September 18, 2016

Monday:
A. Deadlift - 5, 5, 3, 3, 2, 2, 1
*superset each set with 10 strict Pull Ups
B. Superset: 5 sets
     Wide T- Bar Row 5
     Wide Lat Pull Downs 10
C. Superset: 5 sets
     1- Arm DB Rows - 5 reps super heavy
     Standing T-Bar Row - 10 w/2 second squeeze at the top
D. Barbell Curls - 10, 8, 6, 4, 2, 10
E. 3 mile run

Tuesday:
A. DB Chest Press - 20, 15, 10, 8, 5
B. Superset: 3 Rounds
     Plyo Push Ups - Max Reps
     Ring Push Ups - Max Reps
     Dips - Max Reps
     Bodyweight Skullcrushers - Max Reps
C. Tricep Cable Pushdowns - 100 reps total
D. 6 Minute Plank

Wednesday:
A. Circuit: 3 Rounds
     5 Tire Flips or Barbell Clean and Press
     20 Sledgehammers or Medicine Ball Slams
     10 Kettle Bell Hip Swings
     100ft Farmers Walk
B. 1 mile Run
*after the mile run, repeat entire workout (3 rounds of the circuit and another mile run)

Thursday:
A. Warm Up: Stretch, Jog
B. Circuit: 3 rounds
     5 Deadlifts
     10 Shrugs
     10 Wide Pull Ups
     5 DB Curl and Press
C. Circuit: 5 Rounds
     8 Hang Cleans
     8 Push Press
     10 Barbell Rows
D. Barbell Rollouts - 50 total

Friday:
A. Superset: 5 sets
     Front Squat - 3
     Squat - 5
     * use same weight for both
B. Split Squats 4 sets of 4 reps w/ 3 second pause at the bottom
C. Hamstring Bridges - 50 each side
D. Sled or Prowler Push - 3 sets of 150ft
E. Reverse Hyperextension- 100 reps total

Saturday:
A. Circuit: 10 rounds no rest
     10 Wide Pull Ups
     10 Narrow Push Ups
     10 Underhand Chin Ups
     10 Dips
     10 Pike Lay Outs
     1 minute Plank
     1 minute Walking Lunges
B. 20 minutes Jump Rope


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Size Chart
 Size Chest Length
S 36" 28"
M 40" 29"
L 44" 30"
XL 48" 31"
XXL 52" 32"

 

This size chart pertains specifically to t-shirts and hoodies.

Please note that sizes are approximate. Chest is measured just below the arms and length is measured from the high point of the collar to the bottom of the hem.