Training Log 2023

Sunday, May 14, 2023

Deadlifts 5×135, 3×225, 1×315, 12×405 (max reps in 75 sec.)

Log clean and press 8×190 (max reps in 75 sec.)

Husafell carry 210# max distance 115 ft (sweaty arms, slipping)

Stone To Shoulder 3×175

Friday, May 12, 2023

MGB Bench 3×185, 3×205, 3×215, 3×225, 3×235, 3×245

Hammer Holds 45# 3×20 sec.

Lat Pull (MGBC) 2x12x230, 10×230

Single Arm DB Press 8x40s, 8x45s, 8x50s

Wednesday, May 10, 2023

Reverse Stepups 10×10”

SSB Squats 5×250, 5×270, 5×290, 5×310, 5×340

SSB Good Mornings 3x8x130

Reverse Lunges 3×12

Nordic Curls 2×5

Planks :30, :20

“Leonardo” 10:00 time cap

–100 Wallballs

–3 burpees for every break

87 wallballs completed

Tuesday, May 9, 2023

MGB Press 5×135, 4×145, 3×165, 2×175, 1×185

Helm’s Rows 3x12x45s

Incline DB Press 3x8x55s

DB Hammer Curls 15x20s, 15x20s, 12x20s

Monday, May 8, 2023

Posterior 4

Lat Pull 10×95 (wide)

McGill 3

Airdyne 75 second sprint .51 miles

SL: Tricep Extension Smash

Sunday, May 7, 2023

Yoke Deadlift 1×400, 3×355, 1×310

Log clean and press 1×135, 1×165, 6×180 in 75 sec.

Husafell Carry 140×60 Ft, 200×120 Ft

Stone to shoulder 140# 75 sec. 6x

Friday, May 5, 2023

Posterior 4

McGill 3

MGB Bench 5×185, 5×145, 5×205, 5×315, 5×225

Hammer Hold 45#, 35 sec.

Lat Pull 3x12x230 (vMBC)

Single Arm DB press 8×35, 8×40, 8×45

Thursday, May 4, 2023

Lat Pull 10×92.5

Reverse Stepups 10×9”

Posterior 4

McGill 3

SSB Squats 5×315, 4×335, 3×355, 2×375, 1×400

SSB Good Mornings 3x9x120

Superset:

  1. Reverse Lunges 10-10-10
  2. Box Jump 1×30”-30.75”-31.5”

Wednesday, May 3, 2023

Posterior 4

Lat Pull 10×90 (wide)

Reverse Stepups 10×9”

Tuesday, May 2, 2023

Posterior 4

Lat Pull 10×87.5 (wide)

Reverse Stepus 10×9”

McGill 3

MGC Press 3×115, 3×125, 3×135, 3×145, 3×155, 3×165

Helm’s Row 12x40s, 12x40s, 12x40s

Incline DB Press 8x50s, 8x55s, 8x55s

DB Hammer Curls 3x15x15s

OH Tricep Cable Ext 15×100, 10×110, 10×120

Cable Face Pulls 15×105, 12×105, 12×105

DB Wrist Rotation 3x10x5

Monday, May 1, 2023

Posterior 4

Airdyne 3.0 miles, 11:14

McGill 3

SL: Anterior Compartment Smash

Lat Pull 10×85 (narrow)

Reverse Stepups 9” 10x

Sunday, April 30, 2023

Yoke Deadlift 1RM 1×445

Log Clean & Press 1×220

Husafell Carry 215x60ft

Stone To Shoulder 2×150

Friday, April 28, 2023

SSB Squats 3×290, 3×310, 3×340, 3×360, 3×380

SSB Good Mornings 3x8x120

SSB Reverse Lunges 6×70, 5×70, 5×70

Situps 3×10

Wednesday, April 26, 2023

MGB Press 5×75, 5×95, 5×115, 5×135, 5×145, 1×155

Helms rows 12x30s, 10x35s, 12x35s

Incline DB bench 8x45s, 8x50s, 8×55

DB hammer curls 15x15s, 13x15s, 13x15s

Band tricep pressdown 3×15

Band Face pulls 3×15

Sunday, April 23, 2023

9 Realms Lift Off

Squat 1RM 520

Bench 1RM 315

Deadlifts 1RM 500

Total: 1,335

Armlifting:

