Push ups – 5 sets, 10 reps (did last 3 sets with blue “SlingShot”)
Pull-a-parts w/red band – 150 reps (50, 25, 25, 25, 25)
Floor press to 5RM
@bar – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@185 – 1 set, 2 reps …maxed out
@135 – 3 sets, 15 reps (actually did 15, 13, 12)
Let downs – 10 sets, 2 reps
DB Curls
@30 – 1 set, 8 reps
@35 – 1 set, 8 reps
@40 – 1 set, 8 reps
Jog 800M
Shoulder Horn External Rotations @7.5 – 5 sets, 15 reps
Pull Aparts w/purple band – 100 reps (50, 50)
GHR – 4 sets, 12 reps
KBS 1 min on / 1 min off @44 – 10 reps
Straight Leg Raise – 100 reps (40, 20, 20, 20)
Shrugs @405 – 100 reps (25, 25, 25, 25)
Medium Box Jump, focus on full hip extension through full range of motion – 10 sets, 2 reps
High Box Squat to 3RM, then 70% for remainder w/SSB
@bar – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@185 – 1 set, 3 reps
@225 – 1 set, 3 reps
@275 – 1 set, 3 reps
@315 – 1 set, 3 reps
@365 – 1 set, 3 reps
@405 – 1 set, 1 rep – max
@285 – 3 sets, 12 reps
Bulgarian Split Squats @25 in each hand – 3 sets, 10 reps
Sitting leg curls w/green band – 100 reps (25, 25, 25, 25)
Sledge Drag @90 – to fence & back, 2 reps
Wood Chops (w/red band, long pull to outside of kneed w/squat) – 5 sets, 20 reps
Wipers – 5 sets, 20 reps
400 yd sprint – 8 reps
Stomach Crunch @25 – 5 sets, 10 reps
Sled Drag @70
- face pulls 100 steps
- wide outs 100 steps
Bench (70% of max)
@bar – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@165 – 7 sets, 5 reps
@185 – 3 sets, 5 reps …bumped up weight as @165 was a little light.
DB Curls @35 – 10 sets, 5 reps
Pull Ups (actually performed letdowns) – 10 sets, 1 rep
Triceps Death (AMRAP starting with 4 @10s on each side, using 3-board)
@125 – 25 reps
@105 – 15 reps
@85 – 10 reps
Sledge Drag @135 – 400M, 1 rep
Wipers – 3 sets, 20 reps
Landminds @25 – 3 sets, 15 reps
Prowler Push @140, 40yds (total in 12 minutes) – 13 reps
Rollouts – 5 sets, 10 reps
Planks (1 min on / 1 min off) – 3 sets …shoulders started to get way too sore.
Run 1 mile
DE Squat w/Black bands (heavy) & SSB.
@Bar – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@155 – 12 sets, 2 reps
DE Bench w/Red bands, doubled
@Bar – 1 set, 5 reps
@95 – 1 set, 5 reps
@115 – 12 sets, 3 reps
Bulgarian Split Squats w/DBs
@20 – 2 sets, 10 reps
Sledge Drag @70 – 800M 1 rep
1RM Good Morning w/SSB
@Bar – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@185 – 1 set, 3 reps
@225 – 1 set, 3 reps
@275 – 1 set, 1 rep
@315 – 1 set, 1 rep …this pretty much looked like crap but hey, coach called it good!
Superset with GHR – 4 sets, 12 reps
3RM Military Press
@Bar – 1 set, 5 reps
@75 – 1 set, 3 reps
@105 – 1 set, 3 reps
@135 – 1 set, 1 rep …maxed out
Pull Ups (Actually, “full extension let downs”) – 10 sets, 1 rep
Run 800M
Wood Chops w/Red band – 100 reps
KBS 60sec on, 60sec off – 10 reps
Knees to Elbows – 5 sets, 10 reps
Shoulder Horn Ext Rotations @10 – 5 sets, 10 reps
DB Curls @25 – 5 sets, 15 reps
BB Reverse Curls @55 – 5 sets, 10 reps
Sledge Drag @90 1600M
Skip Rope 90sec on / 30sec off – 10 reps
Sidesteps 40yds (20yds each side) – 10 reps
DB Lateral Raise @15 – 5 sets, 10 reps
Face Pulls w/blue band – 100 reps (50, 50)
Sit Ups w/@10 – 1 set, 10 reps
Knees to Elbows – 1 set, 15 reps
…ran out of time.
