NOV 29 – ME SQ/DL
Sled Dragging – 6 trips Deadlifts w/green bands – 135×5, 225×3, 275×1, 315×1, 405×1, 455×1, 495×1, 545×1 PR 45° Hyperextension – w/monster minis 2×10, w/monster…
NOV 29 – Extra Workout
Shoulder Complex Superset Front Raises 1×10 Front Raises thumb up 1×10 Front Raises thumb dn 1×10 Side Latterals 1×10 Side Laterals thumb up 1×10 Side…
NOV 28 – DE BP
Blast Strap pushups – 4×10-12 Face Pulls – 4×12 DE BP – w/minis 175x8x3 Pressdowns w/green band – 6×10-12 Pullups – 1×12, 3×8 Mini Band…
Cardio NOV 21 – NOV 27
Mon, Tue, Wed, Thur 30 min. Semi Recumbant Bike
NOV 26 – DE SQ/DL
Box SQ – 335x8x2 w/100lbs of chain Rack pulls (above knees)- 245×5, 445×2, 535×1 Superset Rev. Hypers – 4×10 Pullups – 4×8 Superset GHR –…
NOV 24 – ME BP
Blast strap pushups – 4×10 Face Pulls – 4×10 Floor Press – 135×5, 185×3, 225×3, 275×3, 315×3, 365×1, 375×1 JM Press – 135×8, 225×5, 315×4…
NOV 22 – ME SQ
SSB High Box SQ – 135×3, 225×3, 315×3, 365×3, 405×3, 455×0, add belt 455×1 45° Hyperextension – 4×10 light bands attached to 4″ cambered bar…
NOV 21 – DE BP
sled dragging – 45 x 6 trips DE BP – all sets +60lbs chain, 155×3, 175 6×3, 245×1 MM 5 Board – all sets +60lbs…
NOV 19 – DE SQ
Sled dragging – 90 x 8 trips hip mobility stretching DE SQ – 375 + 100lbs chain 6×2 add 2 inch to box – 435…
NOV 17 – ME BP
Reverse Blue Band BP – 185×3, 225×3, 275×3, 315×3, 365×3, 405×3, 455×1, 475×0 Pin 10 Lockouts – 405×5, 455×3, 495×3 Dumbell Rows – 117 3×15…
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