Thursday, February 22, 2018

Thursday 2/22/18

9:00a
Nautilus Plate Loaded Pullover
15 x (120)
(rest 1:00)
12 x (120)
(rest :45)
9 x (120)
(rest :30)
6 x (120)

Close Grip Chest Press

15 x (100)
(rest 1:00)
12 x (100)
(rest :45)
9 x (100)
(rest :30)
6 x (100)

Seated Cable Row

15 x (170)
(rest 1:00)
12 x (170)
(rest :45)
9 x (170)
(rest :30)
6 x (170)

Nautilus Shoulder Press

15 x (120)
(rest 1:00)
12 x (120)
(rest :45)
9 x (120)
(rest :30)
6 x (120)

2 rounds:

Push each exercise to failure. No rest between exercises.
Seated Dip (100) 12/10
Rope Triceps Pushdown (60) 12/10
(rest 1:00)

2 rounds:

Push each exercise to failure. No rest between exercises.
Single-Arm Nautilus Curl (120) 12/8
Hammer Strength Gripper (120) 30/30
(rest 1:00)

Iron Mind "Go Really Gripper"

50 x (20)
40 x (30)
3x20 (40)
______________________________________________

6:00p

3 rounds:
:30 Sled Push Shuttle (225)
:30 Rest

800m Recovery Run


3 rounds:

:30 Sled Push Shuttle (225)
:30 Rest

800m Recovery Run


3 rounds:

:30 Sled Push Shuttle (225)
:30 Rest
(rest 1:00 between sets)





Sunday, February 18, 2018

Sunday 2/18/18

3 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Plate Loaded Pullover (130) 12/12/10
Supinated Pulldown (180) 12/10/8
(rest 1:30 between rounds)

3 rounds:
Each exercise to failure. No rest between exercises.
Pec Deck (90) 12/10/8
Close Grip Chest Press (100) 12/12/10
(rest 1:30 between rounds)

3 rounds:
Each exercise to failure. No rest between exercises.
Single-Arm Nautilus Curl (120) 12/10/10
Seated Dip (100) 12/12/12
Hammer Strength Gripper (120) 30/30/30
(rest 1:30 between rounds)

Iron Mind "Go-Really-Grip"
2x20 (20)
2x20 (30)

Band Pull Apart
(red) 100



Thursday, February 15, 2018

Thursday 2/15/18

9:00a
2 rounds:
Each exercise to failure. No rest between exercises.
Lat Pulldown (160) 12/12
Nautilus Plate Loaded Pullover (120) 10/9
Seated Row (160) 12/12 
(rest 2:00 between rounds) 

2 rounds:
Each exercise to failure. No rest between exercises.
Close Grip Chest Press (100) 12/12
Pec Deck (90) 9/6
Seated Dip (100) 10/10
(rest 2:00 between rounds) 

2 rounds:
Each exercise to failure. No rest between exercises.
Single-Arm Nautilus Curl (110) 15/12
Hammer Strength Gripper (120) 30/30
(rest 1:30 between rounds) 

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/10
Triceps Pushdown (80) 10/10
Band Pull Apart (red) 30/30
(rest 1:30 between rounds) 
________________________

6:00p 
3 rounds:
:10 Sled Push Shuttle (225)
:50 Rest 
:20 Sled Push Shuttle 
:40 Rest 
:30 Sled Push Shuttle 
:30 Rest 
:40 Sled Push Shuttle 
:20 Rest 
:50 Sled Push Shuttle 
(rest 5:00 between rounds) 


 



Wednesday, February 14, 2018

Tuesday, February 13, 2018

Tuesday 2/13/18

3 rounds for time: (12:56)
500m Row 
400m Run 

Each exercise to failure. No rest between exercises.
25 Nautilus AB1 (100)
15 Single-Arm Nautilus Curl (100)
50 Hammer Strength Gripper (100) 
20 Nautilus AB1 (100)
12 Single-Arm Nautilus Curl (100)
40 Hammer Strength Gripper (100) 
15 Nautilus AB1 (100)
10 Single-Arm Nautilus Curl (100)
30 Hammer Strength Gripper (100) 


