5/3//1 Finally!!!!

[danki]

10/1

1)DB press (75) 3,2,1, 3x2
2a)Farmers (100s) 3x2 trips
2b)DB incline
65x7
70x7
70x8

3a)Hang high pulls and hang clean pulls 3-4 sets (155-205)
muscle clean (95) x 20 reps RP'd

3b)pulldowns and pullups 4x8-10

[danki]

10/2

1a)1-leg RDLS
95x5
115x5
125x5
115x7

1b)DB l-raises/high pulls
(27.5s) 4x15

2a)RFESS
BWx25
+15x25

2b)Pushup
25,20

3a)Jump rope 3x45-60sec
3b)Swings
40x15
50x12
50x12

[danki]

10/5

1a)1-leg squats
BWx8
25x6
45x7

1b)DB press
55x8
60x6
70x5

2)Chinup 8,7

3)Deadlift (275) [as many reps as possible in 3:00] = 18 reps

4a)Pushups 15,15,10,10
4b)Seated Row (120) 15,15,10,10

[danki]

10/7 "upper"

1)Bench
165x8
175x6
185x8

2)DB bench
50x20
50x16

3a)DB high pulls 4x15
3b)TRicep rollback 4x15

4a)Pulldowns 3x15
4b)Shoulder raise 3x15

[danki]

10/8 "lower"

1)1-leg deadlifts
115x2x8
70x15

2)Box squat (225) as many reps as possible in 3 minutes [20 reps]

3a)High stepup (BW) 2x15
3b)Pullthrough (70-100) 2x15

[danki]

10/10 TBT

1)DB press
50x8
65x6
70x5
70x3

2a)1-leg squat 9,7,4
2b)chinup 9,7,4

3)Deadlift (275) AMRAP in 3:00 [20 reps]

4)DB bench (80s) 10,10

5)Pulldown 3x15

[danki]

10/12 TBT

1a)Bench (205) 5x2
1b)Swing (75) 5x5

2)DB bench (60s) 21,13

3a)Single arm tricep pressdowns, and regular tricep pressdowns 3x8-12
3b)Pulldown 3x10
3c)Facepull 3x15

4)Goblet RFESS (45) 25,18

[danki]

10/15 'lower'

1)1-leg squats
+10 x 5
+25 x5
+50 x 5

2)Box squats (255) AMRAP in 3:00 (18 reps)

3)1-leg deadlifts (+25) 2x15

4)Pullthrough 2x15

[danki]

10/17 "TBT"

1a)DB floor press (85s) 2x6
1b)1-leg squat (+55lbs) 2x5

2a)Farmers walks (85s) 3x50'
2b)DB shoulder press
45x8
55x8
65x4

3a)RFESS (60) 2x17
3b)Pulldown 2x12

4a)jump rope
4b)tricep pressdown
4c)pusup

[danki]

10/19

1)Farmer's (90s)
3x4 trips (with straps)
1x2 (no straps), 1x4 (straps)

2a)Seated row 3x10
2b)Band pushups (black band) 3x10

3a)1-arm cable rows
3b)pull through
3c)leg ext

4)tricep ext. 2x20

[danki]

10/21 "lower"

1)Squat (255) 25 Reps as fast as possible (4 mins) 8,6,6,5

2)1-leg squat w/25lb vest
(25+30)x8
(25+40)x6
(25+50)x5

3)Jump rope w/25lb vest
3x30 sec

4)1-leg deadlifts (45lbs) 2x12

[danki]

10/22 "upper"

1)Pushup w/black band
+10x8
+25x6
+45x5

2)Incline DB bench
45x18
45x12

3a)Farmer's (100s) 3x4 trips
3b)Pulldowns (120-150) 3x10-12

4)Triceps 3x10-20

[danki]

10/24 "tbt"

1)DB FP (85s) 5,5,11

2a)Farmer's (105s) 3x2
2b)Goblet RFESS (50) 2x15

3a)Box squat (205) 2x12
3b)Cable row (135-165) 3x8-12

4a)jump rope 3x30 sec
4b)pushup 3x15

[danki]

