Gutcheck Workout Week 9

A. Deadlift - 5, 5, 3, 3, 2, 2, 1
*superset each set with 10 strict Pull Ups
B. Superset: 5 sets
     Wide T- Bar Row 5
     Wide Lat Pull Downs 10
C. Superset: 5 sets
     1- Arm DB Rows - 5 reps super heavy
     Standing T-Bar Row - 10 w/2 second squeeze at the top
D. Barbell Curls - 10, 8, 6, 4, 2, 10
E. 3 mile run

Tuesday:
A. DB Chest Press - 20, 15, 10, 8, 5
B. Superset: 3 Rounds
     Plyo Push Ups - Max Reps
     Ring Push Ups - Max Reps
     Dips - Max Reps
     Bodyweight Skullcrushers - Max Reps
C. Tricep Cable Pushdowns - 100 reps total
D. 6 Minute Plank

Wednesday:
A. Circuit: 3 Rounds
      5 Tire Flips or Barbell Clean and Press
      20 Sledgehammers or Medicine Ball Slams
      10 Kettle Bell Hip Swings
      100ft Farmers Walk
B. 1 mile Run
*after the mile run, repeat entire workout (3 rounds of the circuit and another mile run)

Thursday:
A. Warm Up: Stretch, Jog
B. Circuit: 3 rounds
     5 Deadlifts
     10 Shrugs
     10 Wide Pull Ups
     5 DB Curl and Press
C. Circuit: 5 Rounds
     8 Hang Cleans
     8 Push Press
     10 Barbell Rows
D. Barbell Rollouts - 50 total

Friday:
A. Superset: 5 sets
     Front Squat - 3
     Squat - 5
* use same weight for both
B. Split Squats 4 sets of 4 reps w/ 3 second pause at the bottom
C. Hamstring Bridges - 50 each side
D. Sled or Prowler Push - 3 sets of 150ft
E. Reverse Hyperextension- 100 reps total

Saturday:
A. Circuit: 10 rounds no rest
     10 Wide Pull Ups
     10 Narrow Push Ups
     10 Underhand Chin Ups
     10 Dips
     10 Pike Lay Outs
      1 minute Plank
      1 minute Walking Lunges
B. 20 minutes Jump Rope