Monday, February 12, 2018

Sunday 2/11/18

Hammer Strength Combo Twist
2x20 (each side) (140)


Hammer Strength Pullover 
6x6 (180) 
(Rest :30 between sets)

Nautilus Shoulder Press
6x6 (130)
(Rest :30 between sets)


Seated Cable Row
6x6 (160)
(Rest :30 between sets) 


3 rounds:
Each exercise to failure. No rest between exercises.
10 Alternating Arm Dumbbell Curls (35)
15 Triceps Pushdowns (80)
30 Hammer Strength Gripper (100)
(rest 1:00 between rounds)


Thursday, February 8, 2018

Thursday 2/8/18


9:00a
Hammer Strength Ground Based Twist
2x 20 (each side)

2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Hammer Strength Pullover
8-12 Seated Row
8-12 Zottman Curl
(rest 1:30 between rounds)


2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Dumbbell Lateral Raise
8-12 Nautilus Shoulder Press
50 Band Pull Apart
(rest 1:30 between rounds)


2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Pec Deck
8-12 Hammer Strength Chest Press
8-12 Cybex Seated Dip
(rest 1:30 between rounds)


2 rounds:
Each exercise to failure. No rest between exercises.
8-12 Single-Arm Nautilus Curl
8-12 Rope Triceps Pushdown
30 Hammer Strength Gripper
(rest 1:30 between rounds)

_______________________________________

6:00p
With a partner:
400m Sled Pull (135)
400m Sled Push 
400m Sled Pull
(share work anyhow. one person works at a time)

2 rounds:
Each exercise to failure. No rest between exercises.
Single-Arm Nautilus Curl (100) 12/12
Hammer Strength Gripper
(rest 1:30 between rounds)

15 Strict Pull-ups 


Tuesday, February 6, 2018

Tuesday 2/6/18

15 Single-Arm Nautilus Curl (100)
30 Hammer Strength Gripper (105)
12 Triceps Pushdown (50)
(rest 1:00)
12 Single-Arm Nautilus Curl (100)
30 Hammer Strength Gripper (105)
10 Triceps Pushdown (50)
(rest :45)
10 Single-Arm Nautilus Curl (100)
30 Hammer Strength Gripper (105)
8 Triceps Pushdown (50)
(rest :30)
8 Single-Arm Nautilus Curl (100)
30 Hammer Strength Gripper (105)
6 Triceps Pushdown (50)
(rest :15)
6 Single-Arm Nautilus Curl (100)
30 Hammer Strength Gripper (105)
4 Triceps Pushdown (50)



Thursday, February 1, 2018

Thursday 2/1/18

9:00a 
Hammer Strength Decline Press
4x12 (140)

Hammer Strength Chest Press
4x12 (140)

Hammer Strength Seated Dip 
4x12 (230)

Hammer Strength Pullover 
4x12 (180)

Seated Cable Row 
4x12 (180)

3 rounds:
Each exercise to failure. No rest between exercises.
Single-Arm Nautilus Curl (110) 12/12/12
Triceps Pushdown (60) 12/12/12
Hammer Strength Gripper (100) 30/30/30
(rest 1:30 between rounds)

Band Pull Apart100 (red)
____________________________________

6:00p 
4x20yd Sled Push Shuttle 315/225
(400m Recovery Jog)
3x40yd Sled Push Shuttle 270/180
(400m Recovery Jog)
2x60yd Sled Push Shuttle 225/135
(400m Recovery Jog)
3x40yd Sled Push Shuttle 270/180
(400m Recovery Jog)
4x20yd Sled Push Shuttle 315/225

(alternate shuttles with a partner)