Block 50

Pinch 37.5

Fatbar 100

Log Clean & Press 1RM 225

Yoke Walk 30 ft 500

Stone Load 175

Thursday, April 21, 2023

Lat Pull (mid) 10×82.53

Wednesday, April 19, 2023

Posterior 4

McGill 3

19” Yoke Deadlift 3×260, 1×340, 1×370, 1×390, 3×340

Pin Squat Hole 14O 2x5x405 (hammy got tight, skipped third set

“Donatello” 10-9-8-7-6-5-4-3-2-1 9:54

  1. Wall Balls
  2. Burpees

Tuesday, April 18, 2023

Posterior 4

Bench 8x3x225

Push Press 3x5x185

DB Pinned Curls 2x12x15

Incline MGB Tricep Ext 12×45, 8×55 (wide), 12×55

Lat Pulldown 10×80

Reverse Stepups 10×9”

Monday, April 17, 2023

McGill 3

Posterior 4

Lat Pull 10×77.5

Reverse Stepups 9” 10x

Airdyne 2.0 miles, 6:58

Shoulder Rotator Smash & Floss

Sunday, April 16, 2023

Posterior 4

McGill 3

Lat Pull 10×75

Reverse Stepups 8.5” 10x

T-spine smash extension

Log Clean & Press 5×140, 5×160, 8×180

Husafell Carry 145x60ft, 170x60ft, 190x150ft

Hammer Hold 35# 33 seconds

Stone To Shoulder 4x5x115

Saturday, April 15, 2023

Lat Pull 10×72.5

Reverse Stepups 10×7.75”

Airdyne 1.0 mile, 3:02

Friday, April 14, 2023

Glute-Bridge hold on bosu ball 1:02

Lat Pull 10×70

Reverse Stepups 7” 10x

Bench w/mini band 1×185, 1×225, 1×245, 1×265

Assisted Chinups 40x

Incline Bench 8×135, 8×155, 8×175

Meadow Landmine rows 4x10x45

Thursday, April 13, 2023

Airdyne 2.0 miles, 7:23

Posterior 4

Wednesday, April 12, 2023

Front squat 3×135, 1×185, 1×225, 1×275, 2x2x225

Yoke deadlift 5×160, 5×260, 3×340

Tuesday, April 11, 2023

Bench 5×95, 3×135, 1×185, 9x3x215

Press 3x5x155

Hammer Curls 12x25s, 12x30s, 9x35s

Tricep Pressdowns 3x10x70

Monday, April 10, 2023

Posterior 4 stretches

Airdyne 1.0 miles, 3:15

Sunday, April 9, 2023

Log Clean & Press 5×150, 3×160, 8×185

Husafell Carry 155#x60 ft, 175×60 ft, 200×90 ft

Hammer Hold 35# max time 42 seconds

Stone To Shoulder 5×115, 3×145, 1×175

Friday, April 7, 2023

Close-grip bench 1×225, 1×245, 1×265, 1×285, 2x2x255

Multi-grip bar wide grip assisted pullups 50x

DB incline bench 10x35s, 10x40s, 10x45s, 10x45s

BB Rows 4x10x135

Incline Bench DB Rear Delt Raises 3x15x15s

Wednesday, April 5, 2023

Fat Bar Deadlift 1×295, 1×370, 1×410, 0x430, 8×325

Front Squats 5×135, 5×185, 5×185

Nordic Curls 4, 4, 2

Ab Wheels 4, 4, 3

“Hydra”

4 rounds:

  1. 30 seconds run
  2. 30 seconds rest
  3. 30 seconds bike
  4. 30 seconds rest
  5. 30 seconds ski
  6. 30 seconds rest

Tuesday, April 4, 2023

Bench 9x3x155+Monster Mini

Multi-grip bar press 5×95, 5×115, 5×135

Arnold Press 2x8x35s

Sunday, April 2, 2023

Log Clean and Press 3×135, 3×150, 6×170

Husafell Carry 140#x60 ft, 165#x60ft, 185x120ft

Hammer Hold 2×40 sec. X 30#

Stone To Shoulder 3×115, 3×140, 1×175

Friday, March 31, 2023

1 Board Press 1×225, 1×245, 1×265, 1×285, 1×300, 2x2x270

Close-Grip Pin Press (Pin 13) 8×225, 7×257, 6×275

BB Rows 4x10x135

Rear Delt Raises 100×10# DBs

Wednesday, March 29, 2023

Squats 2RM 2×385, 2×435, 2×455

Deadlifts 8x2x405

Nordic Curls 2×5

Ab Wheel 4, 3

“Asgard” Time: 9:40

2 Rounds:

  1. 10 Wall Balls 14#
  2. 10 Ball Slams 25#
  3. 60 ft Farmer Carry 50# DBs
  4. 8 Wall Balls 14#
  5. 8 Ball Slams 25#
  6. 60 Ft Farmer Carry 50# DBs
  7. 6 Wall Walls 14#
  8. 6 Ball Slams 25#
  9. Rest 2:00

