Tuesday 3.31.20

Warm Up:
- None

Strength Training:
Chin Ups and Rowing:
- Chin Ups: 3, 3, 3
- Rowing: 3x 250m

DB High Pulls and Rowing:
- DB High Pulls: 55x 2x11, 1x10
- Rowing: 3x 250m

Barbell Rows and Rowing:
- Rows: 156x 5x10
- Rowing: 5x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 2x11, 1x10
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 2x11, 1x10
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 2x11, 1x10
- Rowing: 3x 250m

Biceps Finisher:
Lean Away DB Curls: 40x 2x11, 1x10 each arm

Forearm/ Grip Training:
- Wrist Roller: 40x 5:00

Rowing Total: 5000m (440,000m of 1,000,000m complete)

Monday 3.30.20

Warm Up:
- None

Strength Training:
Landmine Squats with Rowing:
- Squats: 110x 5x10
- Rowing: 5x 250m

Single Leg RDL's with Rowing:
- Right Leg RDL's: 55x 5x10
- Rowing: 5x 250m
- Left Leg RDL's: 55x 5x10
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 30x 1x14, 4x13
- Rowing: 5x 250m

Forearm/ Grip Training:
- Fat Gripz Extreme DB Holds: 50's x 5x :40 holds with :40 rest

Rowing Total: 5000m (435,000m of 1,000,000m complete)

Sunday 3.29.20

Rest day.

Saturday 3.28.20

Warm Up:
- None

Strength Training:
Dips with Rowing:
- Dips: 0x 2x7, 18x6
- Rowing: 20x 250m

Reverse Grip Cable Pushdowns:
- Blue CS Cord x 100 reps (not unbroken)

Forearm/ Grip Training:
- Forearm Levers: 5 lbs x 3x1:00 each arm

Rowing Total: 5000m (430,000m of 1,000,000m complete)

Friday 3.27.20

Warm Up:
- None

Strength Training:
Pull Ups and Rowing:
-Pull Ups: 3, 3, 2
- Rowing: 5x 250m

DB High Pulls and Rowing:
- DB High Pulls: 55x 1x11, 2x10
- Rowing: 3x 250m

Supinated Grip Barbell Rows and Rowing:
- Rows: 155x 5x10
- Rowing: 5x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 1x11, 2x10
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 1x11, 2x10
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 1x11, 2x10
- Rowing: 3x 250m

Lean Away Hammer Curls (3x 10-12):
- 40x x 1x11, 2x10 each arm

Forearm/ Grip Training:
- Wrist Roller: 40x 5:00

Rowing Total: 5000m (425,000m of 1,000,000m complete)

Thursday 3.26.20

Warm Up:
- None

Strength Training:
Romanian Deadlifts with Rowing:
- RDL's: 150x 5x10
- Rowing: 5x 250m

Bulgarian Split Squats with Rowing:
- Left Leg BSS's: 45x 2x10, 40x 3x10
- Rowing: 5x 250m
- Right Leg BSS's: 45x 2x10, 40x 3x10
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 30x 5x13
- Rowing: 5x 250m

Forearm/ Grip Training:
- Extreme Fat Gripz DB Holds: 50's x 5x :39 holds with :39 rest

Rowing Total: 5000m (420,000m of 1,000,000m complete)

Wednesday 3.25.20

Warm Up:
- Rowing: 5x 250m
- Close Grip Bench Press: 45x 10, 95x 9, 135x 8, 185x 7

Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 215x 5x6
- Rowing: 5x 250m

Seated DB Press with Rowing:
- DB Press: 45's x 5x10
- Rowing: 5x 250m

DB Lateral Raises (5x 10-12) with Rowing:
- DB Lateral Raises: 30's x 5x110
- Rowing: 5x 250m

Triceps Superset:
- KB Skull Crushers: 35'sx 3x10
- Elbows Out DB Extensions: 40's x 3x12

