Gutcheck Workout Week 22

A. Warm Up: 1mile Run, 3 Rope Climbs
B. Superset: 5 sets
     Deadlift - 3
     Weighted Pull Ups - 5
C. Superset: 5 sets
     Front Squat - 3 w/ 5 sec negative on each rep
     1-arm DB Row - 5 each side
D. Superset: 3 sets
     Standing T-Bar Row - 5
     Seated Row - 5 w/ 5 second negative on each rep
E. 6 minute Plank

Tuesday:
A. Warm Up: Stretch, Jog
B. DB Chest Press 5 x 5, 2 x 3
     *add 5 second negatives to the sets of 3
C. Superset: 5 sets
     Close Grip Bench Press - 5
     DB Curls - 5
D. Superset: 3 sets
     Weighted Dips - 10, 5, then end with a Max Reps set of Bodyweight Dips
     Hammer Curls - 10
E. Superset: 3 sets
     Tricep Push Downs - 20 reps
     Reverse Curls - 10 reps
F. Chinese Push Ups - 5 x 10

Wednesday:
A. warm Up: jump rope 10 minutes, stretch
B. Superset: 4 sets
     Hang Clean -3
     Push Press -5
C. Superset: 5 sets
     DB Shoulder Iso-Press - 5
     Shoulder Flys - 8
     Barbell Shrugs - 10
D. Superset: 3 sets
     Serrano Press - 5
     Band Face Pulls - 10
E. Superset: 3 sets
     Farmers Walk - 100ft
     Front Raises - 10 reps

Thursday:
A. Circuit: 4 rounds
     1/2 mile Run
     Medicine Ball Slams - 10
     Medicine Ball Thrusters - 10
     Medicine Ball Suplex - 10
     Medicine Ball Sit ups - 10

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, 4, 3, 3, 2* each leg
     *add 5 second negatives to each rep on the LAST set only
D. Superset: 3 sets
     DB Step Ups onto bench - 5 reps each leg
     Hamstring Bridge - 5 each side, 3 second pause at top
     Reverse Hyper - 10 reps, 3 second pause at the top

Saturday:

1000 Rep Workout
Warm Up: 1 mile Jog
100 each:
     Wide Pull Ups
     Jump Squats
     Dips
     Chin Ups
     Lunges
     Narrow Push Ups
     Slant Row
     BW Skulls
     Stability Alternates
     Reverse Hyperextension