Day #1

Monday (pm) – Wednesday (am)

A1. Front / Goblet Squat
  4 @ 40X0
A2. Back Squat
  6-8 @ 20X0

B.

• B1. Eccentric Chin Up 
    1-4 reps @ 10 seconds

• B1. Cable Pull Down
    12-15 @ 3010

• B2. Bicep Curl

6 -8 – For those doing Eccentrics

12-15 For those doing Cable Pulldowns

 

C.

• Bench Press
    2-4 @ 40X0

• Push Up (AMRAP or 6 or more)

D. Accumulate 3 min in Hollow Body / Plank

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Day #2

(Monday AM & Saturday)

A. Push Press
  4 x 4-8
A2. KB Gorilla Row
  4 x 16

B. 3-4 Sets of:

• KB Sumo Deadlift
    x 20

• KB Back Step
    x 20 (alternating)

• Banded Crunch
    x 20

C. 4 sets

• DB Thruster
    x 15

• DB Curl

x 10

Note: Minimal rest, think & move fast!

Day #3

(Tuesday PM & Friday AM)

A1. Snatch Grip Deadlift
  4 x 8 @ 40X0
A2. Banded KB Swing
  4 x 8-12

B. 3-4 Sets

• Mid Shin Step Up
    x 12

• Seated Good Morning
    x 12

• Garhammer Hammer Raise
    x 15-20

C. 3 Sets of:

• Walking Lunge (heavy)
    x 10 steps

• Weighted Sit Up
    x 16

• Banded Dead Bug
    x 30-40 seconds