10/26 "TBT"

1a)1-leg squat
+30x5
+30x10
+30x5

1b)Pushup
blackband+35 x5
"" x 5
+35 x 10

2a)DB inc bench
65x6
65x8
55x12

2b)1-arm band rotational row
black band 3x15

3a)Pulldown 3x10-15
3b)lateral jump squats 3x20

[danki]

10/28 "lower"

1a)Box squat
(205) 4x3
225x3
245x3
(205)2x3

1b)Jump rope 8x20 sec

2)1-leg deadlift (25s) 4x5

3a)RFESS, and skater holds 3x15
3b)leg press 3x30

[danki]

10/29 "upper"

1a)Pushups
(25lb vest + black band) 3x5
(black band only) 1x10

1b)Farmer's
(25lb vest + 110's) w/ straps 3x2
(110s only) no straps 1x2

2)Inc DB bench
40sx12
50sx12
40sx13

3)Lat pulldown
150x10
165x12
135x12

4)triceps

[danki]

11/4 "push"

1)Bench (205) 3,3,5
2)JM press (135) 3x5-8
3)Machine inc. press (70s) 3x8-10
4)Machine shoulder press 3x10
5a)tricep pressdown 2x25
5b)shoulder raise 2x25

[danki]

11/5 "Pull and legs"

1a)1-leg deadlift 3x6-8 up to 55s
1b)Seated Row (up to 165) 3x6-8

2)Farmers (even and uneven, up to 95s) 3x2

3)Deadlift/Pullthrough (275)/(140) 3x5/10

4a)Pulldowns 3x10-16
4b)Leg press 3x15-25

[danki]

11/7 "upper"

1a)machine sh. press (110-120s) 3x5-7
1b)Chins (bw-15) 3x5

2)DB fp (85s) 10,8

3a)Bench
185x8
175x7
175x7
185x4,3

3b)Seated row 4x10

[danki]

11/9 "Pull and legs"

1)Squats
225x5
255x7
205x5

2)Uneven zig-zag farmers (50/75) 4x2 trips

3a)Ball leg curl negatives 3x5
3b)Cable row 3x8-10

4a)Lunge circuit

5)Hammer curls (rehab) 4x8 (up to 15s)

[danki]

11/11 "Push - light day"

1)Bench clusters
195 x 3-3-3
205 x 3-3-3
185 x 3-3-7

2)Pec dec
2x8-10

3)Incline press machine
2x10-12

4a)Shoulder raise 2x10
4b)Shoulder press machine 2x10-12

5)Tricep pressdown 1x25

[danki]

11/12 "Pull - legs"

1)Deadlift raised on 2 plates (355) 2 x 1-1-1, 325 1-1-1-1-1

2)Cable row 3x8

3)RFESS (40) 1x15
4)Skater holds (20) 2x30sec
5)1-arm row 35x15, 45x15

6)Bike sprint 3x60sec

[danki]

11/14 "push heavy"

1)Bench
up to 235, 3x1
210x7

2)Machine sh. press
90x7
100x7
85x7

3)BW skull crushers 2x10

4)DB arnold press
30x15
35x12
30x12

5)Triceps (pressdowns and rollback ext
2x25+

[danki]

11/16 "pull/legs light"

1)Speed deadlifts (235) 2x5-5

2a)Shrugs 3x10 up to 225
2b)Wide cable rows to chest 3x12

3a)1-leg deadlifts (25s) 3x15
3b)Lat pulldowns 3x10

4)Glute circuit (10 mins)
Band walks
Glute bridges
Pull-throughs

5)Hammer curls 3x10 up to 20s

[danki]

11/18 "push light"

1)Bench clusters (205) 2x3-3-3

2)Machine Sh. press (100s) 4x6

3)DB rollback ext. (30s) 3x10
4)Shoulder raises, side and front (20s) 3x10

5)Machine inc. press (35-55) 3x13