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

Wednesday 10.09.24

  Rest day. Rucked 4 miles with the dog wearing a 20.25 lbs vest.

Tuesday 10.08.24

Strength Training:

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

- Dips: 0 x13, 10x12, 20x11, 30x10, 37 x9, 42 x 5x8

- Cable Face Pulls: 73x 4x10, 70x 6x10

Triceps and Rear Delts (every 3:00):

- JM Presses: 74.5 x12, 94.5 x11, 114.5 x 3x10

- Band Pull Aparts: 5x20

Triceps and Shoulders (every 3:45):

- 1-Arm Crossover Cable Pushdowns: 33x 3x10, 1x9

- DB Lateral Raises: 35's x 2x11, 2x10

Monday 10.07.24

Strength Training:

Pull with Neck Extensions (every 3:00):

- Chest Supported Rows: 61.5 x13, 91.5 x12, 121.5 x11, 151.5 x10, 181.5 x9, 211.5 x 5x8

- Banded Neck Extensions: 10x10

Traps with External Rotation (every 3:00):

- Kelso Shrugs: 220 x 3x10

- Band External Rotation: 4x10 

Lats with External Rotation (every 3:00):

- Pike Pull Ups: 2 x 3x10

- Banded External Rotations: 3x10

Biceps with External Rotation (every 3:00):

- GHD Preacher Curls: 80 x 3x10, 1x9 (work up to 4x10)

- External Rotations: 3x10

Sunday 10.06.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 18.25 x 5x10

- Heels Elevated Squats: 18.25 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 91.25 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 91.25 x 5x8

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 121.25 x 5x10

- Safety Bar Squats: 121.25 x 5x10

- GHD Sit-Ups: 2x7, 3x6

Saturday 10.05.24

 Rest day. Rucked 4 miles with the dog wearing a 20 lbs vest.

Friday 10.04.24

Strength Training:

Pull with Neck Extensions (every 3:00):

- Chest Supported Rows: 61.25 x13, 91.25 x12, 121.25 x11, 151.25 x10, 181.25 x9, 211.25 x 5x8

- Banded Neck Extensions: 10x10

Traps with External Rotation (every 3:00):

- Kelso Shrugs: 219 x 3x10

- Band External Rotation: 4x10 

Lats with External Rotation (every 3:00):

- Pike Pull Ups: 1.75 x 3x10

- Banded External Rotations: 3x10

Biceps with External Rotation (every 3:00):

- GHD Preacher Curls: 80 x 1x10, 3x9 (work up to 4x10)

- External Rotations: 3x10

Thursday 10.03.24

Strength Training:

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

- Dips: 0 x13, 10x12, 20x11, 30x10, 36.75 x9, 41.75 x 5x8

- Cable Face Pulls: 73x 3x10, 70x 7x10

Triceps and Rear Delts (every 3:00):

- JM Presses: 74.25 x12, 94.25 x11, 114.25 x 3x10

- Band Pull Aparts: 5x20

Triceps and Shoulders (every 3:45):

- 1-Arm Crossover Cable Pushdowns: 33x 2x10, 2x9

- DB Lateral Raises: 35's x 1x11, 3x10

Wednesday 10.02.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 18 x 5x10

- Heels Elevated Squats: 18 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 91 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 91 x 5x8

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 121 x 5x10

- Safety Bar Squats: 121 x 5x10

- GHD Sit-Ups: 1x7, 4x6

Tuesday 10.01.24

Strength Training:

Pull with Neck Extensions (every 3:00):

- Chest Supported Rows: 61 x13, 91 x12, 121 x11, 151 x10, 181 x9, 211 x 5x8

- Banded Neck Extensions: 10x10

Traps with External Rotation (every 3:00):

- Kelso Shrugs: 218 x 3x10

- Band External Rotation: 4x10 

Lats with External Rotation (every 3:00):

- Pike Pull Ups: 1.5 x 3x10

- Banded External Rotations: 3x10

Biceps with External Rotation (every 3:00):

- GHD Preacher Curls: 80 x 1x10, 3x9 (work up to 4x10)

- External Rotations: 3x10

Monday 09.30.24

 Rest day. Played in a gold tournament.

Sunday 09.29.24

Strength Training:

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

- Dips: 0 x13, 10x12, 20x11, 30x10, 36.5 x9, 41.5 x 5x8

- Cable Face Pulls: 70.75x 10x10

Triceps and Rear Delts (every 3:00):

- JM Presses: 74 x12, 94 x11, 114 x 3x10

- Band Pull Aparts: 5x20

Triceps and Shoulders (every 3:00):

- Crossover Cable Pushdowns: 32x 5x10

- DB Lateral Raises: 35's x 5x10