set didn't work).

Monday 11.19.18

Warm Up:
- Dynamic mobility for hips, hamstring and T-spine

Strength Training:
GHD Sit Ups, 45 Degree Hip Extensions, and Band Pull Aparts:
- Sit Ups:  15x 3x10, 10x 2x10
- Hip Extensions:  15x 3x10, 10x 2x10
- BPA's:  5x20

Standing Leg Curls, Walking Lunges, and "No Money" External Rotations:
- Leg Curls:  45x 3x10, 40x 2x10
- Lunges:  30x 5x10 each leg
- No Money's:  Red Band x 5x10

Front Squats, Back Squats, and Hamstring Roll-Ins:
- Front Squats:  45x5, 95x4, 135x3, 185x2, 225x1 (3-second negative and a pause)
- Back Squats:  45x5, 95x4, 135x3. 185x2, 225x1 (3-second negative and a pause)
- Hamstring Roll-Ins:  6, 5, 5, 5, 5

Front Squats (3x6):
- 190x 3x6

Back Squats (3x6):
- 230x 3x6

Hip Circle Glute Circuit:
- Side Steps:  3x10 each leg
- Kick Backs:  3x10 each leg
- Hip Abduction to Glute Bridge:  3x10

Donkey Calf Raises:
- 80x 1:00 with 1:00 rest (85 next week)

Sunday 11.18.18

Warm Up:
- Band Shoulder Dislocates:  Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x20

Strength Training:
Single Arm DB High Pulls, Single Arm DB Press, and No Money's (50 reps each):
- DB High Pulls:  30x10, 40x10, 50x 10, 45x 2x10
- DB Press:  30x10, 40x10, 50x 10, 45x 2x10

Rear Delt Raises and Lateral Raises (50 reps each):
- Rear Raises: 25x 10, 20x 4x10
- Lateral Raises:  25x10, 20x 4x10

Spider Curls and Overhead DB Tricep Extensions (50 reps):
- Spider Curls:  30's x 10, 25's x 4x10 (with Fat Gripz)
- Extensions:  35's x 10, 32.5's x 4x10

Cable Face Pulls and Push Ups (100 reps each):
- Face Pulls:  120x 10x10
- Push Ups:  10x10

Saturday 11.17.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip), Band Dislocates, and No Money's (50 reps each):
- Rows:  35x13, 55x12, 80x11, 100x10, 125x9, 145x 3x8, 140x 2x8
- Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10

Pull Ups, Banded Face Pulls (50 reps), and Band Pull Aparts (100 reps):
- Pull Ups:  6, 5, 5, 5
- Face Pulls:  Green Band x 13, 13, 12, 12
- Pull Aparts:  Red Band x 4x25

DB Shrugs, Smith Machine Overhead Shrugs, and Overhead Front Raises (3x12 each):
- DB Shrugs:  140x 3x12
- OH Shrugs:  185x 3x12
- Front Raises:  45x 3x12

Incline DB Hammer Curls with Fat Gripz:
- 22.5's x 3x 1:00

Standing Barbell Curls with Fat Gripz:
- 55x 1:00, 50x 2x1:00

Friday 11.16.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8), "No Money" External Rotations (50 reps) and  Band Pull Aparts (100 reps):
- Dips:  0x13, 10x12, 15x11, 20x10, 25x9, 30x 3x8, 25x 2x8
- No Money's:  Red Band x 5x10
- Pull Aparts: Red Band x 5x20

Overhead Press (4x10) with Band Face Pulls (50 reps):
- Press:  115x 10, 10, 10, 10
- Face Pulls:  Green Band x 13, 13, 12, 12

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30x 15, 15, 14, then 15's for the rest of each minute)

Overhead EZ Bar Extensions:
- 55x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest (kneeling)

Thursday 11.15.18

Warm Up:
- Dynamic mobility drills for hips, hamstrings, and t-spine

Strength Training:
Strict Knees to Elbows, Single Leg DB Romanian Deadlifts, and Band Pull Aparts:
- KTE's:  6, 5, 5, 5, 5
- 1-Leg DB RDL's:  55x 3x10, 50x 2x10
- BPA's: Red Band x 5x20

DB Romanian Deadlift Shrugs, Bulgarian Split Squats, and "No Money" External Rotations:
- DBRDLS:  80's x 3x10, 75's x 2x10
- Split Squats:  25x 1x10, 25x 4x10
- No Money's:  Red Band x 5x10

