Workouts: 9/4/16-9/10/16

SUNDAY: Legs

• 5×8-10 landmine RDL (using landmine bar)
• 5×8 back squat superset 8 heavy ham curls (I did 125# back squat)
• 5×5 back squat with pause at bottom (I did 115, 120, 125#)
• 3×12 per leg weighted walking lunges (find challenging DB- I use two 40s)
• 5×12 heavy leg press (I did 230) superset 8 heavy RDL with Dumbbells (I did 50s)
• 4×10 butt blaster with pause at top superset walking with kettle bells: hold heavier one at side and lighter overhead and walk ~100 meters (I used 20# and 35# KB. Repeat 2x – once per side)
• 8×15 weighted calf raises (neutral, turned in, turned out variations) superset 5×10 weighted squat jumps (I hold 25# DBs)
• 3×15 RDL burnout set with lighter Dumbbells (35s)
• 3×8 single leg deadlifts (30# dbs)
• additional burnouts with ham curls – 2 sets heavy + single leg sets
• finish 10 min walking incline to loosen legs and stretch

MONDAY: BODY WEIGHT WORKOUT/CARDIO

• 5 mile walk @ brisk pace then ::
• 12 rounds of :
  • 25 air squats,
  • 5 push-ups.
• Then 300 walking lunges + 120 more push-ups, broken down into sets.

TUESDAY: chest/wod:

• Bench press: 5×5 heavy at 85, 90# then 4×7-10 @ lighter weight (75, 65#)
• 3×3 weighted pullups (10#)
• 3×5 regular pullups
• 3×5 heavy incline DB press(35s); 2×6-7 with 30s
• then WOD repeat the following 5X no rest if possible:
  • 15 wallballs (20#)
  • 200 meter KB walks with 25# carried overhead and 35# by side, swap arms at 100 meter
  • 10 burpees
• finish with 20 min walk incline

WEDNESDAY: RESTT!!! so sore

THURSDAY: BACK!! 

• Barbell rows: varying weight from lighter to heavy, about 10 sets 5-10
• Pendlay rows: 6×4-5
• Pullups 3×3-5
• Deadlifts: 4×4-5, heavy, @ 145# (that is heavy for me)
• DB rows: 4×10
• Seated wide grip cable row: 5×10
  • compound set with weighted back extensions 4×12 (35#)
• Farmer walks 3 sets to failure with 45s

FRIDAY: SHOULDERS/LEGS

• Back squat: 3×5 135#, 2×5 140#, 1×4 140#
• Front squat: 1×5 105#, 3×5 110#
• Split squats: 1×10 (25 # DBs), 1×8 (30# DBs), 5×6 (35# DBs) per leg, of course
• Shoulder press, strict: 4×5-6 60# NOT USING MOMENTUM AT ALL
• Push press: 2×5 75#, 2×5 80#, 2×3 85#
• Back to shoulder press: 4×8 50#
• Leg press, 6 plates (270#) 5×10
• Hip/glute bridges w loaded barbell: 5×8-10 150#, 2×6 170# FEEL THE BURN
• Weighted pushups, 25#, 5×7, superset 3×5 pullups
• 4×15 lat raises with 10s, then 4×15 witth 12.5# dbs
• Upright row, single arm, 3×6 xheavy 35#, 3×10 with 30#

SATURDAY: LONG WALK/REST DAY