Gutcheck Workout Week 6

A. Warm Up: Stretch, Jump Rope
B. Deadlift 5, 3, 3, 1, 1, 1, 1, 1
C. Rack Pull Deadlifts 3 x 5 (set bar at knee height)
C. T-Bar Row - 5x5, 1 x 5/10/20 stripdown
D. Superset: 5 rounds
     1 arm DB rows 8 each side
     Wide Pull Ups 12
E. Superset: 3 rounds
     Barbell Curls 5
     Hammer Curls 5
     DB Curls 5
F. 6 minute Plank

Tuesday:
A. Warm Up: Run 2 miles
B. DB Chest Press 6 x 10
C. Superset: 3 sets
     Close Grip Bench Press - 3-5 reps
     Weighted Dips - Max Reps
D. Superset: 4 sets
     Single arm Overhead DB tricep extension - 8 each side
     Bodyweight Skull Crushers Max Reps
     Tricep cable press downs - 20
E. L-Sit Leg or knee Raises: 50 total

Wednesday:
A. Warm Up: Jump Rope 10 minutes
B. Hang Cleans 3 x 3
C. Standing DB Shoulder Press 4 x 5, 1 x 5/5/5/5/5 (run the rack heavy to light)
D. Superset: 3 sets
     Iron Crosses 10
     Shoulder flys 10
     Bent over shoulder fly 10
E. Barbell Shrugs 5 x12
F. Superset: 3 rounds
    Farmers Walk 100 feet
    Plate Raises - 10
    Farmers Walk 100 feet
    Plate Passes - 10 each direction

Thursday:
A. Stretch/Jog
B. Superset: 4 rounds
     1/4 mile treadmill "sprint"
     Med Ball Slams 10
     Med Ball Push Ups 20
     Underhand Chin Ups 20
     Chinese Push Ups Max Reps
C. Neck Bridges on Swiss Ball 3 x max time/30 sec rest between
D. DB Wrist Curls -100 reps each side

Friday:
A. Box Squats: 5 x 3
B. Front Squat - 3 x 3
C. Split Squats - 4 x 4 each leg
     *1st set - add a 1/4 rep at the bottom
     *2nd set - pause 2 seconds at the bottom
     *3rd and 4th set - normal reps
C. Superset: 3 sets
     Hamstring Bridges - 5 reps each side, 5 second pause at the top
     Reverse Hyper: 20 reps

Saturday:
A. Active Stretch/5 Rope Climbs
B. Circuit: 10 rounds
     Wide Pull Ups - 10
     Narrow Push Ups 10
     Under hand Chin ups 10
     Push Up Walk Ups 10
     Stability Alternates 10 (each side)
     Hip Dips on bench 10 (each side)
     Airdyne - 1 minute