Tuesday, March 28, 2023

Bench DE w/Mini Bands 10x3x145

Press 5×135, 2x5x145

Football Bar Inverted Rows 50

Incline JM Press 2x8x95

Arms Superset:

  1. 20 Lying DB Tricep Ext 20s
  2. 20 FB Bar Curls 45#
  3. Rest 2:00
  4. 15 Lying DB Tricep Ext 20s
  5. 15 FB Bar Curls 45#
  6. Rest 1:00
  7. 10 Lying DB Tricep Ext 20s
  8. 10 FB Bar Curls 45#
  9. Rest 30 Seconds
  10. 5 Lying DB Tricep Ext 20s
  11. 5 FB Bar Curls 45#

Sunday, March 26, 2023

Log cleans and press 5×125, 5×145, 7×165, 1×215

Husafell 60 feet 1×105, 1×145, 1×175, 100 feet 1×145

Hammer hold 30# :50

Stone to shoulder 5×115, 5×115, 5×140

Friday, March 24, 2023

Posterior Core 4

Floor Press 3×135, 2×185, 1×225, 1×245, 1×265, 0x275, 2x2x235

Close-Grip Bench 8×185, 8×195

BB Row 2x10x135, 8×135, 10×135

Rear Delt Raises 50x15s, 40x10s

Thursday, March 23, 2023

Posterior Core 4

Pushups 5

McGill Big Three

Wednesday, March 22, 2023

Fat Bar Deficit Deadlift 2 ¼” 1×200, 2×290, 1×340, 1×390, 8×310

Squats 8x2x325

Safety Squat Bar Good Morning 3x8x115

Ab Wheel 3×3

3 Rounds:

  1. Two rounds
  1. Jump Rope 40x
  2. DB Snatch 20# 24 total

      2. Rest 2 minutes

Tuesday, March 21, 2023

Dynamic bench 10x3x135 + bands

Seated DB press 5x40s, 5x45s, 5x45s

Narrow grip FB bar inverted rows 50 reps

Incline DB Press 8x50s, 8x55s

(Until reach 100 reps of each)

:20 Incline tricep ext. 15s

:10 rest

:20 cable curls 30#

:10 rest

Monday, March 20, 2023

Posterior Core Four

McGill 3

Deadlifts 8×95

Sunday, March 19, 2023

Between getting a cortizone shot in my knee and March Madness, it has been deload week.

Tuesday, March 14, 2023

Log Press 10x3x135+minis

Close-grip bench 5×185, 2x5x205

Lat Pull 4x8x230, 6×230

DB Side Lateral Raises 2x20x15s

Football Bar Hammer Curls 12×50, 2x10x50

Sunday, March 12, 2023

Fat Bar Block Deadlift 2×200, 1×255, 1×300, 1×350, 1×400, 1×450, 8×360

Squats 3×225, 2×315, 1×365, 3×405

Stone Squat Extensions 5×115, 5×115, 5×157

Hammer Hold 30# 50 seconds, 40 seconds

Saturday, March 11, 2023

Incline Bench 5×95, 3×135, 1×185, 1×205, 1×225, 3x3x190

Press 12×95, 12×105, 10×115

Low Cable Rows 12×160, 12×260, 12×280

Face Pulls 3x10xMini Band

Single Arm DB Tricep Ext 3x10x25

Thursday, March, 2, 2023

Deadlifts 5×135, 3×225, 1×315, 1×405, 1×455, 1×505, 3×425

Pause Squats 3x3x275

Single Leg KB RDL, hand-supported 2x6x50

Stone Complex (lift, lap, to chest, to chest) 2x2x115

3 Rounds:

  1. 10 KB Goblet Squats 50#
  2. 10 KB Swings 50#
  3. Row remaining time to 2:00
  4. Rest 1 Minute

Total Cals Rows: 57

Tuesday, Feb. 28, 2023

Log press 3×135, 2×175, 1×185, 1×195, 1×205, 2×195, 1×195.

