Warm up
1. Sled drags x 5 minutes
2. Hypertrophy circuit X 3 rounds
Seated row X 15
Reverse hyper X 15
Hanging leg raises x 8
3. KB goblet squat 3x10
Main workout
1. Buffalo bow squat into foam + green bands
20x5, 60x3, 100x2x10
2. Ultra wide sumo deadlift
60x1, 100x1, 140x1, 180x1, 200x1, 220xF - obviously disappointed to miss this, but it appears all my back work has done the job as I've completely changed where I miss/break down. Time now to focus on my hamstrings and hips!
3. SSB walk X 1 lap of warehouses
4. Belt squat walk X 3 minutes
5. Circuit x 4 rounds
Vogelpohl rows x 15
Back attack m/c x 10
Seated band abductions x 20
Lying band adductions x 15
Monday - max effort bench press
Warm up
1. Mace swings 4x15
2. Hypertrophy circuit x 3 rounds
CS KB side raises x 12
KB pullovers x 15
Band Tate press x 20
3. Bamboo bar bench press 3x15
Main workout
1. CG bow bar bench + 2 chains
22.5x5, 32.5x3, 42.5x1, 52.5x1, 62.5x1, 67.5x1
2. DB bench press
25x10, 30x10, 35x6 (first time pressing 35s)
3. EZ bar JM press + dbl micros 6x10
4. DB row 4x8
5. Circuit x 4 rounds
Decline leg raises x 10
Standing BB press x 12
Seated/incline DB hammer curl x 10
Bent over DB raise x 15
Wednesday - dynamic effort squat
Still waiting for my rogue mono hook(s) to arrive so this turned into more of a volume day
Warm up
1. Banded walk x 3 minutes
2. Hypertrophy circuit x 3 rounds
BB row x 10
Reverse hyper x 15
Hanging leg raises x 8
3. KB Goblet squat 3x10
Main workout
1. Banded GHR 6x6
2. Bulgarian split squat 4x8
3. SSB good morning w/toes elevated 4x15
4. Circuit x 4 rounds
Seated calf raise x 25
Lying band adduction x 15
Glute bridge w/band abduction ISO hold x 15
Pullovers x 12
Friday - dynamic effort bench press
Warm up
1. Mace swings 3x10
2. Hypertrophy circuit x 3 rounds
KB Upright row
Band Straight arm pressdown
Cable Triceps pressdown
3. Bench press w/bamboo bar 3x10
Main workout
1. Bench press + mini bands
20x5, 40x3x3, 45x3x3, 50x3x3
2. CG floor press + 3 chains
20x10, 27.5x10, 32.5x10
3. Incline band/KB extension 4x8
4. Band pressdown 2x15
5. KB row on GHD 4x10
6. Circuit x 4 rounds
KB side raise x 10
Lying rear delt raise x 10
GHD banded abs x 20
Band bicep curl x 15
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