Monday, July 20, 2020

7.20.20

SS RR 15-11-9-9-8
Press @95
Lat Pulls @120

12-8-7-7-6
DB Bench @60s
Cable rows @110

3x12 
Db curls @35
Arnolds @35

2 rounds 
Cable 
Curls @20
Tricep @20
Band pull aparts. 

Thursday, July 16, 2020

7.16.20

SS RR 15-11-9-9-8
Bench @185
Pull ups

3x12 
Db curls @35
Arnolds @35


L

Thursday, July 9, 2020

7.9.20

4 rounds (skipped 5th due to FS) 
10 Front Squats 185
10 RDLs 185
20 KBS @40

4 rounds: 
6 Hang Cleans @165
20 ab (alternating)

Monday, July 6, 2020

7.6.20

SS RR 15-11-9-9-8
Bench @185
Lat pull downs @ 120 (slow and controlled, could go heavier)

13-9-8-7-7
Cable Rows @110
Dips

3x12 
Db curls @35
Arnolds @35


3x20 
Cable Curls @32
Cable push downs @ 33
Band pull aparts

Wednesday, June 24, 2020

6.25.20

10 minute run Warm up

10 Min EMOM - 1 TGU each arm @53

5 x 
12 - DB curls 
20 - band push downs (purple)

3 rounds
12 Cable rows @37.5# 
10 DB front and side raises @15

Tuesday, June 23, 2020

6.23.20

5 rounds 
10 Front Squats 135-185
10 RDLs 135
20 KBS @40

4 rounds: 
6 Hang Cleans @155
10 Box jumps @24 (explosive)
15 sit ups

Monday, June 22, 2020

6.22.20

SS RR 15-11-9-9-8
Bench @185
Pull-ups

13-9-8-7-7
Cable Rows @110
Dips

3x12 
Db curls @35
Arnolds @35
DB OH pull overs @50

3x20 
Cable Curls @27
Cable push downs @ 27
Band pull aparts