Tuesday 6/27/17

EZ-Bar Pullover
8 x (65,75,85,95,105,105)

Weighted Bar Dips
5 x (25,50,75,100,75,50,25)

8 rounds:
8 Close Grip Chest Press (100)
8 Neutral Grip Lat-Pulldown (150)
(rest :30 between rounds)

2 rounds:
15 Pec Deck (70)
15 Plate Raise (25)
15 Triceps Ext (50)
15 Single-Arm Nautilus Curls (80)
(rest 1:00)

Sunday 6/25/17

Snatch
2x2 (185)
1x1 (195)
5x1 (205)

Snatch High Pull
3x3 (185)

Back Squat
1x3 (315)
1.2.3 (365)

Saturday 6/24/17

3 rounds:
12 Lat-Pulldowns (150)
12 Chest Press (110)
12 Bent Lateral Raise (20)
12 Pec Deck (70)
12 Mutt Bar Curls (55)
12 Mutt Bar Triceps Ext (55)
(rest 1:00 between rounds)

Cable Curl
12 Close Grip (40)
12 Wide Grip (40)
10 Close Grip
10 Wide Grip
8 Close Grip
8 Wide Grip
(rest :30 between sets)

Not timed:
200m Jog
20 ABMAT Sit-ups
20 Back Extensions
200m Jog
15 ABMAT Sit-ups
15 Back Extensions
200m Jog
10 ABMAT Sit-ups
10 Back Extensions

Thursday 6/23/17

7:30a Session
Superset
8 Weighted Dips (25,35,45,55,70)
5 Weighted Pull-ups (10,20,30,40,30)
(rest 1:00 between rounds) 

Superset
8 Close Grip Chest Press (100,110,120,130,140)
8 Seated Row (150,160,170,180,190)
(rest 1:00 between rounds)

Superset
8 Nose Breakers (65,75,85,95,105)
8 EZ Bar Curl (65,75,85,95,105)
(rest 1:00 between rounds)

10-8-6-4-2
Triceps Extension (60)
Single-Arm Nautilus Curl (80)
(no rest between rounds)

6:00p Session
"The Prowler Challenge"  
8 rounds:
40yrd Sled Push (225)
(rest 1:00 between rounds)

 

Wednesday 6/21/17

Power Clean 
2x3 (185)
1x2 (195)
1x2 (205)
1x2 (215)
1x2 (225)
1x2 (235)
1x2 (245)

Push Press 
1x2 (195)
1x2 (205)
1x2 (215)
1x2 (225)
1x2 (235)
1x2 (245)

RDL
3x3 (225)  

 

Tuesday 6/20/17

Superset
8 Barbell Pullovers (65,75,85,95,105)
8 Barbell Curls (65,75,85,95,85)
(Rest 1:00)

5 rounds:
10 Supinated Grip Lat Pulldowns (150)
10 Close Grip Chest Press (100)
200m Jog

15-12-9-6
Single-Arm Nautilus Curl (80)
Triceps Extension (50)

Sit-ups
50

Monday 6/19/17

Snatch 
2x (185)
2x (195)
2x (205)
2x1 (215)

Snatch Pull
3x3 (275)

Back Squat 
2x3 (365)