Sunday 4/29/18

Nautilus Plate Loaded Pullover 
15 (100)
(rest :15)
12 (100)
(rest :15)
9 (100)
(rest :15)
6 (100)

Nautilus BTN Pulldown
15 (100)
(rest :15)
12 (100)
(rest :15)
9 (100)
(rest :15)
6 (100)

Single-Arm Nautilus Multi Biceps
15 (80)
(rest while other arm works)
12 (80)
(rest while other arm works)
9 (80)
(rest while other arm works)
6 (80)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (100) 12/12
Polaris Pec Deck (80) 12/10
Maxicam Chest Press (80) 12/10
(rest 2:00 between rounds) 

2 rounds:
No rest between exercises.
20 Face Pull (50
12 Rope Triceps Extension (50)
30 Band Pull Apart (red)
(rest 1:00 between rounds)

Saturday 4/28/18

Back Squat 
1x3 (225)
3x3 (275)

Snatch Push Press
3x3 (135)
2x2 (185)

Snatch Pull
3x3 (185)
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Hammer Strength 4-Way Neck
21-15-9 each direction (45)

Thursday 4/26/18

9:00a
2 rounds:
Each exercise to failure. No rest between exercises.
Hammer Strength Pullover (270) 8/6
Hammer Strength DY Row (180) 12/10
(rest 2:30 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Hammer Strength Shoulder Press (140) 12/10
Hammer Strength Chest Press (140) 8/6
(rest 2:30 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Hammer Strength Front Pulldown (160) 12/12
Hammer Strength Preacher Curl (55) 12/10
(rest 2:30 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Cybex Seated Dip (100) 12/12
Legend Triceps Pushdown (45) 12/10
(rest 2:30 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Hammer Strength Single-Arm Reverse Curl (15) 10/10
Iron Mind "Go Really Gripper" (45) 50/50
Cybex Wrist/Forearm Roller (45) 3 each direction
(rest 2:30 between rounds)
____________________________

Hammer Strength 4-Way Neck 
2x15 each direction (55)
_____________________________

6:00p
Sleds 
6x :10 Push/:20 Rest (180)
(400m recovery jog)
6x :10 Push/:20 Rest 
(400m recovery jog)
6x :10 Push/:20 Rest 

Wednesday 4/25/18

Power Snatch 
3x3 (95)

Power Clean & Push Press
3x3 (95)

Back Squat 
1x3 (185)
1x3 (225)
1x3 (275)

 

Sunday 4/22/18

2 rounds:
Each exercise to failure. No rest between exercises.
Hammer Strength Pullover (180) 12/12
Hammer Strength Front Pulldown (140) 12/12
Cybex Seated Dip (90) 12/12
(rest 2:00 between rounds) 

2 rounds:
Each exercise to failure. No rest between exercises.
Hammer Strength Shoulder Press (130) 12 (110) 12 
Hammer Strength DY Row (160) 12/12
Cybex Seated Dip (90) 12/12
(rest 2:00 between rounds) 

2 rounds:
Each exercise to failure. No rest between exercises.
Triceps Extension (25) 12/12
Hammer Strength Preacher Curl (65) 10/8
Hammer Strength Gripper (90) 50/50
(rest 2:00 between rounds) 

2 rounds:
Each exercise to failure. No rest between exercises.
Single-Arm Hammer Strength Curl (45) 6 (35) 8 (25) 10
Iron Mind "Go Really Gripper" (45) 25/25/25
(rest 2:00 between rounds) 

Wrist Roller 7x (both directions)

Saturday 4/21/18

No rest between exercises:
15 DB Shoulder Shrug (60)
15 Hammer Strength Neck (back) (45)
15 DB Shoulder Shrug 
15 Hammer Strength Neck (left) 
15 DB Shoulder Shrug 
15 Hammer Strength Neck (right) 
15 DB Shoulder Shrug 
15 Hammer Strength Neck (front)
12 DB Shoulder Shrug 

Thursday 4/19/18

9:00a
2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus BTN Pulldown (100) 15/12
Nautilus Plate Loaded Pullover (100) 12/10
Nautilus Supinated Pulldown (100) 10/8
(rest 2:00 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/12
Pec Deck (80) 12/10
Close Grip Chest Press (90) 10/10
(rest 2:00 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Rope Triceps Extension (50) 12/12
Nautilus Single-Arm Curl (100) 12/12
Band Pull Apart (red) 50/50
(rest 2:00 between rounds)

No rest between exercises:
12 DB Shoulder Shrug (60)
12 Hammer Strength Neck (back) (55)
12 DB Shoulder Shrug 
12 Hammer Strength Neck (left) 
12 DB Shoulder Shrug 
12 Hammer Strength Neck (right) 
12 DB Shoulder Shrug 
12 Hammer Strength Neck (front)
12 DB Shoulder Shrug 

No rest between exercises:
50 IronMind "Go Really Gripper" 35
1 Wrist Roll (both ways)
30 IronMind "Go Really Gripper" 
3 Wrist Roll (both ways)
10 IronMind "Go Really Gripper" 
5 Wrist Roll (both ways)

IronMind "Telegraph of Titans"
5-4-3-2-1 (5lbs)
__________________________

6:00p
Sleds
5x 20yd Sled Push Shuttle (315)
200m Sandbag Jog 
4x 30yd Sled Push Shuttle (270)
200m Sandbag Jog 
3x 40yd Sled Push Shuttle (225)

Thursday 4/12/18

Finishing up the move into the new building.

Hammer Strength DY Row
3x9 (140)

Hammer Strength Chest Press 
3x9 (140)

Hammer Strength Front Pulldown
3x9 (140)

Cybex Seated Dip
3x9 (100)

3 rounds:
No rest between exercises:
Hammer Strength Shoulder Press (90) 10/10/10
Hammer Strength Preacher Curl (50) 10/10/10
Iron Mind Go-Really-Gripper (45) 35/25/15

Cybex Forearm Machine
Wrist Roll
Lateral Flexion/Extension
Wrist Rotation Internal/External