Wednesday 3.31.21

Strength Training:

Warm Up:

Triceps and Shoulder Warm Up (on the 2:30):

- Cable Pushdowns: 6's x15, 7.5's x14, 9's x13

- Cable Lateral Raises: 3's x 15, 4.5's x 14, 6's x 13

- Band Face Pulls: Green x 15, 14, 13

Close Grip Bench Press Warm Ups with Face Pulls (on the 2:00):

- Bench Press: 52x12, 102x11, 142x10

- Band Face Pulls: Green x 4x 12, 11, 10

Work Sets:

Close Grip Bench Press and Banded "No Money's" (on the 2:00):

- Bench Press: 192x 5x8

- No Money's: 5x10

Dips and Band Pull Aparts (on the 2:00):

- Dips x 2x10, 3x9

- Pull Aparts: Red Band x 5x10

Tall Kneeling 1-Arm Landmine Presses and 1-Arm Landmine High Pulls (on the 3:00):

- Press: 28x 2x12, 27x 2x12 (each arm, not including bar weight)

- High Pulls: 28x 2x12, 27x 2x12 (each arm, not including bar weight)

French Presses and DB Lateral Raises (on the 2:00):

- French Presses: 76 x 4x12

Triceps and Shoulders Finisher:

- Incline Elbows Out DB Extensions: 35's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- DB Lateral Raises: 20's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Tuesday 3.30.21

Strength Training:

Warm Up:

DB Shoulder Circuit (on the 2:00):

- Y Raises: 5x11, 10x10, 15x9

- Rear Delt Flyes: 5x11, 10x10, 15x9

- Prone DB External Rotations: 5x11, 10x10, 15x9

Work Sets:

Fat Man Pull Ups and Vacuum Trunk Twists (on the 2:00):

- Pull Ups: 2x8, 3x7

- VTT: 5x20

Supinated Grip Body Rows and Vacuum Trunk Twists (on the 2:00):

- Rows: 2x10, 3x9

- VTT: 5x20

Upper Back and Rear Delt Superset (on the 2:00):

- Rear Delt DB Swings: 35's x 5x10

- Low Rope Face Pulls: 21x 1x10, 19.5 x 4x10

Single Arm Landmine Suitcase Shrugs (on the 2:00):

- 63x 4x12 (each Arm)

Hammer Curls (on the 2:00):

- 35 x 4x12 (one arm at a time)

Biceps and Upper Back Finisher (minimal rest):

- Barbell Spider Curls: 38x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Snatch Grip Barbell Front Raises: 38x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Monday 3.29.21

Strength Training

Warm Ups (on the 2:00):

- Back Squats: 49x11, 99x9, 139x7, 189x5, 229x3, 279x1

- Standing Calf Raises: 55x 1x10, 50x 4x10

Work Sets:

Heavy Squat Movement and Calves (on the 2:00):

- Back Squats: 229x 5x5

- Standing Calf Raises: 50x 5x10

Hip Hinge (on the 2:00):

- Banded Romanian Deadlifts: 189 x 5x8

Knee Flexion and Knee Extensions Superset (on the 2:30):

- Hanging Leg Curls: 4x9, 1x8

- Sissy Squats: 4x 5x10

Single-Leg Quad Focus (on the 2:30):

- Bulgarian Split Squats: 10x 3x12, 5x 2x12 (each leg)

Sunday 3.28.21

 Strength Training:

Warm Up:

Triceps and Shoulder Warm Up (on the 2:30):

- Reverse Grip Cable Pushdowns: Blue CS Cords x 15, 14, 13

- DB Lateral Raises: 10's x 15, 15's x 14, 20's x 13

- Band Face Pulls: Green x 15, 14, 13

Reverse Grip Bench Press Warm Ups with Face Pulls (on the 2:00):

- Bench Press: 45x12, 95x11, 135x10

- Band Face Pulls: Green x 12, 11, 10

Work Sets:

Reverse Grip Bench Press and Banded "No Money's" (on the 2:00):

- Bench Press: 162x 5x8

- No Money's: 5x10

Dips and Band Pull Aparts (on the 2:00):

- Dips x 2x10, 3x9

- Pull Aparts: Red Band x 5x10

Tall Kneeling 1-Arm Landmine Presses and 1-Arm Landmine High Pulls (on the 3:00):

- Press: 28x 2x12, 27x 2x12 (each arm, not including bar weight)

