Barbell 07-16-18

Barbell 07-16-18

Monday
Bench Press 3 x AMRAP 85%, then 2 x 12
Superset:3 x 12 DB Z Press+ 20 Banded Tris
Superset: 3 x 10 Pull-Ups 20 Push-Ups
Finishers: SA Hi-Pulls, Snow Angels, Ring Rows

Tuesday
Back Squat 3 x AMRAP 85%
Back Squat 3 x 8 70%
Deadlift 3 x 12
KB Finisher

Thursday
Front Squat 3 x 85% AMRAP
Front Rack Lunge 3 x 10ea.
Deadlift 5 x 5 building
DB Finisher

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Barbell 07-08-18

Barbell 07-08-18

Monday
Bench Press 3 x AMRAP 80%, then 2 x 12
Superset:3 x 12 Dumbbell Incline Press + 20 Banded Tricept Extensions
Superset: 3 x 12 Dumbbell Bench & 25 Pull Aparts
Finishers: Rows, Snow Angles, Push-Ups

Tuesday
Back Squat 3 x AMRAP 80%, then 3 x 8
Deadlift 3 x 12
KB Finisher

Thursday
Front Squat 3 x AMRAP 80%
Front Rack Lunge 3 x 10ea
Deadlift 5 x 5
DB Finisher

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Barbell 07-02-18

Barbell 07-02-18

Monday
Bench Press 3 x AMRAP 80%, then 2 x 12 drop sets
Superset: 3 x 12 Barbell Pullover + 10 CGB
Superset: 3x 12 DB Bench & 12 Chin-Up
Finishers: Rows, Snow Angles, Dips

Tuesday
Back Squat 1 Rep Max
Back Squat 3 x 8
Deadlift 3 x 12
KB Finisher

Thursday
Front Squat 1 Rep Max
Deadlift 5-5-5-3-3-3
DB Finisher

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Barbell 06-24-18

Barbell 06-24-18

Monday
Close Grip Bench & DB Muscle Clean 2 x 8
Wide Grip Bench 1RM
Wide Grip Bench 3 x 8
Chin-Up 3 x 8
Finishers

Tuesday
Back Squat 5 x 1+ @90%
Back Squat 3 x 8
Deficit Deadlift 3 x 12
KB Finisher

Thursday
Front Squat 5 x 1+ @90%
Deadlift 1-3-1-3-1-3
DB Finisher

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Barbell 06-18-18

Barbell 06-18-18

Monday
8 x 2 Wide Grip Banded & Chained Bench Press
Superset: 3 x 12 Banded DB Bench 20X0 & Push-Up
Superset: 3 x 15 Tricep Extension + DB Pullover
Finishers: Reverse Fly, Snow Angels, DB Rows

Tuesday
Back Squat 5 x 1+ @90%
3 x 10ea DB Split Squat
3 x 10ea DB FR Step-Up
3 x 25 Hip Extension

Thursday
Front Squat 5 x 1+ @90%
Deadlift 5×2
DB Finisher
Bands Finisher

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Barbell 06-10-18

Barbell 06-10-18

Monday
Wide Grip Banded Bench Press 6 x 3 20X0
Superset: 3 x 12 DB Bench 30X0 & Banded Push-Up
Superset: 3 x 15 Tricep Extension + DB Pullover
Finishers

Tuesday
Back Squat 5 x 3+
3 x 10ea DB Split Squat
3 x 10ea DB FR Step-Up
3 x 25 Hip Extension

Thursday
Front Squat 5 x 3+
Deadlift 5-1-5-1-5-1 (Singles between 85-95%,  5’s as Heavy as Possible)
DB Finisher
Bands Finisher

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Barbell 06-03-18

Barbell 06-03-18

Monday
Wide Grip Banded Bench Press 6 x 3 20X0
Superset: 3 x 12 Close Grip Bench 30X0 & Banded Push-Up
Superset: 3 x 12 Snow Angels + DB Bent Over Row
Finishers

Tuesday
Back Squat 5 x 3+
3 x 10ea DB Split Squat
3 x 10ea DB FR Step-Up
3 x 25 Hip Extension

Thursday
Front Squat 5 x 3+
Deadlift 8 x 2
DB Finisher
Bands Finisher

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Barbell 05-21-18

Barbell 05-21-18

Monday
Wide Grip Bench Press 5 x 5 2010
Superset: 3 x 12 Close Grip Bench 30X0
Superset: 3 x 12 Snow Angels + DB OH Presses
Finishers

Tuesday
Back Squat 5 x 5
Staggered Stance RDL 3 x 8
Plate Pinch Holds 3 x Max
DB Walking Lunges 3 x Gym Length
Bands Finisher

Thursday
Front Squat 1+1/4, 5 x 5
Pause Front Squat 2 x 6
Deadlift 8 x 3
Single Leg RDL 3 x 8ea

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Barbell 05-07-18

Barbell 05-07-18

Monday
Wide Grip Bench Press 4 x 8+ 20X0
Superset: 3 x 12 DB Bench + Clapping Push-Up
Superset: 3 x 12 Snow Angels + DB OH Presses
Finishers

Tuesday
Back Squat 3 x 5
Staggered Stance RDL 5 x 8
Plate Pinch Walks 3 x Gym Length
DB Walking Lunges 3 x Gym Length
Bands Finisher

Thursday
Front Squat 1+1/4, 3 x 8
Pause Front Squat 2 x 10
Deadlift 5 x 3
Single Leg RDL 3 x 8ea

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