Trap Bar Deadlifts and Goblet Squats:
- Deadlifts:  160x8, 250x7, 340x 1x6, 335x 2x6
- Goblet Squats:  65x, 8, 75x7, 85x 1x6, 80x 2x6

Hip Circle Glute Circuit:
- Lateral Steps:  3x10 each leg
- Kick Backs:  3x10 each leg
- Hip Abduction with Glute Bridges:  3x10

Standing Calf Raises:
- 0x 3x 1:05 with 0:55 rest

Wednesday 11.14.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows (5x8) with Band Dislocates (50 reps) and Pull Aparts (100 reps):
- Rows:  55x13, 80x12, 105x11, 130x10, 155x9, 180x 8, 8, 8, 7, 7
- Dislocates:  Red Band x 5x10
- Pull Aparts: Red Band x 5x20

Pull Ups (4 sets) with "No Money" External Rotations and Band Face Pulls (50 reps each):
- Pull Ups:  5, 5, 5, 5
- Face Pulls:  Green Band x 13, 13, 12, 12
- No Money's:  Red Band x 13, 13, 12, 12

Behind the Back Barbell Shrugs (3x12) and Band High Pulls (50 reps):
- Shrugs:  325x 12, 11, 11
- High Pulls:  Green Band x 17, 17, 16

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest (first set with Fat Gripz)

Reverse EZ Bar Curls:
- 45x 1 set, 40x 2x 1:00 sets with 1:00 rest

Tuesday 11.13.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (5x8), No Money's (50 reps), and Band Pull Aparts (100 reps):
- Bench:  45x12, 95x11, 135x10, 185x9, 225x 8, 8, 8, 8, 8
- No Money's:  Red Band x 13, 13, 12, 12
- Pull Aparts:  Red Band x 5x20

Shoulder Presses (4x10) and Band Face Pulls (50 reps):
- Presses:  115x 10, 10, 10, 10
- Face Pulls:  13, 13, 12, 12

Lateral Raises:
- 3x 1:00 with 1:00 rest (15, 15, 14 with the 30's, then 15's to finish the minute)

Overhead Elbows Out DB Extensions:
- 30's x 1x10, 25's x 2x10

EZ Bar Skull Crushers:
- 55 x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- Blue CS Cords x 3x 1:00 with 1:00

Monday 11.12.18

Warm Up:
- Dynamic mobility for hips, hamstring and T-spine

Strength Training:
GHD Sit Ups, 45 Degree Hip Extensions, and Band Pull Aparts:
- Sit Ups:  15x 2x10, 10x 3x10
- Hip Extensions:  15x 2x10, 10x 3x10
- BPA's:  5x20

Standing Leg Curls, Walking Lunges, and "No Money" External Rotations:
- Leg Curls:  45x 2x10, 40x 3x10
- Lunges:  25x 5x10 each leg
- No Money's:  Red Band x 5x10

Front Squats, Back Squats, and KB Swings:
- Front Squats:  45x5, 95x4, 135x3, 185x2, 225x1 (3-second negative and a pause)
- Back Squats:  45x5, 95x4, 135x3. 185x2, 225x1 (3-second negative and a pause)
- KB Swings:  97x 5x10

Front Squats (3x6):
- 190x 2x6, 185x6

Back Squats (3x6):
- 230x 26, 225x 6

Hip Circle Glute Circuit:
- Side Steps:  3x10 each leg
- Kick Backs:  3x10 each leg
- Hip Abduction to Glute Bridge:  3x10

Donkey Calf Raises:
- 80x 1:00 with 1:00 rest

Sunday 11.11.18

Warm Up:
- Band Shoulder Dislocates:  Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x20

Strength Training:
Single Arm DB High Pulls and Single Arm DB Press (50 reps each):
- DB High Pulls:  35x10, 40x10, 45x 3x10 (do one set at 50 next week)
- DB Press:  35x10, 40x10, 45x 3x10 (do one set at 50 next week)

Rear Delt Raises and Lateral Raises (50 reps each):
- Rear Raises: 20x 5x10 (one set at 25 next week)
- Lateral Raises:  20x 5x10 (one set at 25 next week)

Spider Curls and Overhead DB Tricep Extensions (50 reps):
- Spider Curls:  25's x 5x10 (do one set with the 30's next week)
- Extensions:  30's x 5x10 (do one set with the 35's next week)

Chin Ups (50 reps) and Push Ups (100 reps):
- Biggest set:  7 and 14
- Smallest set:  2 and 4
Time:  about 19:00

Saturday 11.10.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip), Band Dislocates, and No Money's (50 reps each):
- Rows:  35x13, 55x12, 80x11, 100x10, 125x9, 145x 8, 8, 7, 7, 7
- Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10