- High Pulls: 28x 2x12, 27 2x12 (each arm, not including bar weight)

Cambered Bar Skull Crushers (rest 1:00):

- 76 x 4x12

Triceps and Shoulders Finisher:

- Elbows Out DB Extensions: 40's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Seated DB Lateral Raises: 20's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Saturday 3.27.21

 Strength Training:

Warm Up:

DB Shoulder Circuit (on the 2:00):

- Y Raises: 5x11, 10x10, 15x9

- Rear Delt Flyes: 5x11, 10x10, 15x9

- Prone DB External Rotations: 5x11, 10x10, 15x9

Work Sets:

Fat Man Chin Ups and Vacuum Trunk Twists (on the 2:00):

- Chin Ups: 2x8, 3x7

- VTT: 5x20

Body Rows and Vacuum Trunk Twists (on the 2:00):

- Rows: 2x10, 3x9

- VTT: 5x20

Upper Back and Rear Delt Superset (on the 2:00):

- Rear Delt DB Swings: 35's x 5x10

- Chest Supported DB Face Pulls: 35's x 5x10

Single Arm Landmine Suitcase Shrugs (on the 2:00):

- 63x 4x12 (each Arm)

Lean_away DB Curls with Fat Gripz (on the 2:00):

- 35 x 4x12 (each arm)

Biceps and Upper Back Finisher (50 reps each lift, alternate with no rest):

- Reverse Spider Curls: 32x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Snatch Grip Barbell Overhead Front Raises: 37x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Friday 3.26.21

 Rest day, traveling home from San Diego.

Thursday 3.25.21

 Hotel workout:

Push/ Pull/ Legs Tri-Set:

- Push Ups: 10x10

- Low Cable High Pulls: Orange CS Cords: 10x10

- Air Squats: 10x20

Shoulders and Core Superset:

- 1-Arm Cable Lateral Raises: Blue CS Cord x 5x10 (each arm)

- Vacuum Trunk Twists: 5x20

Upper Back/ Rear Delt and Core Finisher:

- Band Pull Aparts: 5x20

- No Money's: 5x20

- Vacuum Trunk Twists: 5x20

Wednesday 3.24.21

Hotel workout:

Push/ Pull/ Legs Tri-Set:

- Push Ups: 10x10

- Cable Rows: Orange CS Cords: 10x10

- Bulgarian Split Squats: 10x10 (each leg)

Arms and Core Tri-set:

- Cable Curls: Orange CS Cords x 5x10

- Body Skull Crushers: 5x10

- Vacuum Trunk Twists: 5x20

Upper Back/ Rear Delt and Core Finisher:

- Band Pull Aparts: 5x20

- No Money's: 5x20

- Vacuum Trunk Twists: 5x20

Tuesday 3.23.21

Hotel workout:

Push/ Pull/ Legs Tri-Set:

- Push Ups: 10x10

- Low Cable High Pulls: Orange CS Cords: 10x10

- Air Squats: 10x20

Shoulders and Core Superset:

- 1-Arm Cable Lateral Raises: Blue CS Cord x 5x10 (each arm)

- Vacuum Trunk Twists: 5x20

Upper Back/ Rear Delt and Core Finisher:

- Band Pull Aparts: 5x20

- No Money's: 5x20

- Vacuum Trunk Twists: 5x20

Monday 3.22.21

 Hotel workout:

Push/ Pull/ Legs Tri-Set:

- Push Ups: 10x10

- Cable Rows: Orange CS Cords: 10x10

- Bulgarian Split Squats: 10x10 (each leg)

Arms and Core Tri-set:

- Cable Curls: Orange CS Cords x 5x10

- Body Skull Crushers: 5x10

- Vacuum Trunk Twists: 5x20

Upper Back/ Rear Delt and Core Finisher:

- Band Pull Aparts: 5x20

- No Money's: 5x20

- Vacuum Trunk Twists: 5x20

Sunday 3.21.21

Strength Training:

Warm Up (on the 2:00):

- Front Squats: 49x9, 99x7, 139x5, 189x3, 229x1

- Standing Calf Raises: 55x1x10, 50x 4x10

Strength Training:

Heavy Squat Movement with Calves (on the 2:00)

- Front Squats: 189x 5x5

- Standing Calf Raises: 50x 5x10

Hip Hinge (on the 2:00):

