Gutcheck Workout Week 19

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