Bench 6×135, 3×185, 2×205, 1×225, 1×245, 1×265

Low cable row 12×120, 12×190, 12×220

Face Pull 2x10x100

Tricep presssown 2x10x120

Monday, Feb. 27, 2023

McGill 3

Pike Box Handstand 15 seconds

BB Row 5×45

Air Squats 20x

Sunday, Feb. 26, 2023

McGill 3 4×10 sec.

Treadmill .35 miles, 3:19, 6.5 mph

Squat 3×135, 2×225, 1×315, 8x1x365

Deadlift 1×225, 1×315, 4x1x405, 1x2x405

Stone To Shoulder 2×95, 3x2x115

Fat Grip Holds 1x10secX45, 3x10secX70, 1x10secX80

McGill 3 3×10 sec.

Dip Support 1×20 sec. hold

Friday, Feb. 24, 2023

Full Body Warmup: Lax Ball Smash, Band-assisted squats + cossack squats, band lat and pec stretch, band dislocates, high planks to downward dogs, bent-knee copenhagen plank.

Pushups 50 reps for time, 2:54.

Superset:

  1. Goblet Squat 90# 5-5-5-5-5-5
  2. Assisted Pullups -180# 5-5-5-5-5-5
  3. Time: 8:42

Reverse Hypers 3x10x90

Wednesday, Feb. 22, 2023

Treadmill .35 miles, 3:18, 6.5mph

Z1: Shoulder Dislocates with row

Z2: Windmills

Z3: Mountain Climbers

Tuesday, Feb. 21, 2023

Pull warmup: Child Pose lat, world’s greatest stretch, scorpion bicep, handcuff rotation, Bar Pull Apart Press, OH Reach.

Superset:

  1. Straight Arm Cable Pulldowns 10×60, 10×60, 10×70
  2. Single Arm Cable Extension rotation 10×10, 10×10, 10×10

One-Arm DB Gorilla Rows 10×50, 8×50, 8×50

Inverted BW Rows w/FB Bar 50x 3:51

Inverted BW Row ISO hold w/yoga mat 1xMax time

Superset:

  1. Y-Handcuffs 9-9-9
  2. Reverse Grip EZ Bar Curls 10×45, 10×45, 10×45

DB Curls 21s (Zottman-Palms up-Hammer) 1x15s, 1x15s

Plank 30 seconds

Monday, Feb. 20, 2023

Treadmill .30 miles, 2:51, 6.5mph

Legs Warmup: Big Toe/ankle mob, couch stretch, elevated pigeon, 90-90, hip airplane, side lunges.

Triset:

  1. Rev Step Ups 10-10-10
  2. Seated Band Leg Curls 12-12-12 (mini)
  3. Straight Leg Calf Raises 11-11-11

Superset:

  1. Hand Supported Single Leg DB RDLs 3x8x40
  2. Band Assisted Reverse Nordics 6-6-6

Deficit Reverse Lunges DBs 8x30s, 7x30s, 6x30s, 5x30s

Superset: 

  1. Glute-Bridge Sliders 6-6-6
  2. Hanging Knee Raises 10-10-10

Deadlifts 8×65

Press 8×45

McGill Big Three 3×10 sec.

Monday, Feb. 13, 2023

Push Warmup: Dead hang + scap pullups, prayer stretch, half-kneeling thoracic rotations, modified scorpion pec stretch, ISO YWTI, scap pushups.

Triset:

  1. Gripless Band Face Pull aparts 10-10-10
  2. Low Incline DB Flyes 3x10x15s
  3. Low Incline DB tricep kickbacks 3x12x15s

Superset:

  1. Ring Pushups 8-7-8
  2. Band Pull Aparts (underhand) 13-13-13

Low Incline Eccentric DB Bench on Bosu 8x40s, 7x40s, 6x40s

Low Incline Alternating DB Bench on Bosu 1-2-3-4-5 x25s

Superset:

  1. Side Lying Incline Laterals 3x10x15s
  2. X-Band Lateral Raises 3x11xMini

Meadow Rear Delt Swings 100x15s

Friday, Feb. 10, 2023

Rower 600m, 2:33

Wednesday, Feb. 8, 2023

Rower 500m, 2:11

Tuesday, Feb. 7, 2023

Situps 10

Prime Session

  1. Z1–Shoulder Dislocates
  2. Z2–Squatted Windmills
  3. Z3–Active Pigeon
  4. Tension–Quadruped Wrist Rotations
  5. Foam roll: Z1–Vertical roll back
  6. Static–Z1–DB Fly Hold

KB Swings 10×35

Airdyne 3.5 miles, 14:17, 2K RPM pace.

