Sunday 7/30/17

Nautilus Super Pullover
6x6 (:06 eccentric) (120)
(rest 1:00)

5 rounds:
5 Weighted Pull-ups (25)
5 Weighted Dips (70)
(rest 1:00)

5 rounds:
10 Seated Dips (110)
10 Dumbbell Curls (35)
(rest 1:30)

3 rounds:
20 Close Grip Chest Press (70)
20 Seated Rows (100)
(rest 1:00)

100 Band Pulls

Saturday 7/29/17

Back Squat
Wave 1
1x5 (225)
1x5 (275)
1x5 (315)
Wave 2
1x4 (225)
1x4 (275)
1x4 (315)
Wave 3
1x3 (225)
1x3 (275)
1x3 (315)
Wave 4
1x2 (225)
1x2 (275)
1x2 (315)
Wave 5
1x1 (225)
1x1 (275)
1x1 (315)

Thursday 7/27/17

7:00a Session
8 rounds:
8 Seated Dips (100)
8 EZ-Bar Curls (65)
(rest :30 between rounds)

8 rounds:
8 Nautilus Pullovers (130)
8 Supinated Lat-Pulldowns (130)
(:30 rest between rounds)

8 rounds:
8 Close Grip Chest Press (110)
8 Single-Arm Nautilus Curls (90)
(rest :30 between rounds)

15-12-9
Face Pull (50)
Triceps Ext. (50)
Plate Raise (25)
(rest :30 between rounds)

100 Band Pulls
____________________

7:00p Session

4-5 Person Relay:
5x10yrd Sled Push Sprint 135/90
(Rest 2:00)
5x20yrd Sled Push Sprint
(Rest 2:00)
5x30yrd Sled Push Sprint
(Rest 2:00)
5x20yrd Sled Push Sprint
(Rest 2:00)
5x10yrd Sled Push Sprint

Finisher
200yrd Sled Push for load
(share work anyhow)

Tuesday 7/25/17

Nautilus Super Pullover
2x12 (100)
2x10 (120)
2x8 (140)

5 rounds:
5 weighted Dips (45,70,90,115,135)
(rest 1:00)
5 Weighted Pull-ups (10,20,30,40,50)
(rest 1:00)

10-8-6
Nautilus Super Pullover (:05 eccentric) (120)
Supinated Grip Seated Row (:05 eccentric) (150)
Close Grip Chest Press (:05 eccentric) (100)
(rest 1:30 between rounds)

3 rounds:
12 EZ-Bar Curls (65)
6 Single-Arm Nautilus Curls (:10 eccentric) (90)
(rest 1:30 between rounds)

No measure:
100 Band Pulls
100 Band Triceps Extension

Monday 7/24/17

Back Squat
4 waves:
1x2 (225)
1x2 (275)
1x2 (315)

Deadlift
4 waves:
1x2 (225)
1x2 (275)
1x2 (315)

Saturday 7/22/17

Chest Press (horizontal)
1st Drop Set
6x (180), 4x (135), 4x (115), 4x (90), 6x (70), 6x (45)

(rest 3:00)

2nd Drop Set
10x (135), 8x (115), 4x (90), 4x (70), 6x (45)

(rest 2:30)

3rd Drop Set
10x (115), 8x (90), 6x (70), 4x (45)

(rest 2:00)
4th Drop Set
12x (90), 10 (70), 6x (45)

(rest 1:30)

5th Drop Set
12x (70), 8x (45)

Pec Dec (:10 Eccentric)
8x (80)
8x (70)
8x (60)
8x (70)
8x (80)
(rest 1:00 between sets)

4 rounds:
12 Dumbbell Pullovers (55)
12 Seated Rows (150)
(rest 1:30)

11-9-7-5-3
Mutt Bar Upright Row (55)
Mutt Bar Triceps Ext
Mutt Bar Curl
(alternate rounds with a partner)

No measure:
100 Band Pulls
100 Band Triceps Ext

Thursday 7/20/17

5 rounds:
3 x 1.5 Press (95,115,135,135,135)
(rest 1:00)
8 x Dumbbell Curl (35)
(rest 1:00)

4 rounds:
4 x Close Grip Chest Press (:10 eccentric) (120)
(rest 1:00)
6 x Barbell Curl (95)
(rest 1:00)

8 rounds:
8 x Neutral Grip Lat-Pulldown (120)
8 x Plate Raise (35)
(rest :30)

No measure:
100 Band Pulls
100 Band Triceps Ext

3 rounds:
30 Sit-ups
200m Jog