5 rounds:
30yd Sled Push (135)
(3 person relay)
5 rounds:
30yd Sled Pull (135)
(3 person relay)
5 rounds:
30yd Backwards Sled Drag (180)
(3 person relay)
Finisher:
60yd Sled Push Shuttle (90)
60yd Sled Pull Shuttle
60yd Backwards Sled Drag Shuttle
(alternate shuttles with a partner)
Friday, July 31, 2020
Thursday, July 30, 2020
Tuesday, July 28, 2020
Monday, July 27, 2020
Saturday, July 25, 2020
Friday, July 24, 2020
Thursday, July 23, 2020
Wednesday, July 22, 2020
Tuesday, July 21, 2020
Saturday, July 18, 2020
Weighted Chin-up
5(0-10-20-30) 3(60-50-40)
Hammer Strength Row
10(180) 8(270) 6(360) 4(450)
Hammer Strength Front Pulldown
10(140) 8(180) 6(230) 4(270)
Nautilus Plate Load Pullover
10(100) 8(150) 6(200) 4(300) 6(250) 8(200) 10(150)
Single-Arm Bisolator
15(105) 12(105) 9(105)
Flex Lateral Raise
15(70) 12(70) 9(70)
5(0-10-20-30) 3(60-50-40)
Hammer Strength Row
10(180) 8(270) 6(360) 4(450)
Hammer Strength Front Pulldown
10(140) 8(180) 6(230) 4(270)
Nautilus Plate Load Pullover
10(100) 8(150) 6(200) 4(300) 6(250) 8(200) 10(150)
Single-Arm Bisolator
15(105) 12(105) 9(105)
Flex Lateral Raise
15(70) 12(70) 9(70)
Thursday, July 16, 2020
Tuesday, July 14, 2020
Dynabody Gym
Maryville, TN
Friday 7/10/20
Dynabody Super Squat
8(90-135-180-225-270-270)
Leg Press
10(180-180-180)
_________________________
Saturday 7/11/20
Close Grip Bench Press
5(225-225-225-225-225)
Upright Row
8(65-95-105-125)
Dumbbell Lateral Raise
8(15-20-25-30-35)
Dip
8(0-0-0)
Cybex Seated Row
8(120-140-160-180-200)
3 rounds:
8 Barbell Curl (95)
8 Dynabody Power Press (180)
Maryville, TN
Friday 7/10/20
Dynabody Super Squat
8(90-135-180-225-270-270)
Leg Press
10(180-180-180)
_________________________
Saturday 7/11/20
Close Grip Bench Press
5(225-225-225-225-225)
Upright Row
8(65-95-105-125)
Dumbbell Lateral Raise
8(15-20-25-30-35)
Dip
8(0-0-0)
Cybex Seated Row
8(120-140-160-180-200)
3 rounds:
8 Barbell Curl (95)
8 Dynabody Power Press (180)
Thursday, July 9, 2020
Weighted Chin-up
5(0-10-20-30-50-40)
Hammer Strength Row
10(180) 8(270) 6(360) 4(450)
Nautilus Plate Loaded Pullover
10(100) 8(150) 6(200) 4(275)
Deadlift
10(225) 8(275) 6(315) 4(365)
3 rounds:
12 Cable Seated Row (150)
12 Flex Rear Delt Fly (110)
Hammer Strength 4-Way Neck
15(75)
Neck Flex
30(tube)
Tempo Nautilus AB (:04 ecc)
20(80)
5(0-10-20-30-50-40)
Hammer Strength Row
10(180) 8(270) 6(360) 4(450)
Nautilus Plate Loaded Pullover
10(100) 8(150) 6(200) 4(275)
Deadlift
10(225) 8(275) 6(315) 4(365)
3 rounds:
12 Cable Seated Row (150)
12 Flex Rear Delt Fly (110)
Hammer Strength 4-Way Neck
15(75)
Neck Flex
30(tube)
Tempo Nautilus AB (:04 ecc)
20(80)
Tuesday, July 7, 2020
Saturday, July 4, 2020
Friday, July 3, 2020
Neutral Grip Bench Press
5(135-135-185-185-225-225)
Upright Row
8(65-85-115)
Flex Lateral Raise
8(70-80-90-100)
Dip
8(0-0-0)
Single-Arm DY Row
8(180-270-360-270)
Barbell Curl
8(115-115-115)
Flex Leverage Chest Press
15(180-180)
3 rounds:
20 Hammer Strength Gripper (135)
20 Band Pull Apart
Tempo Nautilus AB (:04 ecc)
20(80)
Neck Flex
2x30
5(135-135-185-185-225-225)
Upright Row
8(65-85-115)
Flex Lateral Raise
8(70-80-90-100)
Dip
8(0-0-0)
Single-Arm DY Row
8(180-270-360-270)
Barbell Curl
8(115-115-115)
Flex Leverage Chest Press
15(180-180)
3 rounds:
20 Hammer Strength Gripper (135)
20 Band Pull Apart
Tempo Nautilus AB (:04 ecc)
20(80)
Neck Flex
2x30
Wednesday, July 1, 2020
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