Monday, Feb. 6, 2023

Full Body Warmup: Lax Ball Smash, Band-assisted squats + cossack squats, band lat and pec stretch, band dislocates, high planks to downward dogs, bent-knee copenhagen plank.

Pushups 50 reps for time, 3:47..

Superset:

  1. Goblet Squat 90# 5-5-5-5-5-5
  2. Assisted Pullups -180# 5-5-5-5-5-5
  3. Time: 8:42

Reverse Hypers 3x10x90

Friday, Feb. 3, 2023

Pull warmup: Child Pose lat, world’s greatest stretch, scorpion bicep, handcuff rotation, Bar Pull Apart Press, OH Reach.

Superset:

  1. Straight Arm Cable Pulldowns 10×50, 10×60, 10×70
  2. Single Arm Cable Extension rotation 10×10, 10×10, 10×10

One-Arm DB Gorilla Rows 10×45, 8×50, 8×50

Inverted BW Rows w/FB Bar 40x

Inverted BW Row ISO hold w/yoga mat 1xMax time

Superset:

  1. Y-Handcuffs 9-9-9
  2. Reverse Grip EZ Bar Curls 10×40, 10×40, 10×40

DB Curls 21s (Zottman-Palms up-Hammer) 1x20s, 1x20s

Tuesday, Jan. 31, 2023

Legs Warmup: Big Toe/ankle mob, couch stretch, elevated pigeon, 90-90, hip airplane, side lunges.

Triset:

  1. Rev Step Ups 10-10-10
  2. Seated Band Leg Curls 10-11-12
  3. Straight Leg Calf Raises 11-11-11

Superset:

  1. Hand Supported Single Leg DB RDLs 3x8x35
  2. Band Assisted Reverse Nordics 6-6-6

Deficit Reverse Lunges DBs 8x25s, 7x25s, 6x25x, 5x25s

Superset: 

  1. Glute-Bridge Sliders 6-6-6
  2. Hanging Knee Raises 10-10-10

Monday, Jan. 30, 2023

Push Warmup: Dead hang + scap pullups, prayer stretch, half-kneeling thoracic rotations, modified scorpion pec stretch, ISO YWTI, scap pushups.

Triset:

  1. Gripless Band Face Pull aparts 8-8-8
  2. Low Incline DB Flyes 3x10x15s
  3. Low Incline DB tricep kickbacks 3x10x15s

Superset:

  1. Ring Pushups 8-8-8
  2. Band Pull Aparts (underhand) 12-12-12

Low Incline Eccentric DB Bench on Bosu 8x35s, 7x35s, 6x35s

Low Incline Alternating DB Bench on Bosu 1-2-3-4-5 x25s

Superset:

  1. Side Lying Incline Laterals 3x11x15s
  2. X-Band Lateral Raises 3x10xMini

Meadow Rear Delt Swings 100x15s

Thursday, Jan. 26, 2023

VO2 Max test: 25.3 

Tuesday, Jan. 24, 2023

Prime Session: 

  1. Shoulder Dogs
  2. Supine Knee Bent Windshield Wipers
  3. 90-90 hip progression
  4. Tension pose: Gecko
  5. Foam Roll: Piriformis
  6. Static: One-leg hurdler stretch

Active Bar hang 2×5 sec.

Treadmill .45 miles, 4:35. (6 mph)

Monday, Jan. 23, 2023

Full Body Warmup: Lax Ball Smash, Band-assisted squats + cossack squats, band lat and pec stretch, band dislocates, high planks to downward dogs, bent-knee copenhagen plank.

BB Squats 1x3x45

Pushups 50 reps for time, 4:14.

Superset:

  1. Goblet Squat 90# 5-5-5-5-5
  2. Assisted Pullups -170# 5-5-5, -180# 5-5

Reverse Hypers 3x10x70

Sunday, Jan. 22, 2023

Airdyne 4.0 miles, 16:22

Prime Session: 

  1. Red Rows 10x
  2. Thread The Needles
  3. 90-90s
  4. Tension Pose: Wrestling Bridge
  5. Foam Roll: Adductors
  6. Static: Supine Twist

10 Air Squats

Saturday, Jan. 21, 2023

Pull warmup: Child Pose lat, world’s greatest stretch, scorpion bicep, handcuff rotation, Bar Pull Apart Press, OH Reach.

