Sunday 09/19/2021
BW: 181.2
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Assault Bike x 30min – 10.1 Miles [5min LISS; 20/100 x 10; 5min LISS]
Supinated Inverted Row x 10,10,10,8,8,8,8,8,5,5 [EMOM]
Blast Strap Plank x 30s x 6 sets [30s]
Copenhagen Plank x 15s x 4; Side Plank w/ Abduction x 30s x 4 sets
Calf Raise x 25 x 4 sets
Banded Tricep Pushdown x 25 x 4 sets
Monday 09/20/2021
BW: 179.8
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Deadlift:
350×1
370×1
277.5×5 x 5 sets
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Bench Press:
245×1
260×1
207.5×3 x 8 sets
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Pushups x 25,10,15,15,10,10,10
BB Bicep: 10 reps @ 35,45,55,65,55,45,35
Tuesday 09/21/2021
BW:178.8
–
High Bar Squat:
330×1
350×1
370×1
277.5×5 x 5 sets
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Press:
155×1
170×1
135×3 x 8 sets
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Back Raise: 25lb x 10 x 6 sets
3 Way Shoulder Raise: 10’s x 12 x 3 sets
Wednesday 09/22/2021
BW:180.8
–
Pullups:
BW x 5 x 10 sets
Band Assisted (Avg) x 10 x 5 sets
–
Ab Wheel: Knees x 10 x 10 sets [30s rest]
–
Side Bend Hold x 30s x 5 sets
–
DB Bicep: 25’s x 20,18,15,12,10
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Assault Bike x 30min – 10.0 Miles [5min LISS; 20s/100s HIIT x 10; 5min LISS]
Thursday 09/23/2021
BW:181.2
–
Pause (Below Knee) Deadlift:
285×1
315×1
335×1
250×5 x 5 sets
–
Close Grip Bench:
230×1
245×1
260×1
207.5×3 x 8 sets
–
Rear Foot Elevated Split Squat:
BWx10 x 10 sets
–
3-Way Shoulder Raise:
5’s x 10 x 5 sets
Friday 09/24/2021
BW:181.0
–
Assault Bike x 30min – 10.1 Miles [60s/60s x 15]
Knee Raise x 10 x 10 sets
BB Row: 100lb x 10 x 6 sets / BB Shrug: 100lb x 10 x 4 sets
45 Degree Side Bend Hold x 30s x 10 sets
–
JUDO x 60min
Saturday 09/25/2021
BW:181.2
–
2ct Pause Squat:
320×1
340×1
360×1
270×5 x 5 sets
–
Low Incline Bench:
215×1
235×1
190×3 x 8 sets
–
Dips: BWx10 x 10 sets
DB Bicep: 15’s x 10 x 10 sets