Yoke Runs...

30x30M  (185)

Avg HR - 126

Max HR - 141

Gironda 8x8- Shoulders & Traps..

DB Lateral Raise – 20lbs

DB Bent-over Laterals - 20lbs

*Superset (15 second rest)

Lean Back Cable Laterals - 8x8 @ 40lbs*

Cable Upright Row - 90lbs

*Front Lever in between sets 

Cash Out: 

Overhead Cable Raise - 3x8 @ 50lbs

Overhead Ring Lean-Outs - 3x8

Gironda 8x8 - Chest/Biceps...

Low-to-High Cable Fly - 40lbs*

Machine Bench - 150lbs*

*Superset

TRX Pseudo Planche PU - 3x5

Rope Hammer Curl - 100lbs*

Headbanger Chin Ups*

*Superset

Pelican Curls - 3x8 

Tried to keep rest @ 15-30 seconds 

Gironda 8x8 - Back/Triceps...

V-Handle Pulldowns - 130lbs 

Dead Stop Front Lever Pulls - 8x8

*Superset

LeverEdge Close Bench - 180lbs

TRX Triceps Extensions 

*Superset

Cash Out:

Headbanger Pull Ups - 3x8

Close Grip Bear Push Ups - 3x8

Trap Bar DL - High Bar...

150x5

240x5

330x5

420x5

490x1

500x1

Sprints - 20x10M @ 90%

Yoke Walks - 10x30M @ 185lbs

Cash Out:

27 second front lever  - up from 23. I’ll take a 4 second PR any day! 

Gironda 8x8- Shoulders/Traps...

Kettlebell Figure 8/Hold - 8x8

Kettlebell Upright Row - 8x8

*Superset

*All @ 35lbs

Ring Rear Lateral Row 

Ring Face Pull 

*Superset 

*30 second rest in between sets.

Cash Out: MAX Chest Facing Wall HSPUs - 21. One rep PR!

Monkey Shrugs - 3x8 @ 35lbs

Gironda 8x8 - Chest/Biceps...

Kettlebell Floor Fly/ Press Combo - 8x8

TRX Pelican Curls - 8x8

*Superset

KB Hammer Curls - 8x8

Bear Push Ups - 8x8

* Superset

Cash Out:

TRX Pseudo Planche Push UPS

*All at 35lbs

Gironda 8x8 - Back/Triceps...

Seal Rows - 53lbs

Front Lever Pulls - 8x8

*Superset

Reverse BP - 115lbs

KB Skull-crushers - 35lbs 

*Superset: 

Cash Out:

Headbanger Pull Ups - 2x8

Trap Bar DL - High Bar...

150x5

240x5

330x5

420x3

475x1

Yoke Walks - 10x30M @ 185lbs

Gironda 8x8- Shoulders & Traps..

DB Lateral Raise – 20lbs

DB Bent-over Laterals - 20lbs

*Superset (15 second rest)

Lean Back Cable Laterals - 8x8 @ 30lbs*

Cable Upright Row - 80lbs

*Front Lever in between sets 

Cash Out: 

Overhead Ring Lean-Outs - 3x8

Gironda 8x8 - Chest/Biceps...

Low-to-High Cable FlX - 40lbs

Machine Bench - 135lbs 

*Superset

Hanging Ring Flyes - 3x8

Rope Hammer Curl - 120lbs*

Headbanger Chin Ups

*Superset

Pelican Curls - 3x8 

Tried to keep rest @ 15-30 seconds 

AVG HR - 130 BPM

MAX HR - 163 BPM

Gironda 8x8 - Kettlebell - Legs...

KB Sumo Deadlift - 8x8 @ 125lbs

Kettlebell Swings - 8x8 @ 70lbs

Then 1 Double KB Deadlift @ 406lbs

AVG HR - 127 BPM

MAX HR - 152 BPM

Gironda 8x8 - Back/Triceps...

Seal Rows - 35lbs

Front Lever Pulls - 4x8/Tucked Front Lever Pull Ups - 4x4

*Superset

Standing KB Triceps Extensions - 53lbs

KB Skull-crushers - 35lbs 

*Superset

Cash Out: 

Ring Triceps Extensions - 3x8

Around-The-World Pull Ups - 1x8

Gironda 8x8- Shoulders/Traps...