- Banded Barbell Romanian Deadlifts: 189x 4x8

Knee Flexion/ Extension Superset (on the 2:00):

- Hanging Leg Curls: 4x9

- Sissy Squats: 4x 4x10

Single-Leg Hamstring Focus (on the 2:30):

- 1-Leg Landmine Romanian Deadlifts: 28 x 4x12 (each leg, not including bar weight)

Saturday 3.20.21

Strength Training:

Warm Up:

Triceps and Shoulder Warm Up (on the 2:00):

- Reverse Grip Cable Pushdowns: Blue CS Cord x 15, 14, 13

- Band Face Pulls: Green x 15, 14, 13

Close Grip Bench Press Warm Ups with Face Pulls (on the 2:00):

- Bench Press: 45x12, 95x11, 135x10, 185x9

- Band Face Pulls: Green x 4x12, 11, 10, 9

Work Sets:

Close Grip Bench Press and Banded "No Money's" (on the 2:00):

- Bench Press: 191x 5x8

- No Money's: 5x10

Dips and Band Pull Aparts (on the 2:00):

- Dips x 1x10, 4x9

- Pull Aparts: Red Band x 5x10

Tall Kneeling 1-Arm Landmine Presses and 1-Arm Landmine High Pulls (on the 3:00):

- Press: 28x 1x12, 27x 3x12 (each arm, not including bar weight)

- High Pulls: 1x12, 27x 3x12 (each arm, not including bar weight)

French Presses and DB Lateral Raises (on the 2:00):

- French Presses: 75 x 4x12

Triceps and Shoulders Finisher:

- Incline Elbows Out DB Extensions: 35's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- DB Lateral Raises: 20's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Friday 3.19.21

 Strength Training:

Warm Up:

DB Shoulder Circuit (on the 2:00):

- Y Raises: 5x11, 10x10, 15x9

- Rear Delt Flyes: 5x11, 10x10, 15x9

- Prone DB External Rotations: 5x11, 10x10, 15x9

Work Sets:

Fat Man Pull Ups and Vacuum Trunk Twists (on the 2:00):

- Pull Ups: 1x8, 4x7

- VTT: 5x20

Supinated Grip Body Rows and Vacuum Trunk Twists (on the 2:00):

- Rows: 1x10, 4x9

- VTT: 5x20

Upper Back and Rear Delt Superset (on the 2:00):

- Rear Delt DB Swings: 35's x 3x10, 30's x 2x10

- Ring Face Pulls: 5x10

Single Arm Landmine Suitcase Shrugs (on the 2:00):

- 62x 4x12 (each Arm)

Hammer Curls with Fat Gripz (on the 2:30):

- 35 x 4x12 (each arm)

Biceps and Upper Back Finisher (minimal rest):

- Barbell Spider Curls: 37x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Snatch Grip Barbell Front Raises: 37x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Thursday 3.18.21

Strength Training

Warm Ups (on the 2:00):

- Back Squats: 98x9, 138x7, 188x5, 228x3, 278x1

- Standing Calf Raises: 50x 5x10

Work Sets:

Heavy Squat Movement and Calves (on the 2:00):

- Back Squats: 228x 5x5

- Standing Calf Raises: 50x 5x10

Hip Hinge (on the 2:00):

- Banded Romanian Deadlifts: 188 x 4x8

Knee Flexion and Knee Extensions Superset (on the 2:00):

- Hanging Leg Curls: 3x9, 1x8

- Sissy Squats: 3x 4x10

Single-Leg Quad Focus (on the 2:30):

- Bulgarian Split Squats: 10x 2x12, 5x 2x12 (each leg)

Wednesday 3.17.21

Strength Training:

Warm Up:

Triceps and Shoulder Warm Up (on the 2:30):

- Cable Pushdowns: 6x15, 7.5x 14, 9x13

- Cable Lateral Raises: 3's x 15, 4.5's x 14, 6's x 13

- Band Face Pulls: Green x 15, 14, 13

Reverse Grip Bench Press Warm Ups with Face Pulls (on the 2:00):

- Bench Press: 45x12, 95x11, 135x10

- Band Face Pulls: Green x 12, 11, 10

Work Sets:

Reverse Grip Bench Press and Banded "No Money's" (on the 2:00):

- Bench Press: 161x 5x8

- No Money's: 5x10

Dips and Band Pull Aparts (on the 2:00):