Forearm/ Grip Training:
- Forearm Levers: 5 x 3x1:00 each arm

Rowing Total: 5000m (415,000m of 1,000,000m complete)

Tuesday 3.24.20

Warm Up:
- None

Strength Training:
Chin Ups and Rowing:
- Chin Ups: 3, 3, 2
- Rowing: 3x 250m

DB High Pulls and Rowing:
- DB High Pulls: 55x 1x11, 2x10
- Rowing: 3x 250m

Chest Supported DB Rows and Rowing:
- Rows: 65's x 1x10, 60's x 4x10
- Rowing: 5x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 1x11, 2x10
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 1x11, 2x10
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 1x11, 2x10
- Rowing: 3x 250m

Biceps Finisher:
Lean Away DB Curls: 40x 1x11, 2x10 each arm

Forearm/ Grip Training:
- Wrist Roller: 40x 5:00

Rowing Total: 5000m (410,000m of 1,000,000m complete)

Monday 3.23.20

Warm Up:
- None

Strength Training:
Landmine Squats with Rowing:
- Squats: 105x 5x10
- Rowing: 5x 250m

Single Leg RDL's with Rowing:
- Right Leg RDL's: 55x 4x10, 50x 1x10
- Rowing: 5x 250m
- Left Leg RDL's: 55x 4x10, 50x 1x10
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 30x 4x12, 1x12
- Rowing: 5x 250m

Forearm/ Grip Training:
- Fat Gripz Extreme DB Holds: 50's x 5x :39 holds with :39 rest

Rowing Total: 5000m (405,000m of 1,000,000m complete)

Sunday 3.22.20

Warm Up:
- None

Conditioning:
10 Rounds of:
- Push Ups: 1x12, 9x11
- 500m Row
Totals: 5000m of rowing and 111 Push Ups

Forearm/ Grip Training:
- Wrist Roller: 40x 5:00 both directions

Rowing Total: 5000m (400,000m of 1,000,000m complete)

Saturday 3.21.20

Warm Up:
- None

Strength Training:
Dips with Rowing:
- Dips: 0x 1x7, 9x6
- Rowing: 10x 250m

Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 40's x 5x12
- Rowing: 5x 250m

DB Lateral Raises (5x 10-12) with Rowing:
- Lateral Raises: 25's x 5x12
- Rowing: 5x 250m

Triceps Superset (3x 10-12):
- Overhead EZ Bar Triceps Extensions: 83x 3x12
- Reverse Grip Pushdowns: Blue CS Cords x 3x12

Forearm/ Grip Training:
- Forearm Levers: 5 lbs x 3x1:00 each arm

Rowing Total: 5000m (395,000m of 1,000,000m complete)

Friday 3.20.20

Warm Up:
- None

Strength Training:
Pull Ups and Rowing:
-Pull Ups: 3, 2, 2
- Rowing: 5x 250m

DB High Pulls and Rowing:
- DB High Pulls: 55x 3x10
- Rowing: 3x 250m

Chest Supported DB Rows and Rowing:
- Rows: 60's x 1x11, 4x10
- Rowing: 5x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 3x10
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 3x10
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 3x10
- Rowing: 3x 250m

Biceps Finisher:
Barbell Curls: 83x 3x12 each arm

Forearm/ Grip Training:
- Wrist Roller: 40x 5:00

Rowing Total: 5000m (390,000m of 1,000,000m complete)

Thursday 3.19.20

Warm Up:
- None

Strength Training:
Romanian Deadlifts with Rowing:
- RDL's: 145x 5x10
- Rowing: 5x 250m

Bulgarian Split Squats with Rowing:
- Left Leg BSS's: 45x 1x10, 40x 4x10
- Rowing: 5x 250m
- Right Leg BSS's: 45x 1x10, 40x 4x10
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 30x 3x13, 2x12
- Rowing: 5x 250m

Forearm/ Grip Training:
- Extreme Fat Gripz DB Holds: 50's x 5x :38 holds with :38 rest

