Deload Week 

Yoke Walk 
10yds (180-270-360-45)

Sled Pull
30yd (135-180-225)

Magnum Biangular Row 
8(140-180-230)

Hammer Strength Front Pulldown 
8(140-180-230)

Axle Bar Curl 
2x12 (65) 

Ab Wheel 
2x12 

 Deload Week 

Dumbbell Shoulder Press
8(40-50-60-70)

Reverse Grip Bench Press
8(135-185-225) 

Bench Dip 
15(0-45-90)

2 rounds:
12 Plate Circles (Rt) (45) 
12 Plate Circles (Lt) 
12 Plate Side to Side 

Polaris Triceps Pushdown 
10(140) 12(120) 14(100) 16(80) 

 Deload Week

Safety Bar Squat 
8(155-205-245)

Safety Bar Split Squat 
8(65-115-155)

Safety Bar Good Morning 
8(65-115-155)

Nautilus Ab 
3x20 (150) 

Memorial Day 

Deload

Incline Bench Press 
8(135-185-205)

Tempo Dumbbell Bench Press (:04 ecc)
8(50-60-70)

Tempo Dumbbell Fly (:04 ecc)
3x8 (40)

Pullover & Press
3x8 (85) 

2 rounds:
8 Hammer Curl (35)
8 Tate Press 
8 Dumbbell Curl 
8 Dumbbell Skull Crusher

100 Band Triceps Pushdown 

 Sunday 

Armlifting Event Training
1. Arm Assassin Saxon Bar 3"x4"
2. IronMind Rolling Thunder
3. Rogue Grandfather Clock DL
4. IronMind Hub DL

3 rounds:
2 Wrist Roll (60)
20 Kettlebell Cupping (26)
15 Wrist Extension (35)
15 Wrist Flexion (35)

 Preparation Cycle 

Trap Bar Farmers Carry 
20m (135-185-225-275-315-365) 

Good Morning 
8(95-115-135-195-195) 

Dumbbell Bent Row 
8(50-100-150)

Nautilus Pullover 
6(100-150-200-250)

Nautilus Multi-Biceps 
10(100-150-120)

Incline Sit-up 
2x15 

 Preparation Cycle 

Hammer Strength Shoulder Press
8(90-140-180-270) 20(180)

Tate Press
15(35) 12(40) 10(45) 8(50) 

Upright Row 
15(65) 12(85) 10(105) 8(135) 

Dip Ladder 
1 -> 15 (120 reps) 

Alt Side & Front Raise 
3x10 (20) 

Reverse Grip Triceps Pushdown 
5x20 (120)

 Preparation Cycle 

Dynabody Super Squat 
8(180-270-360-450-540)

Icarian Hack Squat 
8(90-180-270-360-450)

Nautilus Ab 
3x20 (150) 

 Preparation Cycle 

Dynabody Power Press 
8(90-140-180-230-270)

Dumbbell Incline Press
8(50-70-80-120)

Floor Dumbbell Fly 
3x20 (50) 

Barbell Curl 
8(45-65-85-105-135) 

Cable Curl 
5x21's (90) 

3 rounds: 
12 H-Raise (15) 
12 Rear Delt Fly (15) 

 Preparation Cycle 

Trap Bar Farmers Carry 
20m (135-185-225-275-315)

Good Morning 
8(95-115-135-175)

Dumbbell Bent Row 
8(40-60-80-120)

Nautilus Pullover 
6(100-150-225)

Nautilus Multi-Biceps 
10(80-140-120)

Flex Bisolator 
12(45-90)

3 rounds:
2 Wrist Roller (60) 
20 Kettlebell Cupping (26) 

Incline Sit-up 
2x15 

 Preparation Cycle 

Hammer Strength Shoulder Press
8(90-140-180-250)

Tate Press 
15(25) 12(30) 10(35) 8(40) 

Upright Row 
15(65) 12(85) 10(105) 8(125) 

Dip Ladder 
1 -> 16 (136 reps) 

Alt. Side & Front Raise 
3x8 (20) 

Reverse Grip Triceps Pushdown 
4x20 (120) 

 Preparation Cycle

Dynabody Super Squat 
8(180-270-360-450-540)

Icarian Hack Squat 
8(90-180-270-410)

Reverse Hyper 
3x20 (270) 

Nautilus Ab
3x20 (130) 

 Preparation Cycle 

Dumbbell Incline Press
8(50-60-70-80-90)

Dynabody Power Press 
8(140-180-250)

Floor Dumbbell Fly 
3x20 (40) 

Barbell Curl 
8(65-85-105-125)

Cable Biceps Curl 
4x21's (105) 

3 rounds: 
12 H-Raise (15) 
12 Rear Delt Fly (15) 

 Armlifting Events 

1. Monkee Grip Deadlift
2. Rogue Hub DL
3. IronMind Rolling Thunder
4. Rogue Grandfather Clock 

Forearm Training 

5 rounds:
2 Wrist Roller (60)
20 Kettlebell Cupping (26) 

IronMind Go-Really Gripper
3x20 (90)

 Preparation Cycle

Trap Bar Farmers Carry 
20m (135-185-225-275)

Good Morning 
8(95-115-135-155)

Dumbbell Bent Row 
8(40-60-80-100)

Nautilus Pullover 
6(100-150-200)

Nautilus Multi-Biceps 
10(90-130-110)

Incline Sit-up 
2x15 

 Preparation Cycle 

Hammer Strength Shoulder Press (non iso-lateral)
8(90-140-180-230)

Tate Press
15(20) 12(25) 10(30) 8(35) 

Upright Row 
15(65) 12(85) 10(105) 8(115) 

Dip Ladder 
1 -> 15 (120 reps) 

Alt. Side & Front Raise 
3x8 (20) 

Reverse Grip Triceps Pushdown
3x20 (120) 

 Preparation Cycle 

Dynabody Super Squat 
8(180-270-360-540)

Icarian Hack Squat 
8(90-180-270-360)

Reverse Hyper 
3x20 (270) 

Nautilus Ab 
3x20 (120) 

Preparation Cycle

Dumbbell Incline Press
8(50-60-70-80)

Dynabody Power Press
8(140-180-230)

Floor Dumbbell Fly 
3x20 (35) 

Barbell Biceps Curl 
8(65-85-105-115)

Cable Curl 21's 
3x21 (60)

3 rounds:
12 H-Raise (15) 
12 Rear Delt Fly (15) 

100 Band Triceps Pushdown 

 Armlifting Event Training

Build to a heavy single on both arms:
1. Arm Assassin Saxon Bar DL 3"x4"
2. Country Crush DL 2"
3. Rogue Grandfather Clock DL
4. IronMind Rolling Thunder DL 

 Forearm Training

4 rounds: 
2x Spud Grip Genie (60)
20x Kettlebell Cupping (26) 

4 rounds:
20 IronMind Go-Really Gripper (70) 

Wide Grip Pulldown 
8x8 (170)

Nautilus Pullover 
8x8 (125)

Russian Kettlebell Swing 
8x8 (70) 

Incline Dumbbell Curl 
8x8 (25) 

H-Raise 
8x8 (15) 

Hammer Strength Shoulder Press
8x8 (180)

Upright Row 
8x8 (95) 

Cybex Dip 
8x8 (120) 

Plate Raise 
8x8 (35) 

Overhead Triceps Extension 
8x8 (65)

Dumbbell Lateral Raise 
8x8 (15) 

 Tuesday, April 30th 2024

Dynabody Super Squat 
8x8 (360)