- Dips x 1x10, 4x9

- Pull Aparts: Red Band x 5x10

Tall Kneeling 1-Arm Landmine Presses and 1-Arm Landmine High Pulls (on the 3:00):

- Press: 28x 1x12, 27x12 (each arm, not including bar weight)

- High Pulls: 28x 1x12, 27x12 (each arm, not including bar weight)

Cambered Bar Skull Crushers (on the 2:00):

- 75 x 4x12

Triceps and Shoulders Finisher:

- Elbows Out DB Extensions: 35's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Chest Suported DB Lateral Raises: 20's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Tuesday 3.16.21

Strength Training:

Warm Up:

DB Shoulder Circuit (on the 2:00):

- Y Raises: 5x11, 10x10, 15x9

- Rear Delt Flyes: 5x11, 10x10, 15x9

- Prone DB External Rotations: 5x11, 10x10, 15x9

Work Sets:

Fat Man Chin Ups and Vacuum Trunk Twists (on the 2:00):

- Chin Ups: 1x8, 4x7

- VTT: 5x20

Body Rows and Vacuum Trunk Twists (on the 2:00):

- Rows: 1x10, 4x9

- VTT: 5x20

Upper Back and Rear Delt Superset (on the 2:00):

- Rear Delt DB Swings: 35's x 3x10, 30's x 2x10

- Low Cable Face Pulls: 9's x 5x10

Single Arm Landmine Suitcase Shrugs (on the 2:00):

- 62x 4x12 (each Arm)

Lean_away DB Curls with Fat Gripz (on the 2:30):

- 35 x 4x12 (each arm)

Biceps and Upper Back Finisher (50 reps each lift, alternate with no rest):

- Reverse Spider Curls: 31x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Snatch Grip Barbell Overhead Front Raises: 36x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Monday 3.15.21

Strength Training:

Warm Up (on the 2:00):

- Front Squats: 48x9, 98x7, 138x5, 188x3, 228x1

- Standing Calf Raises: 50x 3x12, 2x11

Strength Training:

Heavy Squat Movement (on the 2:00)

- Front Squats: 188x 5x5 (slow eccentrics)

Hip Hinge with Core (on the 2:30):

- Banded Barbell Romanian Deadlifts: 188x 4x8

- Vacuum Trunk Twists: 4x20

Knee Extension Movement with Core (on the 2:30):

- Sissy Squats: 3x 4x10

- Vacuum Trunk Twists: 4x20

Knee Flexion Movement with Core (on the 2:30):

- Supine Hanging Leg Curls: 3x9, 1x8 (work to 4x10)

- Vacuum Trunk Twists: 4x20

Single-Leg Hamstring Focus (on the 2:30):

- 1-Leg Landmine Romanian Deadlifts: 27 x 4x12 (each leg, not including bar weight)

Sunday 3.14.21

 Strength Training:

Warm Up:

Triceps and Shoulder Warm Up (on the 2:30):

- Reverse Grip Cable Pushdowns: Blue CS Cord x 15, 14, 13

- Chest Supported DB Lateral Raises: 10's x 15, 15's x 14, 20's x 13

- Band Face Pulls: Green x 15, 14, 13

Close Grip Bench Press Warm Ups with Face Pulls (on the 2:00):

- Bench Press: 45x12, 95x11, 135x10, 185x9

- Band Face Pulls: Green x 4x12, 11, 10, 9

Work Sets:

Close Grip Bench Press and Banded "No Money's" (on the 2:00):

- Bench Press: 190x 5x8

- No Money's: 5x10

Dips and Band Pull Aparts (on the 2:00):

- Dips x 5x9

- Pull Aparts: Red Band x 5x10

Tall Kneeling 1-Arm Landmine Presses and 1-Arm Landmine High Pulls (on the 3:00):

- Press: 27x4x12 (each arm, not including bar weight)

- High Pulls: 27x 4x12 (each arm, not including bar weight)

French Presses and DB Lateral Raises (on the 2:00):

- French Presses: 74 x 4x12

Incline Elbows Out DB Extensions (on the 1:30):

30's x 3x15

Saturday 3.13.21

Strength Training:

Warm Up:

DB Shoulder Circuit (on the 2:00):

- Y Raises: 5x11, 10x10, 15x9

- Rear Delt Flyes: 5x11, 10x10, 15x9

- Prone DB External Rotations: 5x11, 10x10, 15x9

Work Sets:

