Monday DB Bench Press, 4 x 10-12 (301)DB Z-press 4 x 8-10SS: A) Lat Pull-downs 3 x 15 (30×1) B) Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededRussian Twists 3 x 15 (L+R=1) TuesdayGoblet Squat 4 x 10-12 (301)SS: A) Russian KB Swings 4 x 12B) Single Leg Deadlifts, 4 x 8/legPull-ups...Read More
Monday StrongBack Squat, 10-8-5-3-3 BuildingSS A) DB Romanian Deadlifts, 3 x 12B) DB Bent-over Rows, 3 x 12Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed, sub inverted row)Banded Pull-throughs TabataWeighted Wall-sits, 4 x :45 seconds CompBox Squat, 8 x 3 @60% (pause on box, fast up)Romanian Deadlift, 4 x 8...Read More
MondayBack Squat, build to a heavy single, take 70% and do 4 x 5Sumo Deadlift, 4 x 6-10 (heavy)SS: A)Weighted Step-ups, 4 x 8-10/legB: DB Romanian Deadlift 4 x 10-12Glute Ham Raise negative, 4 x 5 as slow APPlank Pull-throughs, 4 x 20 (L+R = 2) Tuesday2 Board Bench Press (Heavy single, 4 x 5...Read More
MondayBench Press, 10-8-5-3-3 BuildingZ-press 4 x 6Lat Pull-downs 3 x 15 (30×1) Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededRussian Twists 3 x 15 (L+R=1) TuesdayBack Squat, 10-8-5-3-3 BuildingSS A) DB Romanian Deadlifts, 3 x 12B) DB Bent-over Rows, 3 x 12Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from...Read More
Monday StrongWide grip Bench Press 5 x 5, working up to a heavy setZ-press 4 x 6SS: 1)DB Floor Press 3 x 10-122)Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededPlank Pull-throughs 3 x 20 (L+R=2) CompBack squat 4 x 5 @ 75%Sumo Deadlifts 4 x 8-10 moderate (~50ish%)SS: A) DB Deadlift...Read More
MondayDeadlift, build to a heavy single, take 70% and do 4 x 5Anderson Back Squat, 4 x 6-10 (heavy)Single Leg KB Deadlift 4 x 6-10/legSS: 1) Reverse Hyper 3 x 8-122) Band Pull-Through 3 x 20-25Tabata Reverse Crunches TuesdayStrict Press (band assisted) find heavy singlePendlay Row, 3 x 6-10 heavyDB Floor Press 4 x 10-12...Read More
MondayWide grip Bench Press 5 x 5, working up to a heavy setZ-press 4 x 6SS: 1)DB Floor Press 3 x 10-122)Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededPlank Pull-throughs 3 x 20 (L+R=2) TuesdayBack Squat 5 x 5, working up to a heavy setBarbell Bent-over row, 4 x 6 (301)Pull-ups...Read More
Monday STRONGBench Press 6 x 8 (301) 30 seconds rest b/w setsSeated DB Press 6 x 8 (301) 30 seconds rest b/w setsLat Pull-downs 3 x 15 (30×1) Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededRussian Twists 3 x 15 (L+R=1) COMPBox Squat, 8 x 3 @60% (pause on box, fast up)Deadlift,...Read More
MondayBack squat 3-2-1 (find heavy triple for day, add 5% for 2, add 5% for 1Romanian Deadlift 4 x 8-10 heavyWeighted Step-ups, 4 x 8-10/legGlute Ham Raise negative, 3 x 5 as slow APGHD Situps 4 x 10, minimal rest TuesdayBench Press 3-2-1(find heavy triple for day, add 5% for 2, add 5% for 1Z-Press,...Read More