Pull Ups, Banded Face Pulls (50 reps), and Band Pull Aparts (100 reps):
- Pull Ups:  5, 5, 5, 5
- Face Pulls:  Green Band x 13, 13, 12, 12
- Pull Aparts:  Red Band x 4x25

Behind the Back Barbell Shrugs (3x12) with Band High Pulls (50 reps):
- Shrugs:  325x 11, 11, 11
- High Pulls:  Green Band x 17, 17, 16

Incline DB Hammer Curls:
- 27.5's x 1:00, 25's x 2x1:00

Standing Barbell Curls:
- 55x 1:00, 50x 2x1:00

Friday 11.09.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8), "No Money" External Rotations (50 reps) and  Band Pull Aparts (100 reps):
- Dips:  0x13, 10x12, 15x11, 20x10, 25x9, 30x 8, 8, 7, 7, 7
- No Money's:  Red Band x 5x10
- Pull Aparts: Red Band x 5x20

Overhead Press (4x10) with Band Face Pulls (50 reps):
- Press:  115x 10, 10, 10, 9
- Face Pulls:  Green Band x 13, 13, 12, 12

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30x 15, 14, 14, then 15's for the rest of each minute)

Overhead EZ Bar Extensions:
- 55x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest (first set at 35 next week)

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest (kneeling)

Thursday 11.08.18

Warm Up:
- Dynamic mobility drills for hips, hamstrings, and t-spine

Strength Training:
Strict Knees to Elbows, Single Leg DB Romanian Deadlifts, and Band Pull Aparts:
- KTE's:  5, 5, 5, 5, 5
- 1-Leg DB RDL's:  55x 2x10, 50x 3x10
- BPA's: Red Band x 5x20

DB Romanian Deadlift Shrugs, Bulgarian Split Squats, and "No Money" External Rotations:
- DBRDLS:  80's x 2x10, 75's x 3x10
- Split Squats:  20x 5x10
- No Money's:  Red Band x 5x10

Trap Bar Deadlifts, Goblet Squats, and Hip Circle Glute Circuit:
- Deadlifts:  65x 9, 155x8, 245x7, 335x 3x6
- Goblet Squats:  65x9, 70x8, 75x7, 80x 3x6

Hip Circle Glute Circuit:
- Lateral Steps:  3x10 each leg
- Kick Backs:  3x10 each leg
- Hip Abduction with Glute Bridges:  3x10

Standing Calf Raises:
- 0x 3x 1:00 with 1:00 rest

Wednesday 11.07.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows (5x8) with Band Dislocates (50 reps) and Pull Aparts (100 reps):
- Rows:  55x13, 80x12, 105x11, 130x10, 155x9, 180x 8, 8, 7, 7, 7
- Dislocates:  Red Band x 5x10
- Pull Aparts: Red Band x 5x20

Pull Ups (4 sets) with "No Money" External Rotations and Band Face Pulls (50 reps each):
- Pull Ups:  5, 5, 5, 4
- Face Pulls:  Green Band x 13, 13, 12, 12
- No Money's:  Red Band x 13, 13, 12, 12

Behind the Back Barbell Shrugs (3x12) and Band High Pulls (50 reps):
- Shrugs:  325x 11, 11, 11
- High Pulls:  Green Band x 17, 17, 16

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest (first set with the 30's next week)

Reverse EZ Bar Curls:
- 40x 3x 1:00 sets with 1:00 rest (first set at 45 next week)

Tuesday 11.06.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (5x8), No Money's (50 reps), and Band Pull Aparts (100 reps):
- Bench:  45x12, 95x11, 135x10, 185x9, 225x 8, 8, 8, 8, 7
- No Money's:  Red Band x 13, 13, 12, 12
- Pull Aparts:  Red Band x 5x20

Shoulder Presses (4x10) and Band Face Pulls (50 reps):
- Presses:  115x 10, 10, 10, 9
- Face Pulls:  13, 13, 12, 12

Lateral Raises:
- 3x 1:00 with 1:00 rest (15, 14, 14 with the 30's, then 15's to finish the minute)

Overhead Elbows Out DB Extensions:
- 25's x 3x 1:00 with 1:00 rest (30's next week)

EZ Bar Skull Crushers:
- 55 x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- Blue CS Cords x 3x 1:00 with 1:00