Rowing Total: 5000m (385,000m of 1,000,000m complete)

Wednesday 3.18.20

Warm Up:
- Rowing: 5x 250m
- Close Grip Bench Press: 45x 10, 95x 9, 135x 8, 185x 7

Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 214x 5x6
- Rowing: 5x 250m

Seated DB Press with Rowing:
- DB Press: 40's x 5x12
- Rowing: 5x 250m

DB Lateral Raises (5x 10-12) with Rowing:
- DB Lateral Raises: 25's x 5x12
- Rowing: 5x 250m

Skull Crushers and Rowing:
- Skull Crushers: 88x 5x12
- Rowing: 5x 250m

Elbows Out DB Extensions and Rowing:
- Elbows Out DB Extensions: 40's x 5x12
- Rowing: 5x 250m

Forearm/ Grip Training:
- Skipped due to time

Rowing Total: 75000m (380,000m of 1,000,000m complete)

Tuesday 3.17.20

Warm Up:
- None

Strength Training:
Chin Ups and Rowing:
- Chin Ups: 3, 2, 2
- Rowing: 5x 250m

DB High Pulls and Rowing:
- DB High Pulls: 55x 3x10
- Rowing: 3x 250m

Chest Supported DB Rows and Rowing:
- Rows: 60's x 5x10
- Rowing: 5x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 3x10
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 3x10
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 3x10
- Rowing: 3x 250m

Biceps Finisher:
Lean Away DB Curls: 40x 3x10 each arm

Forearm/ Grip Training:
- Wrist Roller: 40x 5:00

Rowing Total: 5000m (372,500m of 1,000,000m complete)

Monday 3.16.20

Warm Up:
- None

Strength Training:
Landmine Squats with Rowing:
- Squats: 100x 5x10
- Rowing: 5x 250m

Single Leg RDL's with Rowing:
- Right Leg RDL's: 55x 3x10, 2x10
- Rowing: 5x 250m
- Left Leg RDL's: 55x 3x10, 2x10
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 30x 3x12, 3x12
- Rowing: 5x 250m

Forearm/ Grip Training:
- Fat Gripz Extreme DB Holds: 50's x 5x :38 holds with :38 rest

Rowing Total: 5000m (367,500m of 1,000,000m complete)

Sunday 3.15.20

Warm Up:
- None

Strength Training:
Dips with Rowing:
- Dips: 0x 10x6
- Rowing: 10x 250m

Push Ups with Rowing:
- Push Ups: 10x11
- Rowing: 10x 250m

Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 40's x 4x12, 1x11
- Rowing: 5x 250m

DB Lateral Raises (5x 10-12) with Rowing:
- Lateral Raises: 25's x 4x12, 1x11
- Rowing: 5x 250m

Triceps Superset (3x 10-12):
- Overhead EZ Bar Triceps Extensions: Skipped
- Reverse Grip Pushdowns: Skipped

Forearm/ Grip Training:
- Forearm Levers: 5 lbs x 3x1:00 each arm

Rowing Total: 7500m (362,500m of 1,000,000m complete)

Saturday 3.14.20

Warm Up:
- None

Strength Training:
GHD Sit Ups with Rowing:
- Sit Ups: 1x12, 4x11
- Rowing: 500m x 5

Forearm/Grip Training:
Wrist Roller:
- 40x 5:00

Rowing Total: 2500m (355,000m of 1,000,000m complete)

Friday 3.13.20

Forced rest day due to work stuff.

