Monday- June 30, 2014

-Box Sqauts

15" Box

80%

6 sets x 2 reps

-Sumo Pulls (weights off of 10lb plates)

10 sets x 1 rep @ 65%

Conventional Pulls (weights off of 10lb plates)

2 sets x 1 rep 

-Banded DB Dimmels

3 sets x 20 reps 

-DB Walking Lunges

2 sets x 16 reps

-ABS

Friday- June 27, 2014

Sumo Deads

5x5 @ 70%

Sumo Dimmels

2 sets x 20 reps

Walking Good Mornings

2 sets x 14 reps 

Banded Good Mornings

1 set x 100 reps

ABS

Wednesday- June 25, 2014

Westside

Max Effort Upper

Outlaw Wide Bench Press

Bar Dips

5 sets x 5-10 reps

-Bent Over Rows

3 sets x 5-8 reps

Strict Pull Ups

3 sets x 10 reps

-100 DB Shoulder Press

-Face pulls

3 sets x 20 reps

-ABS

Monday - June 23, 2014

-Box Squts

15" Box

75%

8 sets x 2 reps

-Sumo Pulls 

8 sets x 1 rep @ 60%

-Conventional Pulls 

4 sets x 1 rep 

-KB Squt/Deads 

2 sets x 20 reps 

-Banded Walks 

2 sets x 2 minutes 

Friday- June 20, 2014

Sumo Deads

-4 sets x 4 reps @ true 80%

Conventional Deads

-4 sets x 2 reps @ 70%

-Barbell Walking Lunges

3 sets x 12 reps

-Banded Walks

2 sets x 2 minutes

-ABS

Wednesday- June 18, 2014

Max Effort Upper

Floor Press

15-12-10-8-5-3

Bar Dips

5 sets x 5-10 reps

-Bent Over Rows

3 sets x 5-8 reps

30 Strict Pull Ups

-100 DB Shoulder Press

-Face Pulls

150 reps

-ABS

Monday- June 16, 2014

-Box Squats

 15" box

70%

8 sets x 2 reps

-Sumo Pulls

8 sets x 1 rep @ 60%

-Conventional Pulls

4 sets x 1 rep

-KB Squat/Deads

2 sets x 20 reps

-Banded Walks

2 sets x 2 minutes

Friday- June 13, 2014

-Sumo Deads

4 sets x 4 reps @ 70%

1 set x 2 reps @ 80%

1 set x 2 reps @ 90%

1 set x 12-15 reps @ 70%

+10 from last week

-Deficit Reverse Dimmels

2 sets x 20 reps

-GHRs

2 sets x 15 reps

-Reverse Hypers

2 sets x 25 reps

-ABS

Wednesday- June 11, 2014

-Bench Press

3-3-3-3

-Laying Triceps Extensions

3 sets x 5-8 reps

-KB Rows

3 sets x 5-8 reps

-Strict Pull Ups

30 reps

-100 push ups

-Draw Backs

2 sets x 25 reps

-Face Pulls

120 reps