Fat Man Pull Ups and Vacuum Trunk Twists (on the 2:00):

- Pull Ups: 5x7

- VTT: 5x20

Supinated Grip Body Rows and Vacuum Trunk Twists (on the 2:00):

- Rows: 5x9

- VTT: 5x20

Upper Back and Rear Delt Superset (on the 2:00):

- Rear Delt DB Swings: 35's x 2x10, 30's x 3x10

- Band Face Pulls: Green Band x 5x10

Single Arm Landmine Suitcase Shrugs (on the 2:00):

- 61x 4x12 (each Arm)

Hammer Curls with Fat Gripz (on the 2:30):

- 35 x 4x12 (each arm)

Biceps and Upper Back Finisher (minimal rest):

- Barbell Spider Curls: 36x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Snatch Grip Barbell Front Raises: 36x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Friday 3.12.21

A.M. Strength Training

Warm Ups (on the 2:00):

- Back Squats: 97x9, 137x7, 187x5, 227x3, 277x1

- Standing Calf Raises: 50x 2x12, 3x11

Work Sets:

Heavy Squat Movement (on the 2:00):

- Back Squats: 227x 5x5 (slow eccentrics)

Hip Hinge with Core (on the 2:30):

- Banded Romanian Deadlifts: 187 x 4x8

- Vacuum Trunk Twists: 4x20

Knee Extensions Movement with Core (on the 2:00):

- Sissy Squats: 2x 4x10

- Vacuum Trunk Twists: 4x20

Knee Flexion Movement with Core (2:00):

- Supine Hanging Leg Curl: 2x9, 2x8 (work to 4x10)

- Vacuum Trunk Twists: 4x20

Single-Leg Quad Focus (on the 2:30):

- Bulgarian Split Squats: 10x 1x12, 5x 3x12 (each leg)

P.M. Conditioning:

- None

Thursday 3.11.12

 Rest day.

Wednesday 3.10.21

  A.M. Strength Training:

Warm Up:

Triceps and Shoulder Warm Up (on the 2:30):

- Cable Pushdowns: 7.5 x 3x15

- Chest Supported DB Lateral Raises: 20's x 3x15

- Band Face Pulls: Green x 3x15

Reverse Grip Bench Press Warm Ups with Face Pulls (on the 2:00):

- Bench Press: 45x12, 95x11, 135x10

- Band Face Pulls: Green x 3x10

Work Sets:

Reverse Grip Bench Press and Banded "No Money's" (on the 2:00):

- Bench Press: 160x 5x8

- No Money's: 5x10

Dips and Band Pull Aparts (on the 2:00):

- Dips x 5x9

- Pull Aparts: Red Band x 5x10

Tall Kneeling 1-Arm Landmine Presses and 1-Arm Landmine High Pulls (on the 3:00):

- Press: 27x 4x12 (each arm, not including bar weight)

- High Pulls: 27x 4x12 (each arm, not including bar weight)

DB Skull Crushers (on the 2:00):

- 35's x 4x12

Triceps Finisher:

Concentric Dips with 8-second negatives

- 6 reps

P.M. Conditioning:

5 Rounds for time of:

- 26 Air Squats

- 260m Row

Time: 10:00

Tuesday 3.09.21

 A.M. Strength Training:

Warm Up:

DB Shoulder Circuit (on the 2:00):

- Y Raises: 5x11, 10x10, 15x9

- Rear Delt Flyes: 5x11, 10x10, 15x9

- Prone DB External Rotations: 5x11, 10x10, 15x9

Work Sets:

Fat Man Chin Ups and Vacuum Trunk Twists (on the 2:00):

- Chin Ups: 5x7

- VTT: 5x20

Body Rows and Vacuum Trunk Twists (on the 2:00):

- Rows: 5x9

- VTT: 5x20

Upper Back and Rear Delt Superset (on the 2:00):

- Rear Delt DB Swings: 35's x 2x10, 30's x 3x10

- Rope Face Pulls: 19.5 x 2x10, 18x 3x10

Single Arm Landmine Suitcase Shrugs (on the 2:30):

- 61x 4x12 (each Arm)

Lean_away DB Curls with Fat Gripz (on the 2:30):

- 35 x 4x12 (each arm)

Biceps and Upper Back Finisher (50 reps each lift, alternate with no rest):