Superset:

  1. Straight Arm Cable Pulldowns 10×40, 10×50, 10×60
  2. Single Arm Cable Extension rotation 10×20, 10×10, 10×10

One-Arm DB Gorilla Rows 10×40, 8×45, 8×50

Inverted BW Rows w/FB Bar 40x

Inverted BW Row ISO hold w/yoga mat 1xMax time

Superset:

  1. Y-Handcuffs 8-8-8
  2. Reverse Grip EZ Bar Curls 10×30, 10×30, 10×30

DB Curls 21s (Zottman-Palms up-Hammer) 1x15s, 1x20s

Friday, Jan. 20, 2023

Legs Warmup: Big Toe/ankle mob, coach stretch, elevated pigeon, 90-90, hip airplane, side lunges.

Triset:

  1. Rev Step Ups 10-10-10
  2. Seated Band Leg Curls 10-10-10
  3. Straight Leg Calf Raises 10-10-10

Superset:

  1. Hand Supported Single Leg DB RDLs 3×8-30s
  2. Band Assisted Reverse Nordics 6-6-6

Deficit Reverse Lunges DBs 8x20s, 7x20s, 6x25x, 5x25s

Banded Reverse Crunches w/mini 10-10-10

Suitcase Carry 45# DB 3 laps around gym.

Wednesday, Jan. 18, 2023

Treadmille .40 miles, 4:09

Monday, Jan. 16, 2023

Push warmup: Dead hang + scap pushups, prayer stretch, half-kneeling thoracic rotations, modified scorpion pec stretch, ISO YWTI, scap pushups.

Triset:

  1. Gripless Band Face Pull aparts 10-10-10
  2. Low Incline DB Flyes 3x10x15s
  3. Low Incline DB tricep kickbacks 3x12x15s

Superset:

  1. Ring Pushups 8-8-8
  2. Band Pull Aparts 12-12-12

Low Incline Eccentric DB Bench on Bosu 8x30s, 7x30s, 6x30s

Low Incline Alternating DB Bench on Bosu 1-2-3-4x25s

Superset:

  1. Side Lying Incline Laterals 3x10x15s
  2. X-Band Lateral Raises 3x10xMini

Meadow Rear Delt Swings 100x15s

Sunday, Jan. 15, 2023

Airdyne 3.0 miles, 12:01

Saturday, Jan. 14, 2023

Full Body Warmup: Lax Ball Smash, Band-assisted squats + cossack squats, band lat and pec stretch, band dislocates, high planks to downward dogs, bent-knee copenhagen plank.

Goblet Box Squats 90#: 10-9-8-7-10=45, 3:29.

Superset:

  1. Hammer Row 60# 10-10-10-10-10-10
  2. 321 Pushups 5-5-5-5-5-5. (6:48)

Assisted Pullups–3x -200, 3x -190, 3x -180, 3x -170, 3x -160, 3x -150, 3x-140, 2x -130.

Friday, Jan. 13, 2023

Prime session:

  1. Superman into retraction 10x
  2. Supine Scorpions 5x
  3. Single Leg Bridge 5x
  4. Tension: Side lunge windmills
  5. Foam Roll: Mid back
  6. Static: Ball Hydrant Stretch

Treadmill: .35 miles, 3:35 (6mph). 

Thursday, Jan. 12, 2023

Pull Warmup: Child pose lat stretch, world’s greatest stretch, scorpion bicep, handcuff rotations, Bar Pull Apart press, OH Reach

Superset:

  1. Straight 1-arm pulldowns mini 10-10-10
  2. Band No Money external rotations 12-14-14

Half-kneeling Single Arm Lat Pull with ISO hold 10×60, 10×60, 10×60

Chest-Supported DB Rows 3x10x25s

Chest-Supported Alternating ISO DB Rows 8x20s

Superset:

  1. ISOH Hold YWTIs 3×15 sec. Each
  2. DB Smash Spider Curls 8x18s, 10x18s, 10x18s

Incline 1.5 rep DB Curls 9x15s, 9x15s

Jump Rope 1:00

Tuesday, Jan. 10, 2023

Superset, 45#:

  1. Forward Sled Pulls 2-2
  2. Backward Sled Pulls 1-1

Prime Session:

  1. Swimmers
  2. Prone Scorpions
  3. Rolling Lizards
  4. Handcuff Pancake with rotations
  5. Foam Roll/Theragun: IT Band
  6. Deep Quad Stretch

Monday, Jan. 9, 2023

Leg Day warmup: Big toe/ankle mobilization, rear foot elevated quad stretch, elevated pigeon pose, 90-90 hip switch, hip airplanes, lateral lunges.

