Workouts 8/14/16-8/20/16

SUNDAY: Rest/active rest/walk 1 hour, stretching, yoga, etc.

MONDAY: Shoulders/full bod conditioning **warning: killer workout**

after warmup I did the below, resting as little as possible and keep moving to keep intensity high

• 50 thrusters, 65#
• 5×10 wall ball 20# superset 10 butterfly situps
• 50 OH walking lunges with 25# DBs (50 total)
• 50 KB swing 50#
• 50 burpees
• 50 sumo squat to upright row, 50#
• 50 calorie row

then more shoulder work:

• 4×10 upright row (25# DBs, slow and controlled)
  • superset bent over rear delt raise (4×15)
• Seated DB shoulder press, 4×7-8 (30# DBs)
• Leaning DB lat raise, 3×8, 20# DB
• 4×8 DB snatch – 2 sets with 25# 2 sets with 30#
• Lat raises, seated and standing, 3 sets standing 15 reps; 4 sets seated varying weight 15 reps
• Standing DB press with 25# DBs, 3 sets 8-10 reps
• Bent over rear delt burnout: to failure with lighter weight and heavier weight (7.5 # and 10# DBs)
• Bent over rear delt fly with cable 3 sets 12-15

TUESDAY: Legs/glutes

• 8×8 back squat with 2 second pause at bottom – 110#
  • superset 8×8 heavy ham curls
• Leg press 5×12
  • superset 5×10 RDL with 45# DBs
• Walking lunge, 1 leg at a time, 4×12 (35# DBs)
  • superset 4×12 butt blaster with pause at top
• Glute bridges 5×8-10
• Back ext
• banded glute bridges 3×30

WEDNESDAY: REST/WALK/STRETCH/YOGA

THURSDAY: Back/chest

• Bench press 2 warmup sets then 5×5 85-90#; 2×10 65#
  • superset pull-ups 6×5
• Barbell row 5×5 95#; 1×5 100# (underhand grip); 3×8 85# (overhand grip)
  • superset 5×15 decline pushups
• Incline DB press 3×5 35# DBs; 2×6 30# DBs
  • superset kneeling cable row 3×8
• Close grip pulldowns 6×5-12, varying weight, started lighter with more reps and moved to heavier (90#) fewer reps
  • superset wide grip cable row 6×8-10
• DB row – heavy – 3×8 45# DB
• Farmer walks – 3 sets to failure with 2 50# DBs
  • superset 3×50 mountain climbers
• 5×500 meter row
  • superset weighted (leaning on the back extension bench) side bends – using 25# plate and 15# DB, 8-12 reps per set

FRIDAY: FULL BOD CONDITIONING/accessory work

EMOM 20 mins – every min on the min – push as hard as you can

• 15 cal row (or as many as you can get in 1 min)
• 50 ft OH walking lunge, weighted, (I used 2 25# DBs – use whatever weight is comfortable)

then I did:

• 6 sets 10-12 weighted squat jumps with 2 25# DBs for first three and 2 20# DBs for last three sets
  • supersetting 6×15 weighted calf raises (neutral, turned out, turned in)
• Finished with 2×30 xheavy band clamshells
• Lots of stretching for shoulders and hips.

SATURDAY: Legs/full body/abs

• 5×5 Front squat superset 5×5 strict pull-ups + one set weighted with 10#
• Bulgarian split squats: 8×8 per leg weighted + 20 second holds each leg as well
• 5×8 HEAVY leg press (I did 6 plates)
• Leg extensions 6×8-12
• Ham curls 5×8-10
• 6×8-10 Romanian deadlifts with Dumbbells (50s, 55s)
• 3×20 kettlebell Russian twists (30#)
• plank hold for 2 mins(on elbows)
• weightd plank (45#) 1 minute
• 2×10 abs with feet on rower
• 2×50 weighted bicycles

Stretch and roll!!!!