Friday- July 31, 2014

Conventional Deads

3 sets x 5 reps @ 75%

Sumo Deads

2 sets x 5 reps @ 75%

Conventional Rack pulls + band
10 sets x 2 reps

Bad Mornings
2 sets x 12 reps (touch & go)

ABS

Wednesday- July 30, 2014

Dynamic Effort Upper
 Bench Press + chains
9 sets x 3 reps

-Outlaw Wide Bench
1 sets x 8 reps
H.A.P

-Machine Triceps Press Downs
2 sets x 30 reps

Super Set 3x
-Face pulls
1 set x 50 reps
        +
DB draw backs
1 set x 15 reps

-ABS

Monday- July 28, 2014

Dynamic Lower
Box Squats
14" box 
Cambered Bar
50% + bands
12 sets x 2 reps 

Conventional Rack pulls (just below knee)
10 sets x 2 reps

Bad Mornings
2 sets x 8 reps (full reset)
H.A.P

Banded DB Dimmel Deads
2 sets x 30 reps

ABS

Friday- July 25, 2014

Sumo Deads

5 sets  x 1 rep @ 80%

Back Extensions

3 sets x 20 reps

Bad Mornings

2 sets x 20 reps 

ABS

Wednesday- July 23, 2014

Max Effort Upper

 Bench Press

Football Bar

-Bent Over Rows

3 sets x 8 reps

-50 pull ups

-Banded Overhead Extensions

2 sets x 30 reps

-Face pulls

1 set x 150 reps 

-ABS

Monday- July 21, 2014

-Box Squats

15" Box

80%

6-8 sets x 2 reps

-Sumo Pulls 

10 sets x 1 rep @ 70%

Conventional Pulls 

4 sets x 1 rep 

Bad Mornings

2 sets x 20 reps

-ABS

Friday- July 18, 2014

Sumo Deads
3x3 @ 75%

2x2 @ 80%

1x1 @ 90%

Dimmel Deads
2 sets x 20 reps

Bad Mornings
2 sets x 12 reps 

KB Box Squats

2 sets x 20 reps

ABS

Wednesday- July 16, 2014

Dynamic Upper

Bench Press

9 sets x 3 reps @ 60%

-Bar Dips

3 sets x 15 reps

-Laying Extensions

2 sets x 15 reps

KB Rows

3 sets x 8 reps

H.A.P

-100 Push Ups

-Face pulls

1 set x 150 reps (unbroken)

-ABS

Monday- July 14, 2014

-Box Squats

15" Box

75%

10 sets x 2 reps

-Sumo Pulls 

8 sets x 1 rep @ 70%

Conventional Pulls 

2 sets x 1 rep 

-Dimmel Deads

2 sets x 20 reps

-KB Box Deads

1 sets x 20 reps 

-KB Box Squats

1 set x 20 reps

-KB Box Deads

1 sets x 20 reps 

-KB Box Squats

1 set x 20 reps

-ABS

Friday- July 11, 2014

Sumo Deads
5x3 @ 75%

Dimmel Deads

3 sets x 20 reps


Good Mornings

3 sets x 5-8 reps 


Banded Good Mornings

1 set x 100 reps

Wednesday- July 9, 2014

Dynamic Upper

Bench Press

9 sets x 3 reps @ 55%

-Bar Dips

3 sets x 10 reps

-Laying Extensions

3 sets x 3 reps

H.A.P

Pull ups (kipping)

3 sets x 15 reps

*unbroken

-20 Push Ups

3 sets (unbroken)

-Face pulls

1 set x 120 reps (unbroken)

-ABS

Monday- July 7, 2014

-Box Squats

15" Box

70%

12 sets x 2 reps

-Sumo Pulls 

6 sets x 1 rep @ 70%

Conventional Pulls 

4 sets x 1 rep 

-KB Box Deads

1 sets x 20 reps 

-KB Box Squats

1 set x 20 reps

-KB Box Deads

1 sets x 20 reps 

-KB Box Squats

1 set x 20 reps

-DB Walking Lunges

2 sets x 10 reps

-ABS

Wednesday- July 2, 2014

Max Effort Upper

Floor Press 

-Laying Triceps Extensions

3 sets x 3 reps

-Dumbbell Incline Flys

3 sets x 12 reps

Pull ups (kipping)

3 sets x 20 reps

*unbroken

-100 Push Ups

-Face pulls

1 set x 120 reps (unbroken)

-ABS