Thursday 3.12.20

Warm Up:
- None

Strength Training:
Romanian Deadlifts with Rowing:
- RDL's: 140x 5x10
- Rowing: 5x 250m

Bulgarian Split Squats with Rowing:
- Left Leg BSS's: 40x 5x10
- Rowing: 5x 250m
- Right Leg BSS's: 40x 5x10
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 30x 1x13, 4x12
- Rowing: 5x 250m

Forearm/ Grip Training:
- Extreme Fat Gripz DB Holds: 50's x 5x :37 holds with :37 rest

Rowing Total: 5000m (352,500 of 1,000,000 complete)

Wednesday 3.11.20

Warm Up:
- Rowing: 5x 250m
- Close Grip Bench Press: 45x 10, 95x 9, 135x 8, 185x 7

Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 213x 5x6
- Rowing: 5x 250m

Seated DB Press with Rowing:
- DB Press: 40's x 4x12, 1x11
- Rowing: 5x 250m

DB Lateral Raises (5x 10-12) with Rowing:
- DB Lateral Raises: 25's x 4x12, 1x11
- Rowing: 5x 250m

Triceps Superset:
- Skull Crushers: 87x 3x12
- Elbows Out DB Extensions: 40's x 3x12

Forearm/ Grip Training:
- Forearm Levers: 5 lbs x 3 sets of 1:00 each arm

Rowing Total: 5000m (347,500m of 1,000,000m complete)

Tuesday 3.10.20

Warm Up:
- None

Strength Training:
Chin Ups/ Fat Man Chin Ups and Rowing:
- Chins/ FMCU's: 0x 4x 2/6
- Rowing: 4x 250m

Barbell Body Rows and Rowing:
- Rows: 0x 1x11, 3x10
- Rowing: 4x 250m

DB High Pulls and Rowing:
- DB High Pulls: 55x 3x10
- Rowing: 3x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 3x10
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 3x10
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 3x10
- Rowing: 3x 250m

Biceps Finisher:
Lean Away DB Curls: 40x 3x10 each arm

Forearm/ Grip Training:
- Wrist Roller: 40x 5:00

Rowing Total: 5000m (342,500m of 1,000,000m complete)

Monday 3.09.20

Warm Up:
- None

Strength Training:
Front Squats with Rowing:
- Squats: 95x 5x10
- Rowing: 5x 250m

Single Leg RDL's with Rowing:
- Right Leg RDL's: 50x 2x11, 3x10
- Rowing: 5x 250m
- Left Leg RDL's: 50x 2x11, 3x10
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 30x 5x12
- Rowing: 5x 250m

Forearm/ Grip Training:
- Fat Gripz Extreme DB Holds: 50's x 5x :37 holds with :37 rest

Rowing Total: 5000m (335,000m of 1,000,000m complete)

P.M. Session:
GHD Sit Ups with Rowing:
- Sit Ups: 5x11
- Rowing: 5x 500m

Rowing Total: 2500m (337,500m of 1,000,000m complete)

Sunday 3.08.20

Warm Up:
- None

Conditioning:
10 Rounds of:
- Push Ups: 9x11, 1x10
- 500m Row
Totals: 5000m of rowing and 109 Push Ups

Forearm/ Grip Training:
- Wrist Roller: 40x 5:00 both directions

Rowing Total: 5000m (320,000m of 1,000,000m complete)

Saturday 3.07.20

Warm Up:
- None

Strength Training:
Dips with Rowing:
- Dips: 0x 9x6, 1x5
- Rowing: 10x 250m

Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 40's x 3x12, 2x11
- Rowing: 5x 250m

DB Lateral Raises (5x 10-12) with Rowing:
- Lateral Raises: 25's x 3x12, 2x11
- Rowing: 5x 250m

Triceps Superset (3x 10-12):
- Overhead EZ Bar Triceps Extensions: 83x 1x12, 2x11
- Reverse Grip Pushdowns: Blue CS Cords x 3x12

Forearm/ Grip Training:
- Forearm Levers: 4 lbs x 3x1:00 each arm

Rowing Total: 5000m (320,000m of 1,000,000m complete)

Friday 3.06.20

Warm Up:
None

Strength Training:
Pull Ups/ Fat Man Pull Ups and Rowing:
- Pull Ups/ Fat Man Pull Ups: 3x 2/6, 1x 1/7
- Rowing: 4x 250m

