800M run
Box jumps: 10 sets, 2 reps
Hanging power cleans: @95 – 10 sets, 3 reps
GHR: 60 reps
Kettle bell swings: @35 – 60 reps
Running, ladders, sprints, power cleans, some other stuff …passed out.
800M Run
Shoulder harness lifts (sub for chin-up): 10 sets, 10 reps
EZ Bar curl: @75 – 10 sets, 5 reps
Bench:
@45 – 1 set, 15 reps
@95 – 1 set, 15 reps
@135 – 1 set, 15 reps
@155 – 3 sets, 15 reps
@135 – 1 set, 15 reps
Incline fly: @35 – 3 sets, 8 reps
Rev BB power clean (from deadlift stance): @95 – 3 sets, 10 reps
Triceps pull downs: @120 – 5 sets, 10 reps
No squat for me…
800M run
GHR: @270 – 3 sets, 15 reps
BE: 3 sets, 15 reps
Side steps (w/orange band): 5 sets, 15 steps left/15 steps right
Lateral pull down (long bar): @120 – 3 sets, 15 reps
Lateral pull down (v-bar): @100 – 3 sets, 15 reps
C/S row: @45 – 3 sets, 15 reps
Dynamic Bench:
@45 – 1 set, 10 reps
@95 – 1 set, 5 reps
@135 – 1 set, 3 reps
@185 – 1 set, 3 reps
@225 – 1 set, 3 reps …too slow
@185 – 9 sets, 3 reps
Superset with elbow strap pull-ups: 8 reps between each bench set
Prowler lunges: @90 – 10+ sets, 5 reps
Lateral raises: @20 – 3 sets, 6 reps
1,600M run
2,500M row
1,600M run
Prowler push: @90 – 40 yds, 10 reps
Lat pull downs: @120 – 3 sets, 15 reps
V-bar rows: @120 – 3 sets, 15 reps
Chest supported rows: @55 – 3 sets, 15 reps
Bench:
@95 – 1 set, 5 reps
@135 – 5 sets, 12 reps
Knees to elbows: 10 sets, 10 reps
Incline flys:
@40 – 1 set, 12 reps
@30 – 2 sets, 15 reps
Dips: 40 …with no bosu ball
Concentration curls: @20 – 5 sets, 15 reps
EZ-bar curls: @75 – 5 sets, 10 reps
Squat:
@65 – 1 set, 12 reps
@115 – 1 set, 12 reps
@155 – 1 set, 12 reps
@185 – 5 sets, 12 reps
GHR: 3 sets, 12 reps
BE: 3 sets, 12 reps
Kettlebell swings: @36 – 3 sets, 12 reps
Sled press: @100 – 10 reps, 20 paces
Incline flys: @40 – 3 sets, 12 reps
Hammer curls:
@25 – 3 sets, 8 reps
@30 – 3 sets, 8 reps
@35 – 3 sets, 8 reps
EZ bar preacher curls:
@45 – 1 set, 8 reps
@75 – 2 sets, 8 reps
Blast strap pull aparts: 3 sets, 15 reps
Blast strap face pulls: 3 sets, 15 reps
Box jump (tall box w/@45 wheel on top): 10 sets, 2 reps, 1 min rest
Deadlift: @315 – 10 sets, 2 reps, 1 min rest
Hanging power cleans: @95 – 10 sets, 3 reps
Roll out the knots…
