Gutcheck Workout Week 5

Monday
A. Warm Up: Stretch, Jump Rope
B. Deadlift 2 x 5, 3 x 3
C. Rack Pull Deadlifts 3 x 3 (set bar at knee height)
C. Superset: 5 sets
     T-Bar Row - 5
     Seated Row - 10
D. 1 arm DB rows 10 per side, 9 per side, 8…all the way down to 1 each side.
E. Barbell Curls 4 x 5, 1 x 5/10/20 stripdown set
F. 6 minute Plank

Tuesday
A. DB Chest Press 20, 15, 10, 8, 5, 5, 5
B. Superset: 3 sets
     Close Grip Bench Press - 5 reps
     Ring Push Ups - Max Reps
     Dips - Max Reps
C. Superset: 4 sets
     Overhead DB tricep extension 8
     DB Skull Crushers 8
     Tricep cable press downs - 20
D. Core Circuit: 2 rounds
     Ring Lay Outs or Ab Wheel - 20
     Chinese Push Ups - 10
E. Run 2 miles

Wednesday
A. Warm Up: Jump Rope 10 minutes
B. Hang Cleans 3 x 3
C. Standing DB Shoulder Press 4 x 8
D. Superset: 3 sets
     Shoulder flys 20
     Barbell Shrugs 10 w/pause at the top
E. Superset: 3 rounds
     Farmers Walk 100 feet
     Battle Ropes - 1 minute

Thursday
A. Stretch/Jog
B. 2000m Row
C. AMRAP: 10 minutes
     Med Ball Slams 5
     Med Ball Thruster Throws 5
     Med Ball Push Ups 10
D. Neck Bridges on Swiss Ball 3 x max time/30 sec rest between
E. Chinese Push Ups: 5 sets Max Reps
F. DB Wrist Curls -100 reps each side

Friday
A. Serrano Pause Squats 3 x 3
     Front Squat - 5 x 3 reps
B. Split Squats 2 x 5w/ 1/4 rep at bottom, 3 x 3 each leg
C. Superset: 3 sets
     Walking Lunges - 2 minutes
     Hamstring Bridges - 5 reps each side, 5 second pause at the top

Saturday
A. Active Stretch/5 Rope Climbs
B. 100 wide Pull Ups
C. 100 Narrow Push Ups
D. 100 Under hand Chin ups
E. 100 Push Up Walk Ups
F. 100 Stability Alternates
G. 100 Hip Dips on bench (each side)
H. Airdyne - 10 minutes max distance