- Reverse Spider Curls: 30x 23, 16, 11

- Snatch Grip Barbell Overhead Front Raises: 35x 23, 16, 11

P.M. Conditioning:

5x 2:00 Rounds of:

- 30 KB Swings at 70 lbs

- Row for the rest of the round

Time: 10:45 (do 26 swings and 260m rows next time)

Monday 3.08.21

A.M. Strength Training:

Warm Up (on the 2:00):

- Front Squats: 47x9, 97x7, 137x5, 187x3, 227x1

- Standing Calf Raises: 50x 2x12, 3x11

Strength Training:

Heavy Squat Movement (on the 2:00)

- Front Squats: 187x 5x5 (slow eccentrics)

Hip Hinge with Core (on the 2:30):

- Banded Barbell Romanian Deadlifts: 187x 4x8

- Vacuum Trunk Twists: 4x20

Knee Extensions Movement with Core (on the 2:30):

- Sissy Squats: 2x 4x10

- Vacuum Trunk Twists: 4x20

Knee Flexion Movement with Core (on the 2:30):

- Supine Hanging Leg Curl: 2x9, 2x8 (work to 4x10)

- Vacuum Trunk Twists: 4x20

Single-Leg Hamstring Focus (on the 2:30):

- 1-Leg Landmine Romanian Deadlifts: 26 x 4x12 (each leg, not including bar weight)

P.M. Conditioning:

5 Rounds for time:

- 25 Air Squats

- 250m Row

Time: 9:41

Sunday 3.07.21

A.M. Strength Training:

- None

P.M. Conditioning:

5 Rounds for time:

- 15 Push Ups

- 30 KB Swings @ 70 lbs

- 250m Row

Time: 13:38 (46 seconds faster than last time)

Saturday 3.06.21

 A.M. Strength Training:

Warm Up:

Triceps and Shoulder Warm Up (on the 2:30):

- Reverse Grip Cable Pushdowns: Blue CS Cord x 3x15

- Chest Supported DB Lateral Raises: 20's x 3x15

- Band Face Pulls: Green x 3x15

Close Grip Bench Press Warm Ups with Face Pulls (on the 2:00):

- Bench Press: 45x12, 95x11, 135x10, 185x9

- Band Face Pulls: Green x 4x12, 11, 10, 9

Work Sets:

Close Grip Bench Press and Banded "No Money's" (on the 2:00):

- Bench Press: 189x 5x8

- No Money's: 5x10

Dips and Band Pull Aparts (on the 2:00):

- Dips x 4x9, 1x8

- Pull Aparts: Red Band x 5x10

Tall Kneeling 1-Arm Landmine Presses and 1-Arm Landmine High Pulls (on the 3:00):

- Press: 27x 3x12, 26x 2x12 (each arm, not including bar weight)

- High Pulls: 27x 3x12, 26x 2x12 (each arm, not including bar weight)

French Presses and DB Lateral Raises (on the 2:00):

- French Presses: 73 x 5x12 (3-second negatives)

Triceps Finisher:

Concentric Dips with 8-second negatives

- 5 reps

P.M. Conditioning:

- None

Friday 3.05.21

 A.M. Strength Training:

Warm Up:

DB Shoulder Circuit (on the 2:00):

- Y Raises: 5x11, 10x10, 15x9

- Rear Delt Flyes: 5x11, 10x10, 15x9

- Prone DB External Rotations: 5x11, 10x10, 15x9

Work Sets:

Fat Man Pull Ups and Vacuum Trunk Twists (on the 2:00):

- Pull Ups: 4x7, 1x6

- VTT: 5x20

Supinated Grip Body Rows and Vacuum Trunk Twists (on the 2:00):

- Rows: 4x9, 1x8

- VTT: 5x20

Upper Back and Rear Delt Superset (on the 2:00):

- Rear Delt DB Swings: 35's x 1x10, 30's x 4x10

- Rope Face Pulls: 18x 5x10

Single Arm Landmine Suitcase Shrugs (on the 2:00):

- 60x 4x12 (each Arm)

Hammer Curls with Fat Gripz (on the 2:30):

- 35 x 4x12 (each arm)

Biceps and Upper Back Finisher (minimal rest):

- Barbell Spider Curls: 35x 3x15

- Snatch Grip Barbell Front Raises: 35x 3x15

P.M. Conditioning:

