Wednesday 1/18
dl 245x3/3 335x3 355x3 375x3 395x3 415x3 425x3/3/3
15" dl 335x3 425x1 515x1
close stance box sq w/chains 180x8/8/8/8
glute ham raise 5/5/5
db rows 75x10/10/10
lat pulldowns 3x10
v-bar pulldowns 5x10
bb curls 2x10
Thursday 1/19
axle push press 80x3 100x3 110x3 120x3 130x3 140x3 150x3/3/3 170x1 175x1 180x1
strict log press 120x8/8/8
steep incline bench 3x8
face pulls 3x40
Friday:
close stance box sq 150x3 200x3 220x3 240x3 260x3/3
ssb gm's off chains 150x3 200x3
Saturday
30 min bike
15" dl 245x3/3 335x3 425x3 515x2
Monday 1/23
ssb box sq 150x3/3 200x3 250x3 270x3/3/3
step up's 2x20
Tuesday:
bench 135x3 155x3 175x3 185x3 195x3 205x3 215x3 225x1 245x1
4 board close grip b 185x12 195x12/12
Wednesday:
15" dl 245x3 335x3 425x3 445x3 465x3 485x3
lat pulldowns 3x10
farmers hold for time 200# x 30 sec 250x15/15sec
sand bag carry 50'
Thursday 1/26
log press 90x3/3 10x3 120x3 130x3 140x3 145x3/3/3 155x1 165x1 170x1
strict axle press 100x8 110x8/8 115x8
steep incline bench 105x8 125x8/8/8
skulls 3x15
grip
Friday
30 min bike intervals
Monday:
cardio 30 min
close stance box sq 150x5 200x5 240x5 260x5 280x5
dl 245x5 335x5 355x5375x5 395x5 415x5
bench 135x5 155x5 175x5 195x5 215x5
strict press 95x5 115x5 125x5 135x5
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