Gutcheck Workout Week 21

A. Warm Up: 1mile Run, 3 Rope Climbs
B. Deadlift - 3, 3, 2, 1, 1, 1
C. Superset: 5 sets
     Front Squat - 3 w/ 5 sec negative on each rep
     Weighted Pull Ups - 5
D. Superset: 3 sets
     Standing T-Bar Row - 5
     Seated Row - 5 w/ 5 second negative on each rep
E. Superset: 3 sets
     DB Curls - 5
     Hammer Curls - 10
F. AB Wheel - 50 total reps

Tuesday:
A. Warm Up: Stretch, Jog
B. DB Chest Press 3 x 10, 2 x 5, 1 x 3
     *add 5 second negatives to the sets of 3
C. Close Grip Bench Press - 10, 6, 3
D. Weighted Dips - 10, 5, then end with a Max Reps set of Bodyweight Dips
E. Tricep Push Downs - 100 total
F. Chinese Push Ups - 5 x 10

Wednesday:
A. warm Up: jump rope 10 minutes, stretch
B. Hang Clean 5 x 3
C. Superset: 5 sets
     DB Shoulder Press - 5
     Shoulder Flys - 8
     Barbell Shrugs - 10
D. Superset: 3 sets
     Serrano Press - 5
     Band Face Pulls - 10
E. Farmers Walk 5 x 100ft

Thursday:
A. Circuit: 4 rounds
     1/4 mile Run
     25 Pull Ups
     25 Narrow Push Ups
     25 Chin Ups
     25 Push Ups
*do multiple sets if necessary until 25 total of each exercise is reached

Friday:
A. Warm Up: bike, stretch
B. Squat 1x 10 warm up set
     2 x 5
     2 x 3*
     *on the sets of 3 add a 5 second negative to each rep
C. Split Squats 5 x 3 each leg
     *add 5 second negatives to each rep on the LAST set only
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:
4 mile Jog
50 Medicine Ball Slams
6 minute Plank