DEC 31 – DE SQ/DL
Stretching Box SQ – 16″ Box 325x4x2, 15″ Box 325x4x2 Speed DL w/light bands and 3″ blocks – 315×1, 405x6x1 45° Hyperextension – 4×10 monster…
DEC 29 – ME BP
Blast Strap Pushups – 4×10 Superset Face Pulls – 3×30 Pulldown Shrugs – 3×30 Rev. Band Press w/green bands (pinkies on rings)- 135×5, 185×5, 225×5,…
DEC 27 – ME SQ/DL
Sled – 6 trips Stretching GM w/14″ Cambered Bar – barx5, 95×5, 135×3, 185×5, 225×5, 275×5, 315×5 PR, 365×3 PR, add belt 405×3 PR, 455×1…
Cardio DEC 26 – JAN 1
Semi Recumbant Bike Tue 45 min. Wed 30 min. Thu 30 min.
Stretching DEC 26 – JAN 1
Mon PM – lower body stretching Tue AM – lower body stretching Wed AM – lower body stretching Thu AM – lower body stretching Fri…
DEC 24 – DE BP
Blast Strap Pushups – 3×10 Face Pulls – 3×12 Pulldown Shrugs – 3×10 DE BP – 175x8x2 Pullups – 3×8 Band Pressdowns w/light band –…
DEC 24 – DE SQ/DL
Stretching Box SQ – 325x8x2 all sets were done 1.5 inches higher than usual (*see notes below) 45° Hyper. w/14″ cambered bar – 3×10 GHR…
DEC 22 – ME BP
Blast Strap Pushups – 2×10,2×15 Superset Face Pulls – 4×15 Pulldown Shrugs – 4×15 Pin Presses – 135×8, 225×5, 315×5, 405×5, 495×5, 545×5 PR, 585×2…
DEC 20 – ME SQ/DL
Sled – 45×6 trips Dead Lift – 135×1, 225×1, 295×1, 345×1, 425×1, 535×1, 605×1, 635×1, 685×1 GHR w/light band – 4×10 Rev. Hyper – 3×10…
DEC 19 – DE BP
Blast Strap Pushups – 4×10 Face Pulls – 4×15 CGBP – 135×5, 185×3, 225×3, 315×1, 365×1 BP w/shirt – 425×1, 475×1, 495×1, 395x2x3 Pullups –…
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