Monday 11.05.18

Warm Up:
- Dynamic mobility for hips, hamstring and T-spine

Strength Training:
GHD Sit Ups, 45 Degree Hip Extensions, and Band Pull Aparts:
- Sit Ups:  15x 1x10, 10x 4x10
- Hip Extensions:  15x 1x10, 10x 4x10
- BPA's:  5x20

Standing Leg Curls, Walking Lunges, and "No Money" External Rotations:
- Leg Curls:  45x 1x10, 40x 4x10
- Lunges:  20x 5x10 each leg
- No Money's:  Red Band x 5x10

Front Squats, Back Squats, and Medicine Ball Hamstring Roll-Ins:
- Front Squats:  45x5, 95x4, 135x3, 185x2, 225x1 (3-second negative and a pause)
- Back Squats:  45x5, 95x4, 135x3. 185x2, 225x1 (3-second negative and a pause)
- Hamstring Roll-Ins:  5x5 (3-second negatives)

Front Squats (3x6):
- 90x6, 185x 6, 6

Back Squats (3x6):
- 230x6, 225x 6, 6

Hip Circle Glute Circuit:
- Side Steps:  3x10 each leg
- Kick Backs:  3x10 each leg
- Hip Abduction to Glute Bridge:  3x10

Donkey Calf Raises:
- 75x 1:00 with 1:00 rest

Sunday 11.04.18

Warm Up:
- Band Shoulder Warm Up

Strength Training:
Shoulder Shocker:
- Overhead Front Plate Raises:  45x 5x10
- Overhead DB Lateral Raises: 20x10, 17.5x 4x10
- DB Cuban Presses:  20x10, 17.5x 4x10
- Band Pull Aparts:  Red Band x 5x20

Push/ Pull Tri-Set:
- Fat Man Pull Ups (50 reps):  10, 10, 10, 10, 5, 5
- Face Pulls (50 reps): Red Band x 10, 10, 10, 10, 5, 5
- Push Ups (100 reps):  20, 20, 20, 20, 10, 10

Arms Superset (100 reps each):
- DB Spider Curls:  25's x 7x10, 20's x 3x10
- Overhead DB Extensions: 30's x 7x10, 25's x 3x10

Saturday 11.03.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip), Band Dislocates, and Band Pull Aparts (100 reps each):
- Rows:  35x13, 55x12, 80x11, 100x10, 125x9, 145x 8, 7, 7, 7, 7
- Dislocates:  Red Band x 10x10
- Band Pull Aparts:  Red Band x 10x10

Pull Ups, No Money's, and Banded Face Pulls (50 reps):
- Pull Ups:  5, 5, 5, 4
- No Money's:  Red Band x 13, 13, 12, 12
- Face Pulls:  Green Band x 13, 13, 12, 12

Behind the Back Barbell Shrugs (3x12) with Band High Pulls (50 reps):
- Shrugs:  320x 12, 12, 12
- High Pulls:  Green Band x 17, 17, 16

Incline DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest

Standing Barbell Curls:
- 50x 3x 1:00 with 1:00 rest

Friday 11.02.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8), "No Money" External Rotations (50 reps) and  Band Pull Aparts (100 reps):
- Dips:  0x13, 10x12, 15x11, 20x10, 25x9, 30x 8, 7, 7, 7, 7
- No Money's:  Red Band x 5x10
- Pull Aparts: Red Band x 5x20

Overhead Press (4x10) with Band Face Pulls (50 reps):
- Press:  115x 10, 9, 9, 9
- Face Pulls:  Green Band x 13, 13, 12, 12

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30x 14, 14, 14, then 6-way raises with 10's for the rest of each minute)

Overhead EZ Bar Extensions:
- 55x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest (kneeling)

Thursday 11.01.18

Warm Up:
- Dynamic mobility drills for hips, hamstrings, and t-spine

Strength Training:
Strict Knees to Elbows, Single Leg DB Romanian Deadlifts, and Band Pull Aparts:
- Leg Raises:  5, 5, 5, 5, 4
- 1-Leg DB RDL's:  55x 1x10, 50x 4x10
- BPA's: Red Band x 5x20

DB Romanian Deadlift Shrugs, Walking Lunges, and "No Money" External Rotations:
- DBRDLS:  80's x 1x10, 75's x 4x10
- Lunges:  15x 5x10 each leg
- No Money's:  Red Band x 5x10

Trap Bar Deadlifts, Sissy Squats, and Hip Circle Glute Circuit:
- Deadlifts:  60x 9, 150x8, 240x7, 330x 6x6
- Sissy Squats:  0x 7x6
- Hip Circle Circuit:  3x10

Standing Calf Raises:
- 0x 3x 1:00 with 1:00 rest