Monday:
Warm-Up:
15 Arm circle F&B
15 Big Hugs
10 Internal & External rotations
15 Strict Press w/ PVC
15 Trunk twists
Then: 2x
10 Light Dumbbell Floor Press
10 Light Dumbbell Rows
10 Light Dumbbell shoulder press
10 Light Dumbbell Upright rows
For Quality reps: A & B are super sets. Perform A then go right into B. After B is completed, rest 1-1:30 and repeat for all 3 or 4 sets. Add weight as long as form permits
- Single Arm Shoulder Press 3×15
- Single Arm Upright Row 3×15
*Rest 2 Minutes*
- Single Arm Bent Over Row 3×12
- Single Arm Floor Press 3×12
*Rest 2 Minutes*
a) Hanging Knee Raises 3×15
b) Russian Twists 3×20
Extra Credit: ARMS!!
- Bicep Curls 3×12-15
- Triceps Extensions 3×12-15
Tuesday
Warm-Up: 2x
10 PVC Passthroughs
15 PVC high pulls
15 PVC strict presses
Then: 2-3x
10 KB swings w/ pause overhead
10s active hang into 10 scap retractions
3 Rounds (chances) For Max distance of each:
Overhead Lunges (50/40)
Farmers Carry (50/40)
Pull-up For time (Longest Pull-Up able to do)
Wednesday (Repeat)
Warm up:
PVC pass throughs
10 strict press
High kicks (f&b, lateral)
Russian baby maker
Then: w/ light weight
2-3x
7 Push-press
7 Front squats
3 Thrusters
5 Rounds for Time:
5 Thrusters (95/65) Kettlebell/Dumbbell (35/25)
6 Lunges
7 Push-Ups
Thursday
Warm-Up:
15 Trunk twists
3 Compass Drills ea. Leg (Perform twice ea. Leg)
10 slow squats
Then: 2x
10 Empty barbell deadlifts
10 Empty barbell squats
10 Empty barbell hip extensions
For Quality reps: A & B are super sets. Perform A then go right into B. After B is completed, rest 1-1:30 and repeat for all 3 or 4 sets. Add weight as long as form permits
- Pistols 4×7 (ea. Leg)
- Single Leg Deadlifts 4×7 (ea. Leg)
*Rest 2 Minutes*
- Knee Banded tempo Squats 3×10
- Weighted Hip extensions 4×10-15
*Rest 2 Minutes*
- Side Planks 3×1:00 (ea. Side)
- Russian Twists 3×20 (right left is 1)
Friday
Warm-up:
Hit shoulders hard (delts, rotator cuff, etc.)
2-3x
10 Ring rows
10 reverse ring flies
10 banded external rotations
10s active hang into 10 scap retractions
Into:
Pull-up progressions
3 Rounds for Quality: Pull-Up bar complex
3 Bar Muscle-ups (If unable to perform, start w/ kipping pull-ups)
5 Kipping pull-ups
3 Strict pull-ups
5 Knees to elbow
3 Toes to bar
5 Scap retractions
*Rest 2 minute b/w rounds*
