Gutcheck Workout Week 14

A. Warm Up: 10 minutes Airdyne or Bike
B. Superset: 5 sets
     Deadlift - 3 reps
     Weighted Pull Ups - 5 reps
C. Superset: 4 sets
     Front Squat - 3 Heavy reps
     T-bar Row - 8 reps
     Supermans - 10 reps w/plates
D. 1-arm DB Rows 5 x 5 each side
     *add 1/4 rep at the top on the last 2 sets
E. Superset: 5 sets
     Barbell Curls - 5 reps
     Rope Climb or 10 Underhand Chin Ups
F. Superset: 3 sets
     Plate Lay Outs - 10
     Barbell Rollouts - 10
     Stability Alternates - 10 each side

Tuesday:
A. Warm Up: Stretch, 10 Med Ball Slams, 10 Medicine Ball Chest Pass
B. DB Chest Press 2 x 10, 3 x 5, 1 x 20
C. Superset: 3 sets
     Close Grip Bench - 3 pause reps
     Weighted Dips - 10
D. Superset: 3 sets:
     DB Skull Crushers - 5
     Overhead DB Tricep extensions - 5
     Bodyweight Skullcrushers - max reps
E. Plank - 6 minutes

Wednesday:
A. warm Up: 10 minutes Jump Rope, Stretch
B. Hang Cleans: 5, 5, 3, 3, 2, 1
C. Superset: 3 sets
     Standing Iso-DB Press - 5 each side
     Iso- Fly - 5 each side
     Regular flys - 10
D. Barbell Shrugs - 10x10
     *20 seconds rest between sets
D. Farmers Walk: 5 minutes
     *use DBS=Bodyweight. During breaks do 10 Burpees

Thursday:
A. Circuit: 10 rounds
     1 minute treadmill sprint
     10 Pull Ups
     1 minute Treadmill sprint
     20 Push Ups
     1 minute treadmill sprint
     10 Ab Wheels

Friday:
A. Warm Up: bike, stretch
B. Squat 2 x 5 warm up sets
     3 x 3
     1 x 3/6/9 stripdown
C. Split Squats 5 x 4 each leg
     *add 1/4 rep to the bottom of each rep on sets 1 and 2. Move up in weight each set.
D. Superset: 3 sets
     Hamstring Bridge - 5 each side, 3 second hold at top
     Bodyweight Lunge: 1 minute

Saturday:
A. Superset: 7 rounds
     DB Chest Press
     Seated Row
     Medicine Ball Push Up
     Ring Rows
*rep scheme: 20 each on round 1, 15 each round 2, 10 each, 5, 10, 15, 20.
B. 2 mile run