November 20, 2016

Monday:

A. Warm Up: 1mile Run, 5 Rope Climbs
B. Deadlift - 3 x 3, 2 x 1
C. Superset: 5 sets
     Front Squat - 3 reps w/pause at the bottom
     Weighted Pull Ups - 5
D. Superset: 3 sets
     T-Bar Row
     1-arm DB Rows 5 x 5 each side
     *pause at the top of each rep on DB Rows
E. DB Curls, 10, 8, 6, 4, 2
F. Superset: 1 set
     Plate Lay Outs - 10
     Barbell Rollouts - 10 (pause 1 second at the bottom, 1 inch from the ground
     Stability Alternates - 20 each side
     Reverse Hyper - 25 reps
     Supermans - 10 reps w/plates

Tuesday:
A. Warm Up: Stretch, 1000m Row
B. DB Chest Press 1 x 10, 5 x 5
     *on the last 3 sets of 5, do a 1 second pause at the bottom of each rep
C. Superset: 3 sets:
     Close Grip Bench Press - 5 pause reps
     Overhead Tricep Extension - 10
     DB Skull Crushers - 10
D. Weighted Plank - 5 x 30 second goes

Wednesday:
A. warm Up: jog 5 minutes, stretch
B. Hang Clean & Press: 5 x 3
C. Superset: 3 sets
     Bent Over Fly - 8
     Iso- Fly - 5 each side
     Iron Crosses - 10
D. DB Shrugs - 15, 10, 8, 5 - hold last rep for a 10 count on each set
E. Superset: 5 sets:
     Farmers Walk: 100ft
     Prowler or Sled Push: 100ft
     Sprint: 200ft
*rest 2 minutes between rounds

Thursday: 
A. Circuit: 4 rounds
     500m Row
     Ring Push Ups - 20
     Ring Rows - 20
     Ring Dips - 10
     Ring Lay Outs - 10

Friday:
A. Warm Up: bike, stretch
B. Squat 2 x 5 warm up sets
     3 x 3, 3 x 1, all reps with 3 second pause at the bottom
C. Split Squats 2 x 5, 2 x 3 each leg
     *add 3 second pause to the bottom of each rep 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:
Circuit: 3 rounds:
1 mile Run
10 Tire Flips or Barbell Power Clean and Press
20 Kettle Bell Hip Swings
20 Sledge Hammers or Medicine Ball Slams


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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.