Shoulder horn: @5 – 200 reps (50, 50, 50, 50)
Hammer curls: @20 – 200 reps (25, 25, 25, 25, 25, 25, 25, 25)
Bench (w/sling shot): @185 – 15 sets, 3 reps (pause w/acceleration)
DB Rows: @70 – 3 sets, amrap (as many reps as possible)
Box jumps (high box w/3 @45s on top): 10 sets, 2 reps
Hammer pulls: @60 – 3 sets, 10
Squat (w/spider bar, no hands):
@45 – 2 sets, 5 reps
@95 – 2 sets, 5 reps
@135 – 2 sets, 5 reps
@185 – 1 set, 2 reps
@225 – 1 set, 2 reps
@245 – 3 sets, 2 reps
@225 – 4 sets, 2 reps
Dead lifts: @275 – 10 sets, 3 reps …for speed
800M Run
Row (max speed): 500M, 5 sets
Prowler suicides:
@90 – 20yds/40yds, 5 sets
@100 – 20yds/40yds, 5 sets
…and that was more than enough!
Bench (5RM):
@45 – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@185 – 1 set, 5 reps
@205 – 1 set, 5 reps
@215 – 1 set, 3 reps …failed
D/B shoulder press: @20 – 5 sets, 15 reps
D/B triceps French press: @20 – 100 reps (20, 15, 15, 15, 15, 15, 15)
Blast strap pull ups: 5 sets, max reps …total was somewhere above 100
Good Mornings (3RM):
@45 – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@185 – 1 set, 3 reps
@225 – 1 set, 3 reps
@275 – 1 set, 3 reps
@315 – 1 set, 3 reps
@325 – 1 set, 1 rep …failed
Good Morning & Squat combo (to failure): @185 – 15 reps
Kettle bell swings: 100 reps (25, 25, 25, 25)
Sit ups: 100 reps (25, 25, 25, 25)
GHR: 100 reps (20, 20, 20, 20, 20)
C/S Row: @25 – 5 sets, 15 reps of each
– Scapula contraction
– Full row
Dynamic Bench (w/Sling Shot) pause & explode:
@125 – 15 sets, 3 reps
Collar horn: @5 – 100 reps (25, 25, 25, 25)
Hammer curls: @20 – 100 reps (25, 25, 25, 25)
Row: 3,000M
Run: 1 1/2 miles
Skater side steps: 1 min on, 1 min off for 10 minutes
KB swings: @35 – 1 min on, 1 min off for 10 minutes
Situps: 60 (20, 20, 20)
SLRs: 45 (15, 15, 15)
Floor presses to 3RM:
@45 – 1 set, 10 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@185 – 1 set, 3 reps
@205 – 1 set, 3 reps
@225 – 1 set, 2 reps …failed
80% for max reps: 1 set, 12 reps
Sled face pulss: @70 – 100 steps/reps down
Sled pull aparts: @70 – 100 steps/reps back
DB shrugs: @80 – 3 sets, 30 reps
DB rows: @65 – 3 sets, 15 reps
GHR: 3 sets, 12 reps
Reverse Hypers: @270 – 2 sets, 25 reps
Deadlift (from 3 pin):
@135 – 1 set, 5 reps
@185 – 1 set, 5 reps
@225 – 1 set, 5 reps
@275 – 1 set, 5 reps
@315 – 1 set, 5 reps
@365 – 1 set, 5 reps
@405 – 1 set, 5 reps
@455 – 1 set, 5 reps
@495 – 1 set, 3 reps …failed
Kettle bell swings: @35 – 1 minute on, 1 minute off for 10 minutes
Sit ups: 15, Push ups: 10
Bench (w/@60 chains):
@45 – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 3 reps
@155 – 10 sets, 3 reps
Super set, Hammer Curls: @35 – 10 reps
Pin press: @155 – 70 reps
Shoulder strap pull ups: 70 reps
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