Triset:

  1. Wall Tib Raises 20-20-20
  2. Moonwalker 20-20-20
  3. Single Leg Band Curls mini 12-12-12

Superset

  1. Split Stance BB RDLs 8×65, 8×65, 8×65
  2. Band-assisted reverse nordics 6-6-6

KOT Split Squat, front toes elevated 8x15s, 7x20s, 6x25s, 6x30s

Superset:

  1. 45-degree hypers 12-12-12
  2. Ab wheels 5-4-4

Sunday, Jan. 8, 2023

Airdyne 2.0 miles, 7:35

Saturday, Jan. 7, 2023

Push warmup: Dead Hang + Scap pullups, prayer stretch, half-kneeling thoracic rotation, scorpion pec stretch, ISO YWTI, Scap Pushups

Triset:

  1. Prone YW Raises 8-8-8
  2. Flat Bench DB Flyes 10s 10-10-10
  3. Flat Bench DB Tricep Kickbacks 10s 12-12-12

Superset:

  1. See Saw Pushups 13-13-11
  2. Band Pull aparts 14-14-12

Slight Decline DB Pause Bench 4x10x35s

Slight Decline DB Squeeze Press 30s 10-10

Superset:

  1. Prone Incline DB Y Raises 20x5s, 15x10s, 12x15s
  2. Flat Tricep Extension 14x10s, 13x10s, 13x10s

Single Arm Cable Lateral Raises 21sx10, 21sx10

Friday, Jan. 6, 2023

Posterior 4: Bottom Squat, Saddle, Elevated Pigeon, Calf stretch

Treadmill run: .30 miles, 3:05 (6 mph)

Prime Sessions:

  1. Prone Cobras
  2. Shoulder Armbars with extension
  3. Leg Swings
  4. Upward Facing Dogs
  5. Foam roll: Piriformis
  6. Static stretch: Ball Crucifixition

McGill 3

  1. Curl Ups 5×10 sec.
  2. Side Planks 3×10 sec. Each side
  3. Bird Dogs 2x2x10 sec. Each side

Thursday, Jan. 5, 2023

Warmup: Lax Ball Smash feet, Band-assisted squats + cossack squat, band lat + pec stretch; band dislocates, high plank to downard dog, bent-knee copenhagen side planks.

DB Goblet Box Squats 40 reps, 90# DB, 4:00.

Superset:

  1. Hammer Strength Row 90# 10-10-10-10-10
  2. 3-2-1 Pushups 5-5-5-5-5

Assisted Pullups 3x-160, 3x-160, 3x-160

Wednesday. Jan. 4, 2023

Posterior 4: Bottom Squat, Saddle, Elevated Pigeon, Calf stretch

Prime Session: 

Wall Circles

Lizard W/Rotation

Froggers

Downward Facing Dog

Foam Roll: Scapular

McGill 3: Curls Ups 4×10 sec.; Side Planks 2×10 sec. Each side; Bird Dogs 1x3x10 sec. 

Airdyne 1.0 mile, 3:14

Rower 500m, 2:00

Tuesday, Jan. 3, 2023

Treadmill run .25 miles, 2:34 (6 mph)

Warmup: Child pose, World’s Greatest Stretch, Scorpion Bicep, handcuff retractions, PVC pullapart Press, OH reach against wall

3 Rounds:

  1. Straight 1-Arm Band Pulldowns 10-10-10
  2. Band No Money Ext Rotations 14-14-14

Half-Kneeling Single Arm Lat Pulldown w/Iso Hold 10-50, 11-x50, 10×50

Chest Supported DB Rows 3x12x20s

Chest Supported ISO Alternating DB Rows 10x15s

3 Rounds:

  1. ISO Hold YWTI 15 sec. Each
  2. DB Smash Spider Curls 12x15s

Incline 1.5 rep DB Curls 2x8x15s

Monday, Jan. 2, 2023

Treadmill run .20 miles 2:12 (6mph)

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