Supinated Grip Barbell Body Rows and Rowing:
- Rows: 0x 4x10
- Rowing: 4x 250m

DB High Pulls (3x 10-12):
- 50x 3x12

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 30's x 3x12
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 20's x 3x12
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 10's x 3x12
- Rowing: 3x 250m

Barbell Curls (3x 10-12):
- 83x 1x12, 2x11

Forearm/ Grip Training:
- Wrist Roller: 40 x 5:00 both directions

Rowing Total: 5000m (320,000m of 1,000,000m complete)

Thursday 3.05.20

Warm Up:
- None

Strength Training:
Romanian Deadlifts with Rowing:
- RDL's: 135x 10x10
- Rowing: 10x 250m

Bulgarian Split Squats with Rowing:
- BSS's: 45x 4x8, 40x 1x8
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 30x 4x12, 25x 1x12
- Rowing: 5x 250m

Forearm/ Grip Training:
- Extreme Fat Gripz DB Holds: 50's x 3x :36 holds with :36 rest

Rowing Total: 5000m (312,500 of 1,000,000 complete)

P.M. Session:
GHD Sit Ups with Rowing:
- Sit Ups: 4x11, 1x10
- Rowing: 5 x 500m rows

Rowing Total: 2500m (315,000m of 1,000,000m complete)

Wednesday 3.04.20

Warm Up:
- Rowing: 5x 250m
- Close Grip Bench Press: 45x 10, 95x 9, 135x 8, 185x 7

Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 212x 5x6
- Rowing: 5x 250m

Seated DB Press with Rowing:
- DB Press: 40's x 3x12, 2x11
- Rowing: 5x 250m

DB Lateral Raises (5x 10-12) with Rowing:
- DB Lateral Raises: 25's x 3x12, 2x11
- Rowing: 5x 250m

Triceps Superset:
- Skull Crushers: 86x 3x12
- Elbows Out DB Extensions: 40's x 3x12

Forearm/ Grip Training:
- Forearm Levers: 4 lbs x 3 sets of 1:00 each arm

Rowing Total: 5000m (307,500m of 1,000,000m complete)

Tuesday 3.03.20

Warm Up:
- None

Strength Training:
Chin Ups/ Fat Man Chin Ups and Rowing:
- Chins/ FMCU's: 0x 3x 2/6, 1x 1/7
- Rowing: 4x 250m

Barbell Body Rows and Rowing:
- Rows: 0x 4x10
- Rowing: 4x 250m

DB High Pulls and Rowing:
- DB High Pulls: 50x 3x12
- Rowing: 3x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 30's x 3x12
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delat Raises: 20's x 3x12
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 10's x 3x12
- Rowing: 3x 250m

Biceps Finisher:
Lean Away DB Curls: 35x 3x12 each arm

Forearm/ Grip Training:
- Wrist Roller: 40x 5:00

Rowing Total: 5000m (302,500m of 1,000,000m complete)

Monday 3.02.20

Warm Up:
- None

Strength Training:
Goblet Squats with Rowing:
- Squats: 50x 1x11, 9x10
- Rowing: 10x 250m

Single Leg RDL's with Rowing:
- RDL's: 50x 1x11, 4x10 each leg
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 30x 4x12, 25x 1x12
- Rowing: 5x 250m

Forearm/ Grip Training:
- Fat Gripz Extreme DB Holds: 50's x 5x :35 holds with :35 rest

Rowing Total: 5000m (295,000m of 1,000,000m complete)

P.M. Session:
GHD Sit Ups with Rowing:
- Sit Ups: 3x11, 2x10
- Rowing: 5x 500m

Rowing Total: 2500m (297,500m of 1,000,000m complete)

Sunday 3.01.20

Warm Up:
- None

Conditioning:
10 Rounds of:
- Push Ups: 8x11, 2x10
- 500m Row
Totals: 5000m of rowing and 108 Push Ups

Forearm/ Grip Training:
- Wrist Roller: 40x 5:00 both directions

Rowing Total: 5000m (290,000m of 1,000,000m complete)