Sunday 6/10/18

8:00a 
2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Rowing Torso (40) 12/12
Nautilus Plate Load Pullover (100) 12/12
Nautilus Torso Arm (supinated) (100) 10/10 
(rest 1:30 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/12
Polaris Pec Deck (80) 10/10
Maxicam Chest Press (80) 12/12
(rest 1:30 between rounds)
_________________________________

6:00p
2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Rowing Torso (40) 12/12
HS Front Military Press (90) 12/12
Nautilus Rowing Torso (40) 12/12
Seated Cable Row (160) 12/12
(rest 1:30 between rounds)

3 rounds:
8 Seated Incline Dumbbell Curl (35)
12 Cable Triceps Pushdown (60)
(rest 1:00 between rounds)

Single-Arm Nautilus Multi-Biceps 
(90) 12/9/6 (70) 10 
(rest while other arm works)

Iron Mind "Go Really Gripper"
(45) 35/25/15

2 rounds:
15 Hammer Strength 4-Way Neck (45) 
15 Nautilus Rowing Torso (40)
15 Dumbbell Shrug (60)
(rest 1:00 between rounds) 

Thursday 6/7/18

9:00a
2 rounds: 
6 Shoulder Press (90) (tempo 5151)
6 Supinated Pulldown (140) (tempo 5151)
(alternate rounds with partner) 

2 rounds:

6 Chest Press (90) (tempo 5151)
6 Seated Row (140) (tempo 5151)
(alternate rounds with partner) 

2 rounds: 
6 Seated Dip (90) (tempo 5151)
6 Preacher Curl (60) (tempo 5151)
(alternate rounds with partner) 

3 rounds:

EZ Bar Curl (65) 12/10/8
EZ Bar Triceps Ext (65) 12/10/8
Gripper (90) 30/30/30/
(rest 1:00 between rounds)

_________________________________

7:00p
Sled Push 

8x 40yd (135-180-225-270-315-360-315-315)

(rest as needed between rounds)

Wednesday 6/6/18

Clean 
4x3 (225)

Deadlift (t&g)
1x8 (365)

For time: (23:40)
1000m Row 
30 Weighted Sit-ups (25)
20 Dumbbell Box Step-ups 20' (alt legs) (55)
1000m Row 
30 Weighted Sit-ups (25)
20 Box Step-ups 20' (alt legs) (no weight)
1000m Row 
30 Weighted Sit-ups (25)
20 Box Step-ups 20' (alt legs) (no weight)

Tuesday 6/5/18

Jerk 
2x3 (205)
3x2 (225) 

Power Clean 
2x3 (205)
3x2 (225) 

5 rounds:
3 Weighted Chin-ups (25-30-35-40-45)
3 Weighted Dips (25-30-35-40-45)
(rest 1:30 between rounds) 

2 rounds:
HS Pullover (160) 12/12
HS DY Row (160) 10/10
HS Pullover (160) 8/8
(rest 1:00) 
Zottman Curl (35) 10/10 

2 rounds:
HS Shoulder Press (140) 12/12
HS Chest Press (90) 10/10
HS Shoulder Press (90) 10/6
(rest 1:00)
Triceps Extension (55) 10/10 

HS Gripper 
3x20 (135)
2x20 (90)
1x20 (45)
(rest :10 between sets) 

 

Monday 6/4/18

For time: (20:36)
5k Row

Sunday 6/3/18

HS Super Incline Press
Build to a heavy set of 8 (65-75-85-95-105-115)

2 rounds:
Each exercise to failure. No rest between exercises.
Supinated Nautilus Pulldown (110)12 (100)12
Supinated Nautilus Plate Load Pullover (100) 12/10
Supinated Nautilus Pulldown (110)8 (100)8
(rest 1:00)
Nautilus Single-Arm Curl (100)10 (80)12
(rest 2:00 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/10
Maxicam Close Grip Chest Press (90) 12/10
Nautilus Shoulder Press (120) 8/6
(rest 1:00)
Cable Triceps Extension (60)12 (50)12
(rest 2:00 between rounds)

3 rounds:

12 EZ-Bar Preacher Curl (65)
30 Iron Mind "Go Really Gripper" (55)

(rest 1:00 between rounds)

Face Pull

3x20 (50)

Friday 6/1/18

For time: (20:48) 
5k Row 

Iron Mind Captain of Crush Gripper
Sport 25-20-15-10-5
Trainer 20-15-10-5
#1 2x :10 Static Hold