Gutcheck Workout Week 16

A. Warm Up: 1mile Run
B. Deadlift - 5, 5, 3, 3, 3, 3
C. Weighted Pull Ups - 5 x 5
D. Superset: 5 sets
     Front Squat - 5 reps w/pause at the bottom
     T-bar Row - 5 reps
E. 1-arm DB Rows 5 x 5 each side
    *pause at the top of each rep
F. Superset: 3 sets
     DB Curls - 5 reps
     Rope Climb or 10 Underhand Chin Ups
     Hammer Curls - 5 reps
G. Superset: 1 set
     Plate Lay Outs - 10
     Barbell Rollouts - 10
     Stability Alternates - 10 each side
     Reverse Hyper - 25 reps
     Supermans - 10 reps w/plates

Tuesday:
A. Warm Up: Stretch, 10 Med Ball Slams, 10 Medicine Ball Chest Pass
B. DB Chest Press 1 x 10, 3 x 5, 2 x 3
     *on the sets of 3, do a 1 second pause at the bottom of each rep
C. Superset: 3 sets:
     Close Grip Bench Press - 5
     Overhead Tricep Extension - 5
     DB Skull Crushers - 5
D. Superset: 1 set:
     Ring Push Ups - 1 minute
     Dips - 1 minute
     Bodyweight Skullcrushers - 1 minute
E. Plank - 6 minutes

Wednesday: 
A. warm Up: jog 5 minutes, stretch
B. Sprints: 3 x 50ft, 3 x 100ft, 3 x 200ft, 3 x 50ft
C. Hang Cleans: 5 x 5
D. Superset: 3 sets
      Standing Iso-DB Press - 3 each side
      Iso- Fly - 5 each side
      Iron Crosses - 10
E. DB Shrugs - 10 x10 - hold last rep for a 10 count on each set
F. Farmers Walk: 3 x 200ft
     *jump rope 2 minutes between each walk

Thursday:
A. Circuit: 10 rounds
     1 minute treadmill 15% incline, 4-5mph jog
     10 Underhand Chin Ups
     1 minute treadmill 15% incline, 4-5mph jog
     10 Narrow Push Ups
     1 minute treadmill 15% incline, 4-5mph jog
     10 Chinese Push Ups

Friday:
A. Warm Up: bike, stretch
B. Squat 1 x 5 warm up sets
     5 x 3 with 3 second pause at the bottom
C. Split Squats 4 x 3 each leg
     *add 3 second pause to each bottomrep on the 3rd and 4th set
D. Superset: 3 sets
     Hamstring Bridge - 5 each side, 3 second pause at top
     Reverse Hyper - 10 reps, 3 second pause at the top

Saturday:
4 mile Jog
100 Wide Pull Ups
100 Dips
100 Push Ups
100 Ab Wheel