10x3 Chest/Back…

Kettlebell Power Floor Fly: 53lbs

Dynamic Alternating KB Rows - 10 x 3/3 @ 70lbs

* “The power floor fly is basically a cross between a flye and a dumbbell bench press. The elbows stay at roughly a 90 degree angle. This is normally done on a flat or inclined bench.

With this floor version, the triceps should touch the floor but not the dumbbells. This makes the chest do more work without compromising shoulder health. Pause briefly at the bottom of each rep”. - T Nation

Cash Out: 

TRX Pelican Push Up - 3x5

TRX Row - 3x5

Around-the-World Pull Ups - 3x2/2

AVG HR - 121 BPM

MAX HR - 150 BPM

10x3 - Double KB Snatches...

10x3 @ 53lbs (106) then,

3x1 @ 70lbs (140)

“The kettlebell snatch is a brilliant full-body workout, and it is full-body in the true sense of the word. First and foremost, let’s dive right into the muscle that powerlifters often overlook: your heart. According to a 2015 study published in the Journal of Strength and Conditioning Research, kettlebell snatch training was more effective than free weight and bodyweight circuit training at improving the maximal oxygen uptake (VO2 max) of seventeen young women athletes’ maximal oxygen uptake.(1) So improving the muscle that is your heart? Check.

The swing part of kettlebell snatches is absurdly effective at activating your glutes, hamstrings, core, hip flexors, and quads, while the high pull and eventual push through at the end are spectacular for your upper lats, traps, and delts. Even your calves get in on the fun as you stabilize your body under the weight and counteract the momentum of the bell with your body’s stability.

And finally, whether you want to improve your grip strength to bring your deadlift to the next level or efficiently bring in all your grocery bags in one trip (absolutely no one is trying to make multiple grocery trips in this house), the kettlebell snatch is great for your grip strength. Your forearms will benefit — a lot — because they’ll be doing the extra work of helping you navigate exactly how to stabilize the bell through the high pull and descent that’s part and parcel of every good kettlebell snatch”. - Barbend 

AVG HR - 117 BPM

MAX HR - 148 BPM

Rest Day…

Went to the Zac Brown Bamd and Kenny Chesney concert last night in Tampa. Got terrible sleep. 4 Hour Dr. back. No training today.

10x3 - Shoulders…

Double Kettlebell Arnold Press - 10x3 @ 53lbs (106)

“The Arnold Press is a shoulder exercise. But it is unique from a lot of the other shoulder exercises that exist. Why? Because it targets all three of your deltoid muscles, as opposed to just one or two of them. 

This compound exercise works your anterior, medial and posterior deltoids as primary muscles. Your traps and pecs will also chip in, as will your triceps, as secondary muscles”. - Workout Digest

TRX Face Pull/Reverse Fly Combo - 3x8/8 

AVG HR - 113 BPM

MAX HR - 136 BPM

10x3 - Chest/Back…

Kettlebell Floor Press - 10x3 @ 70lbs

Kettlebell Bent-Over Row - 10x3 @ 70lbs

“Instead of thirty reps done at seventy percent intensity, this is thirty reps done at around 85% intensity. This style of training allows for much greater stimulus to be applied to the muscles, which will result in greater strength and hypertrophy along the way”. - Breaking Muscle

Bear Push Ups - 3x6

Kettlebell High Pull - 3x6 @ 35lbs

Bear Push Ups - 5x5

AVG HR - 127 BPM

MAX HR - 150 BPM

Double Kettlebell Cleans…

10 x 3 @ 70lbs (140)

“Short on time? Looking for a full-body blaster? Kettlebell cleans bring together explosiveness, power development, strength, and flexibility”. - Barbend 

AVG HR - 118 BPM

MAX HR - 157 BPM

Rest Day…

Orland to see Jack and then drove to LHP. 

Rest Day…

Traveling in Western Mass. 

10x3 - Shoulders…

Double Kettlebell Press - 10x3 @ 53lbs (106)

“The double kettlebell military press requires intense focus and tension through the whole body. Tight glutes (posterior pelvic tilt), breathing behind the shield (diaphragmatic breathing with a brace), and lat tension (grip and breaking the pencils in your arm pits) are all musts in this lift.

If we look at the construct of the kettlebell versus the dumbbell, the kettlebell's line of resistance falls straight through the forearm while the dumbbell's falls outside of the wrists on each side. This allows for better loading of the deltoid with the kettlebell. The kettlebell also increases the demand on the external rotators of the shoulder in order to stabilize the weight at the top of the press”. - T Nation 

Blue Band Press - 6x6

Blue Band Face Pull - 6x6

Cash Out: Double Kettlebell Press - 2x2 @ 70lbs (140)

AVG HR - 109 BPM

MAX HR - 135 BPM

@ The Trails

10x3 - Arms…

Chin Ups - 8x3 @ 70lbs then, 2x3 @ 90lbs

Dips - 10x3 @ 90lbs

“Instead of thirty reps done at seventy percent intensity, this is thirty reps done at around 85% intensity. This style of training allows for much greater stimulus to be applied to the muscles, which will result in greater strength and hypertrophy along the way”. - Breaking Muscle