5 Rounds for time:

- 30 KB Swings @ 70 lbs

- 250m Rows

Time: 11:43

Thursday 3.04.21

A.M. Strength Training

Warm Ups (on the 2:00):

- Back Squats: 96x9, 136x7, 186x5, 226x3, 276x1

- Standing Calf Raises: 50x 1x12, 4x11

Work Sets:

Heavy Squat Movement (on the 2:00):

- Back Squats: 226x 5x5 (slow eccentrics)

Hip Hinge with Core (on the 2:30):

- Banded DB Romanian Deadlifts: 85's x 1x8, 80's x 3x8

- Vacuum Trunk Twists: 4x20

Knee Extensions Movement with Core (on the 2:00):

- Sissy Squats: 1x 4x10

- Vacuum Trunk Twists: 4x20

Knee Flexion Movement with Core (2:00):

- Supine Hanging Leg Curl: 1x9, 3x8 (work to 4x10)

- Vacuum Trunk Twists: 4x20

Single-Leg Quad Focus (on the 2:30):

- Bulgarian Split Squats: 5 x 3x12 (each leg)

Lateral Movement (minimal rest)

- Lateral Lunges: 0x 50 (25 each side, 22, 16, 12)

P.M. Conditioning:

5 Rounds for time:

- 25 Air Squats

- 250m Row

Time: 10:26

Wednesday 3.03.21

A.M. Strength Training:

Skipped Due to work.

P.M. Conditioning:

5x Rounds of:

- 15 Push Ups

- 30 KB Swings at 70 lbs

- 250m Row

Time: 14:24

Tuesday 3.02.21

A.M. Strength Training:

 Warm Up:

Shoulder Circuit (on the 2:00):

- Face Pull to Y- Raise Eccentrics: 2.5's x11, 5's x10, 10's x9

- Close Grip Bench Press: 45x11, 95x10, 135x9

Strength Training:

Reverse Grip Bench Press and Banded "No Money's" (on the 2:00):

- Bench Press: 159x 5x8

- No Money's: 5x10

Dips and Band Pull Aparts (on the 2:00):

- Dips x 4x9, 1x8

- Pull Aparts: Red Band x 5x10

Tall Kneeling 1-Arm Landmine Presses and 1-Arm Landmine High Pulls (on the 3:00):

- Press: 27x 3x12, 26x 1x12 (each arm, not including bar weight)

- High Pulls: 27x 3x12, 26x 1x12 (each arm, not including bar weight)

DB Skull Crushers and DB Lateral Raises (on the 2:30):

- Skull Crushers: 35's x 4x12

- Lateral Raises: 25's x 4x12

Triceps and SHoulder Finisher (50 reps each, no rest):

- Crossover Cable Pushdowns: 7.5 x 22, 16, 12

- Incline Supported DB Lateral Raises: 10's x 22, 16, 12

Serratus Push-Ups (1 set to technical failure):

- 13

P.M. Conditioning:

5x Rounds of:

- 25 Air Squats

- 250m Row

Time: 10:11

Monday 3.01.21

A.M. Strength Training:

Warm Up:

DB Shoulder Circuit (on the 2:00):

- Y Raises: 5x11, 10x10, 15x9

- Rear Delt Flyes: 5x11, 10x10, 15x9

- Prone DB External Rotations: 5x11, 10x10, 15x9

Work Sets:

Fat Man Chin Ups and Vacuum Trunk Twists (on the 2:00):

- Chin Ups: 4x7, 1x6

- VTT: 5x20

Body Rows and Vacuum Trunk Twists (on the 2:00):

- Rows: 4x9, 1x8

- VTT: 5x20

Upper Back and Rear Delt Superset (on the 2:00):

- Rear Delt DB Swings: 35's x 1x10, 30's x 4x10

- Rope Face Pulls: 18x 5x10

Single Arm Landmine Suitcase Shrugs (on the 2:30):

- 60x 4x12 (each Arm)

Lean_away DB Curls with Fat Gripz (on the 2:30):

- 35 x 4x12 (each arm)

Reverse Spider Curls (50 reps, minimal rest):

- 30x 22, 16, 12 (stay at this weight)

P.M. Conditioning:

5x 2:00 Rounds of:

- 30 KB Swings at 70 lbs

- Row for the rest of the round

Meters Rowed: 1162m in 10:05