Category: Uncategorized

Dumbbell shoulder press
10-10-10

4-5 sets
10 yates row (ahap)
10 roll outs
:30 assault bike
rest

pick your track:
bodybuilding: 3 sets 15-20 reps
powerlifting: 3 sets 5-10 reps
run,row,bike: short and intense

Deadlift conventional or sumo
5-5-5

For time:
800m run
then
3 rounds
10 Front Squats 115/75#
10 t2b

pick your track:
bodybuilding: 3 sets 15-20 reps
powerlifting: 3 sets 5-10 reps
run,row,bike: short and intense

Overhead squat (rack)
5-5-3-2-1

Chipper
It’s a surprise!

pick your track: bodybuilding: 3 sets 15-20 reps powerlifting: 3 sets 5-10 reps run,row,bike: short and intense

db floor press
5-5-5

amrap in 10 min
400m run
10 cleans 135/95#

pick your track:
bodybuilding: 3 sets 15-20 reps
powerlifting: 3 sets 5-10 reps
run,row,bike: short and intense

pendlay row
3-3-3-3

3 rounds
10 push press 135/95#
100m run

pick your track:
bodybuilding: 3 sets 15-20 reps
powerlifting: 3 sets 5-10 reps
run,row,bike: short and intense

yates row
10-10-10-10

3 rounds
10 dumbbell push press (ahap)
400m run

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

clean complex (8 sets)
1clean
1hang clean below knee
1hang clean above knee
after each set run/row/bike 100m
rest

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

db romanian deadlift
10-10-10-10

amrap in 5 min
10 kb *swings 50/35#
10 box jumps 20″
*russian swing

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Front Squat (with 3 sec pause)
5-3-2-2-1-1

3 rounds
8 Pendlay Row (ahap)
*400m run
rest
*run should be faster than your mile run pace

Buns and Guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

deadlift sumo or conventional
10-10-10-10

3-4 sets
10 db floor press (ahap)
10 weighted roll outs (ahap)
50m sprint
rest

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point