Wednesday 4/15/20

Accessories
Strict Press
Heavy Single
62 kg (missed 63)

Bench Press
Heavy 6
85 kg

Seated Dumbbell Press
4 sets x 7 reps @ 35#s

Lateral Raise
3 sets x 10 reps @ 20#s

Dumbbell Skull Crushers
4 sets x 12 reps @ 12.5s

Banded Tricep Extension
3 sets x 20 reps @ blue

Monday 4/13/20

Conditioning
Echo Bike
2 min Easy
1 min Legs only
1 min Arms only
2 rounds
 - then -
15 sec Sprint
60 sec rest
10 sets


Accessories
T-Bar Row
4 sets x 12 reps @ 50#

Ring Pull Up
4 sets x 5 reps

Banded Lat Sweep + Banded Face Pull
3 sets x 15 + 15 reps @ blue

Dumbbell Bicep Curl
2 sets x 3 reps each arm @ 40#

Banded Bicep Curl
4 sets x 10 reps @ blue

Sunday 4/12/20

Accessories
Back Squat
Heavy Single
145 kg (missed 150)

Goblet Bulgarian Split Squat
3 sets x 8 reps each leg @ 16 kg

Saturday 4/11/20

Accessories
Banded Seated Strict Press
9 sets x 3 reps @ 30 kg + single red band (16 kg)

Double Dumbbell Skull Crusher
4 sets x 12 reps @ 20#s

Banded Tricep Extension
4 sets x 30 reps @ red band

Friday 4/10/20

Accessories
Banded Box Squat (17")
12 sets x 2 reps @ 70 kg + single green (32 kg)

Banded Pull Throughs
5 sets x 20 reps @ green

Back Squat
1 set x 3 reps @ 120 kg

Bulgarian Split Squat
4 sets x 10 reps each leg

Thursday 4/9/20

Conditioning
1 min Ski
10 Lunges
20 rounds

4838 m


ROMWOD
Sure Fire


Accessories
Banded Bench Press
1 set x 3 reps @ 75 kg + double red band (32 kg)
1 set x 15 reps @ 40 kg + red band

Banded Chest Fly
3 sets x 15 reps @ 25#s

Leaning Lateral Raise
3 sets x 8 reps each @ 12.5#s

Dumbbell JM Press
3 sets x 8 reps @ 25#s

Banded Tricep Extensions
4 sets x 20 reps @ blue band

Wednesday 4/8/20

Accessories
Strict Press
Heavy Single
58 kg (missed 61)

Dumbbell Pullover
4 sets x 10 reps @ 40#

Double Double Skullcrusher
4 sets x 10 reps @ 15#s

Front Raise
4 sets x 8 reps @ 15#s

Tuesday 4/7/20

Accessories
Rack Row
3 sets x 10 reps @ 20# vest

Single Arm Kroc Row
3 sets x 5 reps each arm @ 88#

Ring Pull Up
4 sets x 5 reps

Rear Fly
3 sets x 10 reps @ 7.5#s

Double Dumbbell Bicep Curl
3 sets x 8 reps @ 30#s

Banded Face Curls
3 sets x 15 reps @ blue band

Monday 4/6/20

Accessories
Front Squat
Heavy Single
132 kg (missed 137)

Trap Bar Deadlift
Heavy 5
190 kg (higher handles)
1 set x 15 reps @ 107 kg

Single Arm Kettlebell Front Squat
1 set x 6 reps @ 35, 44, 53, 88#
1 drop set x 3 reps each @ 88, 53, 44, 35, 14# (10 reps)

Sunday 4/5/20

Conditioning
5 min Ski (<2:20)
5 min Echo Bike
3 rounds


ROMWOD
Break You To Make You

Saturday 4/4/20

Accessories
Bench Press
10 RM
80 kg

Lateral Raise
5 sets x 10 reps @ 10#s

Banded Row to Chest
12 reps @ blue band
 - superset -
10 Front Raises @ 7.5#s
4 sets

Banded Tricep Extensions
4 sets x 20 reps @ blue band

Banded Seated Strict Press
9 sets x 3 reps @ 20 kg + red band


ROMWOD
Bright Shiny Days

Friday 4/3/20

Accessories
Banded Box Squat (17")
12 sets x 2 reps @ 50 kg + single green + single blue band

Thursday 4/2/20

Conditioning
1 min Echo Bike
1 min Ski
2 min
2 min
...
5 min
5 min
(30 min total)


30 min Row (2:10 avg)

6928 m

Wednesday 4/1/20

Accessories
Strict Press
Heavy Single
60 kg (missed 63 kg)

Back Squat
4 sets x 6 reps @ 80 kg