Gironda 8x8 - Back/Triceps...

L-Sit Pull Ups - 8x8 

High Pulls - 8x8 @ 70lbs

L-Sit Dips - 4x8 ring & 4x8 regular 

LeverEdge Close Bench - 180lbs

Cash Out: 60 second chin up. Got the first half for the full 60 seconds but was completely gassed. Need to get the 60 seconds down for a full 2 minute chin up. Did this after my training. Need to do it completely rested next time! That sucked! 

Gironda 8x8- Shoulders & Traps..

Cable Lateral Raises - 40lbs

Cable Bent-Over Laterals - 40lbs

Wide Grip CableUpright Row - 110lbs 

Cash Out: Seated DB Snatches - 3x15 @ 15lbs 

Gironda 8x8 - Chest/Biceps...

Couldn’t make it to the gym today. Thankful to have weights in the garage and driveway on January 27th  It is a balmy 41 degrees!. Got a quick workout in. Something is always better than nothing!

Floor Press - 205lbs

Decline Weighted Push Up - 35lb plate 

Barbell Drag Curls - 60lbs superset with 

KB Hammer Curls - 36lbs

Gironda 8x8 - Legs... (Plus I got an Iron Cross!)

Got one Iron Cross!

Then:

30 DB Squat Cleans - 35lbs

30 Burpees 

7:30

Finished with: Wide Grip Wheel Snatch-Grip DL - 8x8 @ 225lbs

Went heavier and wider than usual to stress my upper back and traps. Used the wheels to start at a more advantageous position so I could complete all 64 reps. That sucked. Especially after that quick dumbbell squat clean/burpee metcon. 

Strength and conditioning expert Charles Poloquin as he talked about his #1 exercise in an interview a couple years back:

"The snatch-grip deadlift, specifically a snatch deadlift on a four inch platform. The idea here is to get a large range of motion by standing on the platformand using the wide grip.

If you told me you were going to jail and only had a barbell and didn’t want to get raped in the showers and could only do one exercise to put mass and strength on, then I’d tell you to do the snatch deadlift on a platform.

This exercise alone makes people gain weight like crazy. Any time I have someone who needs to gain weight fast and doesn’t have a whole lot of time, I have them do snatch deadlifts. And with the snatch grip deadlift, straps are okay because you’ll be doing reps above three, but don’t use them until you get to your working weight.

If you think about it, this is the opposite of the sumo deadlift, which shortens the range of motion. Likewise, some powerlifters will lift in ballet shoes to shorten the ROM. What we want to do here is lengthen it. The snatch grip and platform will take care of that".

interview from tnation.com

Gironda 8x8 - Back/Triceps

Metfit:

Cannonball Pull Ups

High Pulls - 65lbs

Pull Overs - 45lbs

LeverEdge Close Bench - 180lbs

Rope Push Downs 8x8 @ 90lbs

*Rested 15-30 seconds in between sets

Driveway: 8x8 of weighted decline close-grip kettlebell push ups @ 15lbs

Gironda 8x8- Shoulders & Traps..

Iron Cross - 3x3

DB Lateral Raise – 25lbs*

DN Bent-over Laterals - 25lbs*

*Superset

Seated DB Snatches - 25x8 then, 20x8 & 15x8 AFAP 

Finished with 3 @ 50lbs

Gironda 8x8- Chest/Biceps...

Gironda Hanging Ring Flyes - 20lb vest*

Gironda Dip - 20lb vest*

Es Barbell Drag Curls 60lbs*

Zottman Curls - 20lbs*

Cash Out: One DB Hammer Curl - 4x8 @ 70lbs

*Superset

Dumbbell Squat Cleans...

8x8 @ 35lbs

Strict Bar Muscle Ups/Smith Machine Close Grip Push Ups..

Strict Bar Muscle Ups/Smith Machine Close Grip Push Ups..

25 sets of:

2 Strict Bar Muscle Ups

10 Close Grip Smith Machine

10 Push Ups

40:50 

Didn’t miss one Strict Muscle Up! 

Gironda 8x8- Shoulders & Traps..

8x8 DB Lateral Raise – 25lbs*

12x8 Neutral Grip DB Bent-over Laterals - 25lbs* 

*Superset

Cash Out: Seated DB Snatches - 25lbs, then 3x5 @ 45lbs

Gironda 8x8- Chest/Biceps...

LeverEdge Bench Press - 220lbs

Gironda Hanging Ring Flyes

Gironda Dip - 25lbs x4/BW x4

Es Barbell Drag Curls 60lbs*

Zottman Curls - 20lbs*

V-Grip Chin Ups - 4x8 

*Superset

Farmers Carries....

One hour of Farmers Carries at 114lbs each. 125 avg HR/158 Max HR/510 Calories. 

Gironda 8x8 - Back & Triceps...

Commando Pull Ups 

Reverse Grip T Bar Row- 115lbs

LeverEdge Close BP - 179lbs* Superset 

Triceps Extension - 50lbs*

Cash Out: 8x8 Dips 

Gironda 8x8- Shoulders & Traps..

LeverEdge Press - 190lbs

DB Lateral Raise – 25lbs

DN Bent-over Laterals - 25lbs

Upright Row - 90lbs (Prime Handle) then, 2x8 @ 130lbs

Cash Out: Seated DB Snatches - 30lbs then, 20x8 & 15x8

Gironda 8x8- Chest/Biceps...

LeverEdge Bench Press - 210lbs

Ring Push Ups - 20lb Vest 

Gironda Dip - 20lb Vest x4/BW x4

Barbell Drag Curls 45lbs*

Zottman Curls - 15lbs*

V-Grip Chin Ups - 4x8 - 20lb Vest 

*Superset

Gironda 8x8 - Legs...

Seated Calf Raises - 360lbs - 60 reps 

Leg Press - 270lbs

Snatch Grip Deadlift - 4x8 @ 205lbs*

*Superset with Keg Carry @ 100lbs

Gironda 8x8 - Back& Triceps...

Pull Ups - 20lb vest 

Reverse Grip Barbell Row- 135lbs

LeverEdge Close BP - 170lbs*

Dips*

*Superset

Cash Out: 45 second L-Sit

8x8 - Shoulders/Traps...

Seal Rows - 25lbs

Bent-over KB Laterals - 20lbs

Prime Upright Row - 80lbs

Superset of: 

SGBTNP (45)

Wide Barbell Upright Row (45)

Cash Out: Seated DB Snatches - 25lbs

Gironda 8x8- Chest/Biceps...

LeverEdge Bench Press - 200lbs

Flying Superman Push Ups - 4x8 

Gironda Dip 

Barbell Drag Curls - 45lbs

ISO Hold/DB Hammer Curls - 25lbs

V-Grip Chin Ups - 4x8 

Take a Walk...

Dumbbell Walking Lunges - 35lbs - 100 each leg 

Farmers Carry - 100lb Dumbbells x 10 @ 30M

Gironda 8x8 - Back & Triceps...

Wide Ball Pull Ups 

Reverse Grip T Bar Row- 90lbs

EZ Bar Close Grip Pullover/Press - 50lbs

LeverEdge Close BP - 160lbs* Superset 

Barbell Triceps Kickback - 45lbs*

Gironda 8x8- Shoulders & Traps..

LeverEdge Press - 180lbs

DB Lateral Raise – 15lbs

DN Bent-over Laterals - 15lbs

Upright Row - 80lbs (Prime Handle)

Overhead Plate Raise - 25lbs then 2x8 @ 35lbs