Category: Uncategorized

Monday (Upper Strength) Bench Press: 1×10, 1×8, 1×6+ Pull ups + Single arm OH press: 2xMax + 2×6-12 each side Chest Supported Row: 2×6-12 Delt raises (3 way):: 2×12-15 Hammer Curls + Tricep Push down: Both 2×10-15 Sit ups: 4×25 3 miles at 75%: 29:57 Tuesday (Lower) Dead Lift:1×10, 1×8, 1×6+ Box Step ups: 2×20…

Monday (Upper Strength) Bench Press: 1×5, 1×3, 1×1+ Pull ups + Single arm OH press: 4xMax + 4×6-12 each side Chest Supported Row: 4×6-12 Delt raises (3 way):: 3×12-15 Hammer Curls + Tricep Push down: Both 3×10-15 Sit ups: 4×25 3 miles at 60%: 31:38 Tuesday (Lower) Dead Lift: 1×5, 1×3, 1×1+ Box Step ups:…

Monday (Upper Strength) Bench press: 3×3 @ 185# Pull ups: 3 x max reps + single arm OH press 3×15 @ 40# Chest supported row: 3×12 @ 55# 3-way delt raises: 2×15 each way. 10# Dips: 3×10-15 + Curls 3×10-25 BW and 30# GHD sit ups: 3×20 Started day w 2 mile run (20:19) Tuesday…

Monday (Upper Strength) Pull Ups:5×5 Push ups: 4×25 Kettlebell press: 4×8 each arm @ 55lbs Inverted rows: 4×10 Dips: 3×10-15 Farmer Carries: 4×40 yards Finisher: 10 Kettlebell swings every minute on the minute Tuesday (Conditioning) 5 rounds for time: 20 kettlebell swings @ 55lbs 15 goblet squats (55lbs) 10 burpees 250 meter row Finished time:…