Monday 11/30/20

Accessories

Strict Pull Up

4 sets x ME

Echo Bike Sprint

2 sets x 30 sec

Saturday 11/28/20

Accessories

Power Clean

1 rep @ 90 kg

10 min EMOM

Single Arm Kettlebell Bench Press

3 sets x 8 reps each arm @ 62#

Kettlebell Pull Over

3 sets x 12 reps @ 35#

Single Arm Kettlebell Push Press

2 sets x 6 reps each arm @ 70#

10 sec Hollow Hold

10 V-Ups

10 Tuck Ups

10 Hollow Rocks

4 sets

Friday 11/27/20

Accessories

Strict Pull Up

4 sets x ME

RDL

5 sets x 5 reps @ 90 kg

Ring Dip

5 sets x 5 reps

Banded Split Rotations

3 sets x 10 reps each side

Hanging Leg Raise

3 sets x 10 reps

Thursday 11/26/20

Accessories

Stair Climber

3 min @ 70 spm w/ 34# vest

Seated Hamstring Curl

3 sets x 10 reps @ 80#

Calf Raise

4 sets x 10 reps @ 90#

Leg Press

3 sets x 10 reps @405#

Monday 11/23/20

Accessories

Strict Pull Ups

4 sets x ME

Saturday 11/21/20

Accessories

Back Squat

3 sets x 10 reps @ 70 kg

Banded Kettlebell Swing

5 sets x 5 reps @ 62# + red

Kettlebell Side Bend

3 sets x 12 reps each @ 44#

Hanging Leg Raise

4 sets x 10 reps

Iron Scap

25/7

Friday 11/20/20

Accessories

Strict Pull Up

4 sets x ME

Wednesday 11/18/20

Conditioning

Row

30 min

6020 m

Accessories

Strict Pull Ups

4 sets x ME

Double Kettlebell Bench Press

4 sets x 10 reps @ 44#s (w/ 2 sec pause)

Banded Tricep Extensions

3 sets x 30 reps @ red

Cross Chest Band Pulls

3 sets x 50 reps @ red

Tuesday 11/17/20

Accessories

Back Squat

3 sets x 10 reps @ 60 kg

Double Kettlebell RDL

3 sets x 12 reps @ 44#s

Hanging Leg Raise

4 sets x 10 reps

Saturday 11/14/20

Accessories

Strict Pull Up

4 sets x ME

Back Squat

5 sets x 3 reps @ 90 kg

Double Kettlebell Push Press

4 sets x 5 reps @ 62#s

Axle Bar Curls

3 sets x 10 reps @ 25 kg

Dumbbell Skullcrushers

3 sets x 12 reps @ 20#s

Dumbbell Hammer Curls

3 sets x 10 reps @ 40#s

Banded Tricep Extensions

3 sets x 30 reps @ red

Thursday 11/12/20

Accessories

Strict Pull Ups

4 sets x ME

Back Squat

3 sets x 10 reps @ 40 kg

Tuesday 11/10/20

Conditioning

Run

1.75 miles

13:39

Accessories

Strict Pull Up

4 sets x ME

Double Kettlebell Strict Press

3 sets x 10 reps @ 35#s

Monday 11/2/20

Conditioning

Row

100 m Sprint

200 m Slow

10 rounds

Push Ups

3 sets x ME