Sunday, August 22nd, 2021
BW:181.2
–
Assault Bike x 45min – 14.3 miles
Pullup: BW x 5 x 10 [EMOM]
Banded Row x 15 reps x 5 sets
Blast Strap Rollout x 10 reps x 5 sets
Blast Strap Inverted LTE x 8 reps x 5 sets
45 Degree Side Bends x 12 reps x 5 sets
SL Calf Raise x 12 reps x 5 sets
Neck Extensions 20lb x 25,15,10
Monday, August 23rd, 2021
BW:180.8
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Deadlift:
355×3
400×1
355×3,3,3,6
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Bench:
240×3
270×1
240×3,3,3,6
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Low Incline Bench:
165×5
190×1
210×1
165×5,5,5,10
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Judo x 60 Minutes
Tuesday, August 24th, 2021
BW:180.8
–
High Bar Squat:
315×3
350×1
375×1
335×3,3
315×3,3
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Press:
140×3
155×1
140×3,3,3,6
–
Sumo Deadlift:
350×1
385×1
340×3,3,3,3,6
–
BB Bicep Curl 45 x 10 x 6 sets
Pushups x 10 x 6 sets
Bent Over Rear Delt 10lb’s x 10 reps x 6 sets
Wednesday, August 25th, 2021
BW: 180.4
–
Assault Bike x 45min – 14.5 Miles
Side Plank w/ Hip Abduction x 10 reps x 3 sets
Hollow Body Hold x 30s x 3 sets
Front Plank x 30s x 3 sets
Side Delt Raise 10lb’s x 15 reps x 3 sets
Front Delt Raise 10lb’s x 15 reps x 3 sets
DB Chest Fly 15lb’s x 15 reps x 3 sets
Thursday, August 26th, 2021
BW: 179.0
–
2.25″ Deficit Deadlift:
285×5
315×1
365×1
285×5,5,5,11
–
2.25″ Tempo Deficit RDL:
175 x 6 reps x 5 sets
–
Close Grip Bench:
225×1
255×1
200×5,5,5,5,10
–
Dips BW x 20,10,10,5,5
Friday, August 27th, 2021
BW: 179.2
–
Assault Bike x 45min – 14.5 Miles
Neutral Grip Chinup BW x 10 reps x 3 sets
Barbell Reverse Grip Row 33 x 20 reps x 3 sets
Hanging Knee Raise BW x 10 x 3 sets
Copenhagen Plank x 15s x 3 sets
–
Judo x 60 Minutes
Saturday, August 28th, 2021
BW: 179.2
–
2ct High Bar Squat:
350×1
270 x 5 reps x 6 sets
–
Slingshot Bench:
295×1
230 x 5 reps x 6 sets
–
Tempo Feet Up Bench:
135 x 8 reps x 5 sets
–
DB Bicep Curl:
15lb’s x 25,20,15,10,10,10,10