Tuesday 8/31/21

Conditioning

BikeErg

1600 m (200+ watts)

Rest 2 min

4 rounds

Accessories

Ring Dips

5 sets x 10 reps

Sunday 8/29/20

Weightlifting

Clean

7 sets x 3 reps @ 50 kg

Power Clean

3 sets x 5 reps @ 60 kg

Jerk

3 sets x 3 reps @ 51 kg

Accessories

Front Squat

2 sets x 5 reps @ 100 kg

Wednesday 8/25/21

Accessories

Cable Reverse Fly

3 sets x 20 reps @ 2x7.5#

Double Dumbbell Step Back Lunge

3 sets x 8 reps each @ 45#s

Double Dumbbell Single Leg RDL

3 sets x 10 reps each leg @ 45#s

Seated Double Dumbbell Press

3 sets x 12 reps @ 45#s

Bench Deadbug

10/10 reps

 - superset -

10/10 Square Stance Cable Rotations @ 32.5#

3 sets

ROMWOD

20210825 - Leg Day

Tuesday 8/24/21

Accessories

Single Arm Cable Chest Press

3 sets x 12 reps each arm @ 37.5#

Single Arm Cable Row

3 sets x 12 reps each arm @ 22.5#

Dual Cable Machine RDL

3 sets x 8 reps @ 2x97.5#s

Seated Single Arm Lat Pulldown

2 sets x 10 reps each arm @ 67.5#

Cable Rope Lat Sweep

3 sets x 10 reps @ 42.5#

Cable Rope Tricep Extension

3 sets x 15 reps @ 27.5#

Split Stance Cable Rotations

3 sets x 15 reps each side @ 22.5#

Conditioning

Treadmill

20 min @ 3.0 mph w/ 13.0 incline

ROMWOD

20210823 - Lower Body

Monday 8/23/21

Accessories

Seated Single Arm Dumbbell Press

3 sets x 8 reps each arm @ 50#

Single Leg Machine Leg Extension

3 sets x 15 reps each leg @ 60#

Hollow Flutter Kicks

15 sce

 - superset -

10 Cross Crunch each side

3 sets

Conditioning

Treadmill

20 min @ 3.5 mph w/ 12.5 incline

ROMWOD

20210823 - Full Body

Sunday 8/22/21

Accessories

Machine Seated Hamstring Curl

15 reps @ 100#

 - superset -

Single Leg Machine Leg Extension

10 reps each leg @ 60#

Dumbbell Pullover

12 reps @ 50#

 - superset -

10 Towel Pike Ups

4 sets

Double Dumbbell Bench Press

15 reps @ 50#s

 - superest -

6 Pull Ups

3 sets

Conditioning

Treadmill

25 min @ 3.0 mph w/ 10.0 incline

ROMWOD

20210822 - Full Body

Saturday 8/21/21

Accessories

Seated Dumbbell Press

3 sets x 8 reps @ 50#s

Pull Up

3 sets x 5 reps

 - superset -

5/5 Dumbbell Step Back Lunge @ 50#s

Split Stance Single Arm Cable Row

3 sets x 5 reps each arm @ 130#

Conditioning

Treadmill

20 min @ 3.0 mph w/ 10.0 incline

ROMWOD

20210821 - Hamstrings

Sunday 8/8/21

Weightlifting

Clean Pull + Power Clean

4 sets x 2 + 2 reps @ 90 kg

Accessories

Trap Bar Deadlift (Lower Handles)

Heavy Single

220 kg

Pull Up

3 sets x 10 reps

Single Arm Row

4 sets x 10 reps each arm @ 88#

Banded Rotations w/ Swiss Ball

3 sets x 15 reps each side @ yellow

Iron Scap

25 / 7

Bench Press

5 sets x 10 reps @ 60 kg

Skullcrushers

5 sets x 15 reps @ 20#s

Lateral Fly

3 sets x 20 reps @ 10#s

Saturday 8/7/21

Conditioning

Dumbbell Box Step Up

4 sets x 6 reps each side @ 30#s

 - superset -

6/6 Single Arm Kettlebell Deadlifts @ 106#

Single Arm Lat Pulldown

4 sets x 15 reps each arm @ 25 kg

 - superset -

10 Alternating Dumbbell Curls @ 40#s

Dumbbell Pullover

4 sets x 8 reps @ 40#

 - superset -

8 Inchworm Push Ups

1/2 Kneeling Single Arm Press

4 sets x 12 reps @ 20#

 - superset -

12 Ball Slams @ 40#

Ab Wheel

4 sets x 12 reps

Friday 8/6/21

Accessories

Back Squat

3 sets x 3 reps @ 125 kg

Single Arm Farmer Hold

3 sets x 10 sec each side @ 106#

ROMWOD

20210804 - Full Body

Sunday 8/1/21

Weightlifting

Clean Pull + Power Clean

4 sets x 3 + 3 reps @ 80 kg

Accessories

Push Press

3 sets x 5 reps @ 60 kg

Trap Bar Deadlift (Lower Handles)

Heavy Single

217 kg

(Missed 227)

Pull Ups

3 sets x 10 reps

Single Arm Kettlebell Row

4 sets x 12 reps each arm @ 32 kg

Standing Banded Rotation w/ Swiss Ball

3 sets x 15 reps @ blue