Workouts 8/21/16 – 8/27/16

SUNDAY: Active rest/walk 1 hour and 20 mins

MONDAY: Shoulders/walk 30 mins

• Seated DB shoulder press: 2×5-7 heavy, 35# DBs; 3×8 30# DBs
  • superset 3×15 lat raises
• Upright row 1 arm at a time 3×10 (30#)
  • superset single arm lat raise 3×15 (15#)
• Leaning lat raise 3×8-10 (20#)
• Rear delt fly/raises: 6×15
• Upright row 3×10 (25# DBs)
• KB swing, single arm: 3×12 (35#); 2×7 (45#)
  • superset seated lat raises 3×15
• Plate front raise, 3×11-12 25#
  • superset rear delt cable fly 3×12
• Farmer walks 3x failure, about 100ft (50s)
• single arm farmer walks 3x failure 100 ft (55#)

TUESDAY: Full body/cardio conditioning/core work

• 5 x in 5 mins:
  • 12 calorie row
  • 15 burpees
• Then: 5×3 weighted pull-ups (10#)
  • and 3×5 regular pull-ups
• Repeat 5 x:
  • 400 (1/4 mile) meter run
  • 15 burpees (keep run at 80-90% max effort)
• 5×10-15 decline pushups (rest 30 seconds between sets)
• 4×16 per leg OH walking lunge (hold 35# plate, rest 30 seconds in between sets)
• 4×50 weighted bicycle crunches (15# DB behind neck, elbows wide)
  • superset 4×6 toes to  bar (TTB)
• 5×5-6 dips

WEDNESDAY: Power cleans/misc.

• 6 working sets of 3 power cleans @ 95#
• 5×5-7 incline DB press (35s)
• 25 mins walk incline @ 4.0 speed, 7-8.5 incline
• 2×30 per leg heavy banded clamshells
• lots of stretching

THURSDAY: LEGS

• 8×8 back squat 2 second pause at bottom (105#, 110#, 115# for squats)
  • superset heavy 8×8-10 ham curls
• 5×12 leg press @230
  • superset 10 RDL with 50# DBs
• 4×12 walking lunge 35# DBs
  • superset 10 butt blaster w pause at top
• 6×6-10 glute/hip bridge with 95 (warmup), 4 sets at 150, 2 sets at 170#
• 2×30 banded glute bridges
  • superset 2×20 banded side walks

FRIDAY: Shoulders/burpees/walk:

• 5×5-6 single arm shoulder press with 30, 35# DB
• 3×10 shoulder press (using 25s and 30s)
• 4×0 alternating front raise 20# DB
• 3×15 standing lateral raise 10# DBs
• 3×20 seated lateral raise with pause at top 5# DBs
• 2×12 single arm lateral raise 15# DB
• 3×15 rear delt raise 10# DBs
• 3×10 upright row 30# DBs; 2 additional sets with 25s
• 3×10 single arm upright row (heavy, 35# DB)
• 4×15 burpees, 3×50 medicine ball mountain climbers, 3×30 weighted Russian twists (30# DB), 3×15 push-ups, 3×15 squat jumps, 2×20 lunge jumps
• 5xfarmer walks to failure with 50# DBs
• walk incline 15 mins

SATURDAY: Back

3×3 weighted pull-ups (10#)
5×5 barbell row 95#, 100# (underhand grip)
5×6 barbell row 85# (overhand grip)
5×5 pull-ups
3×8 DB row 50#; 5×10 DB row 45#
4×8-10 kneeling cable row
6×8-10 close grip pulldowns
6×8-10 wide grip cable row
4×8-10 single arm cable row
4×8-10 weighted (25# and 20#) leaning oblique crunch (I do 1 side only for scoliosis)
3×400 meter row
5×8-12 ham curls/leg extensions & single leg extensions/curls
5×5 RDL 60# dbs
Outside :: running around track, intervals for 15 mins