Cash Out: 

Empty EZ Bar Curls - 2x25 @ 40lbs

Headbanger Pull Ups - 3x15

AVG HR - 121 BPM

MAX HR - 150 BPM

10x3 - Chest/Back…

Reverse Bench Press - qpx3 @ 185lbs

Trap Bar Row - 10x3 @ 230lbs, then 2x3 Trap Bar Pendlay Row @ 320lbs

“Instead of thirty reps done at seventy percent intensity, this is thirty reps done at around 85% intensity. This style of training allows for much greater stimulus to be applied to the muscles, which will result in greater strength and hypertrophy along the way”. - Breaking Muscle

Bear Push Ups - 3x6

PullDowns - 3x6  @ 160-180-200

AVG HR - 121 BPM

MAX HR - 147 BPM

Rest Day…

Last day of work meeting in Boston. 

Rest Day…

In Boston for District Meeting. Walked on treadmill. 

Rest Day…

AZL District meeting in Boston. 

Trap Bar Deadlift - 6x6…

6x6 @ 320lbs - (3 second eccentric)

Perform 6 sets of 6 reps with a moderate weight that you could do for 10 reps. What about the weight? Use approximately 70% of your 1RM for the particular exercise you're doing, NOT your 6-rep max. 

Slow Down Your Tempo

Your body doesn't know the number of reps you're doing or the weight on the bar. It only knows the tension it must create to overcome a load, and the time that tension takes.

In other words, if your goal is to build muscle you should stop obsessing over the weight on the bar and instead focus on the contraction of each muscle.

Slowing down your lifting tempo allows you to both improve your mind-muscle connection and increase your time under tension, a key component to increasing metabolic-stress driven hypertrophy.

Try a 3111 tempo

• The first "3" is the eccentric or negative.
• The second number is the "bottom" of the rep. In this case, take a one second pause.
• The third number is the concentric or the "up" phase, so you should lift "up" in one second.
• The final number is the end of the rep before beginning the next. In this case, a one second pause between each rep.

AVG HR - 121 BPM 

MAX HR - 146 BPM

"Shoulders - 6x6”…

DB Military Press: 50lbs 

Seal Row (shoulders): 50lbs

Cash Out: 

Orange Band Pull Aparts - 6x6

Delt Sweeps - 6x6 - 3@25 & 3@35

“Delt sweeps”: The execution is really important. On the lifting side, it's really a pull back – as if you were doing a face pull and lateral raise hybrid. With the supporting arm you're going to be pushing slightly as you lift with the other arm. (It's not a one-arm upright row motion.)

If you get this right you'll feel it big time in the lateral delt and even some posterior delt and traps”. - AthleanX 

AVG HR - 125 BPM

MAX HR - 151 BPM

Arms - 6x6….

Gray Band Curl - 6x6

Gray Band Pushdown - 6x6

*Superset 

Gironda Sternum Chin-up - 3x6 

Orange Band Dips - 3x6

*Superset

Cash Out: Horizonal Cable Curl - 6x6 @ 60lbs

Gironda Sternum Chin-up

1. Right as you begin the pull, tip your head back and try to look behind you as if you were attempting to do a back flip.
2. Continue looking back as you pull while keeping your chest elevated and your lower body still.
3. Depending on the length of your arms, you should make contact with the bar anywhere between your lower chest and mid-abdomen.

If done correctly, the contraction you get in your upper back will be unparalleled and your lats will be on fire after just a few reps. This is an extremely advanced exercise, so make sure you've mastered other easier variations first before trying it. -T Nation

AVG HR - 119 BPM

MAX HR - 148 BPM

Gironda 6x6 - Chest/Back…

Reverse DB Press - 75lbs*

DB Seal Row - 75lbs*

*Rest as needed. 

Reverse Bench Press - 3x3 @ 185lbs

Trap Bar Row - 3x3 @ 230lbs, then 2x3 Trap Bar Pendlay Row @ 320lbs

AVG HR - 122 BPM

MAX HR - 149 BPM

Dead Stop Trap Bar Deadlift (low bar)

320 x 1

370 x 1 

410 x 1 

460 x 1-1-1*

460 x 1-1-1*

460 x 1-1-1*

* 3 reps dead stop. 

Got 9 singles @ 460lbs! 3 more than last time. 

“Dead-stop training forces you to get as tight as possible before starting the repetition. If not, you may fold under the weight and miss the lift completely. Instead of reacting to the load, you will be forced to develop maximal tension each time.

It’s often the most innocent-looking changes that make the most significant impact. Simply breaking up your lifting cadence and putting everything you have into dead-stop training can wildly impact your gains”. - 

Barbend 

"Shoulders - 6x6”…

DB Military Press: 45lbs (90)

Seal Row Row: 45lbs (90)

*rest as needed between sets and movements. Post reps for both exercises in all rounds. 

Cash Out: Pike Push Ups - 6x6

AVG HR - 124 BPM

MAX HR - 152 BPM

@ Planet Fitness CP

Rest Day…

Latham & Clifton Park.