Gutcheck Workout Week 17

A. Warm Up: 1mile Run
B. Superset: 6 sets
     Deadlift - 1 heavy rep
     Weighted Pull Ups - 8 reps
C. Superset: 5 sets
     Front Squat - 1 Heavy reps
     T-bar Row - 5 reps
     Supermans - 10 reps w/plates
D. 1-arm DB Rows 5 x 5 each side
     *3 second negative on each rep
E. Superset: 3 sets
     DB Curls - 5 reps
     Rope Climb or 10 Underhand Chin Ups
     Hammer Curls - 5 reps
F. Superset: 1 set
     Plate Lay Outs - 10
     Barbell Rollouts - 10
     Stability Alternates - 10 each side
     Reverse Hyper - 25 reps
     DB Side Bends - 25 reps each side

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 5 second negative on each rep
C. Close Grip Bench Press - 5, 5, 3, 3, 1
D. Superset: 3 sets:
     Ring Push Ups - max reps
     Dips - max reps
     Bodyweight Skullcrushers - max reps
E. Plank - 6 minutes

Wednesday:
A. warm Up: jog 5 minutes, stretch
B. Sprints: 3 x 50ft, 3 x 100ft, 3 x 200ft
C. Cleans: 6 x 1
D. Superset: 3 sets
     Standing Iso-DB Press - 5 each side
     Iso- Fly - 5 each side
     Regular flys - 10
E. Barbell Shrugs - 5 x 10, 1 x 50
F. Farmers Walk: 5 x 100ft
    *jump rope 1 minute between each walk

Thursday:
A. Circuit: 10 rounds
     1 minute treadmill 15% incline, 4-5mph jog
     10 Pull Ups
     1 minute treadmill 15% incline, 4-5mph jog
     20 Push Ups
     1 minute treadmill 15% incline, 4-5mph jog
     10 Barbell Roll Outs

Friday:
A. Warm Up: bike, stretch
B. Squat 1 x 5 warm up sets
     3 x 3
     3 x 1 with 5 second negative
C. Split Squats 4 x 3 each leg
     *add 5 second negatives to each rep on the 3rd and 4th set
D. Superset: 3 sets
     Hamstring Bridge - 5 each side, 3 second hold at top
     Bodyweight Lunge: 1 minute

Saturday:
100 Pull Ups
- 1 mile Run
100 Chin Ups
- 1 mile Run
100 Dips
- 1 mile Run
100 Pike Lay Outs