November 27, 2016

Monday:

A. Warm Up: 1mile Run, 5 Rope Climbs
B. Deadlift - 5, 2, 2, 2, 2, 1
C. Superset: 5 sets
     Front Squat - 5, 4, 3, 2, 1
     Weighted Pull Ups - 5
D. Superset: 3 sets
     Standing T-Bar Row - 5
     Seated Row - 8
E. Superset: 4 sets
     DB Curls - 5
     Underhand Chin Ups - 10
F. Superset: 1 set
     Plate Lay Outs - 10
     Barbell Rollouts - 10
     Stability Alternates - 20 each side
     Reverse Hyper - 25 reps
     Supermans - 10 reps w/plates

Tuesday:
A. Warm Up: Stretch, 2000m Row
B. DB Chest Press 1 x 10, 3 x 5, 1 x 3, 1 x 1
C. Superset: 3 sets:
     Close Grip Bench Press - 5 reps
     Weighted Dips - 8 reps
D. Overhead Tricep single arm extension - 5 x 5 each side
E. Weighted Plank - 5 x 15 seconds

Wednesday:
A. warm Up: jump rope 10 minutes, stretch
B. Hang Clean & Press: 5, 3, 1, 1, 1
C. Superset: 3 sets
     DB Shoulder Press - 5
     Iron Crosses - 10
     Plate Raises - 20
D. Barbell Shrugs - 10 x 10
E. Farmers Walk 3 x 100ft

Thursday:
A. Circuit: 5 rounds
     Airdyne or Rower - 3 minutes
     Med Ball Slams - 10
     Med Ball Suplex - 10
     Plyo-Push Ups - 10
     Pull Ups - 10
     Ab Wheel - 10

Friday:
A. Warm Up: bike, stretch
B. Squat 2 x 5 warm up sets
     3, 3, 2, 2, 1, 1
C. Split Squats 4 x 4 each leg
D. Superset: 3 sets
     KB Hip Swing - 5 reps
     Hamstring Bridge - 5 each side, 3 second pause at top
     Reverse Hyper - 10 reps, 3 second pause at the top

Saturday:
100 Pull Ups
100 Dips
100 Chin Ups
100 Push Ups
4 mile Jog


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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.