1*19*2021 - LETS HIT THE FLOOR!

warm up:

a. 4x10 KB muscle clean to strict press - the key here is to not allow the ball of the KB to fall down. Keep it from falling over.)

1. 3x3 Floor Press

2. 4x5 Spotto press

3. 4x10 weighted Dips

4. 4x8 DB Rows

5. 100 Pull Strict Pull-ups (variety of grips and widths) - we attempt to do 100 strict pull-ups really emphasizing getting your chest up at the bar to replicate somewhat of the Botton of a bench press. Building a STRONG back is so important for a STRONG bench press

6. 100 Tricep pushdown extensions w/ light band

1*18*2021 SQUATS VOLUME

Warm up: 5x10 Band-bell front squats

1. 4x6/6 Weighted step ups (Front rack)

2. 10x10 Belt squats (linear increase in load)

3. a. 4x10 Belt squat marches

b. 4x10 skaters (6’ distance)

4. 3x8 Dynamic Bulgarian squats onto 6” foam box for stability

5. Work up to a heavy triple Back squat.

1*16*2021 BENCH PRESS SATURDAY

Warm up:

1. 3x10 face pulls w/ cannon ball grips

2. 3x10 bicep curls w/ cannon ball grips

1. 3x15 PVC/Rhino bench press

2. Heavy 1-2 reps bench press @ a max effort

3. 3x5 @ >80% of max bench

4. a. 3x5 cannon grip pull-ups

b. 3x5 weighted pull ups

5. 4x15 Cannon ball grip EZ bar bicep curls

JAN*15*2021 LOWER DAY

1. 5x10 Belt squats

2. 5x5 PVC/Rhino bar squats (Heavy)

3. 3x8 PVC/Rhino bar front squats

4. 3x10 PVC/Rhino bar hi-bar squats

5. 4x10/10 Belt squat marches (Heavy)

6. 2x8/8 Bulgarian squats up onto 6” box with foam pad

JAN*14*2021 SPEED BENCH: Today we take it easy

1. 4x 10 Bench Press warm up

2. !0x 3 Speed Bench w/ PVC bendy bar + Bands

3. 3x 10 Bench w/ PVC bendy bar AHAP

4. Super set of Landmine single arm scaption fly (overhand grip) then into a single arm frontal plane plate raise

5. 100 banded tricep extensions

Jan*13*2021 DEADLIFT DAY: WE'RE BACK!!!

Warm up - 4x15-20 belt squats

1) 3x2 block pulls (last set x5) 

-the goal of these sets are to overload the weight and familiarize ourselves with larger loads.

2) 4x15 Belt squats

3) 3x12 Meadley rows

4) 3x12 DB Seal rows

5) 5x8/8 Single leg curl glute bridge 

6) 4x10 Banded hip extensions

this was superset with strict toes to bar.

11*10*2016 SPEED BENCH/ARMS

• 10x5 Speed Bench against bands
• 3x5 Paused spotto press w/ feet up
• 3x10 close grip spotto
• 3x10 Pull ups tempo - superset with (BW) face pulls 
• standing overhead tricep extensions (fatgripz)
• reverse curls (fatgripz)
• tricep pushdowns