Hang Power Clean - 75lbs

Upright Row - 75lbs 

*Superset

Ring Rear Lateral Row 

Ring Face Pull 

*Superset 

*30 second rest in between sets.

Cash Out: Chest Facing Wall HSPUs - 10-12-5 - 27 total. 

2 Mile Power Walk - 5lbs in each hand...

2 Mile Power Walk - 5lbs in each hand. AVG HR - 123 

It’s a rest day but I just wanted to movs. Mixed it up and carried 5lb ankle weights in my hands trying to walk as fast as possible. My own personal version of “heavy hands”.  That felt great!

Gironda 8x8- Chest/Biceps...

Ring Push Up - 8x8 @ 20lb Vest

Ring Fly - 8x8 @ 20lb Vest 

*Superset

Chin Ups - 8x4 @ 20lb Vest

Pelican Curls - 8x4 @ 20lb Vest

Iso Curls/ Prayer Pose

Kettlebell Reverse Curls - 4x8 @ 53lbs

Kettlebell Fly - 4x8 @ 35lbs

*Superset

Cash Out: Bent-arm Planche x4 

“The bent-arm planche requires you to balance on just your hands so your chest hovers a few inches above the ground. "Since your feet aren't involved, your pecs, back, arms, and abs have to support your body weight," says Josh Halbert, Director of Education at Kinetic Systems Strength and Conditioning in Columbia, Maryland, “It takes extreme strength and muscle control”. - Men’s Heath

Rings: Shoulders/Traps - 4x8....

Cash In: 20 Chest Facing HSPUs

Ring Rear Lateral Row 

Ring Face Pull 

*Superset 

Overhead Ring Lateral Raise

Overhead Ring Lean-Outs  

*Superset

*I used the 20lb vest for ALL movements! 

Cash Out: Double Kettlebell Military Press - 1x5 & 140lbs! 

PM: Kettlebell Angled Press - 5x5 @ 26lbs

9-7-5 Wave - Arms...

Pelican Curls - 9-7-5x2 - 20lb Vest

Ring Dips -9-7-5x2 - 20lb Vest

*Superset

Kettlebell Skullcrusher - 53-53-70x2

KB Squat Curls - 9-7-5x2 @ 53lbs *Superset

Cash Out: 

Ring Curls - 3x8 

Ring Triceps Extensions - 3x8

Empty Barbell Curls - 2x25 @ 45lbs

PM:

Floor Close Grip Bench - 5x3 @ 155 then, 3 reps @ 225lbs 

KB Hammer Curls - 5x3 @ 70lbs

The Trap Bar Death March...

Short on time? Here's a nasty, versatile, total-body workout. 

The trap bar is one of the most versatile tools in the weight room. It can stimulate the entire body, torch the lower body without the spinal compression of having a barbell on your back, and build tons of muscle on your upper back and traps.

The trap bar can even be used for conditioning. Enter the "Trap Bar Death March" set. This challenges overall work capacity and grip strength (both static and dynamic). And the neutral loading of the handle placement allows for heavier weight on the bar for a powerful loaded conditioning movement.

In a nutshell, you're going to do the trap bar deadlift and take a short farmer's walk between mini-sets. 

The 3 and 3 Method: Do 3 reps, walk 3 steps, do 3 reps, walk 3 steps, etc., until you can't do any more. 

150 Deadlifts & 150 Steps @ 155lbs

AVG HR - 123 & MAX HR - 152

9-7-5 Wave - Back & Chest...

Front Lever Pulls - 3-2-1x2 -  (20lb Vest & 10lb ankle weighs)

 I feel these in my whole upper back more than any other back movement! 

“Front lever pulls are an upper body multi-plane pulling exercise that simultaneously combines pull-up, rowing and static strength elements. In my opinion this movement (and all its evil variations :D) is far superior to simple pull-ups and should be a staple in all gymnastic conditioning programs”. - Coach Sommer, GymFit

Ring Push Ups - 9-7-5 - 20lb Vest 

*Superset

Ring Fly - 9-7-5x2 - 20lb Vest 

Seal Rows - 35-53-70/53-53-70 

*Superset

Cash Out:  Max Reps Push Ups in 60 seconds - 65 (2 rep PR! - got 38 on first 30 seconds). Goal is 70+

Rings: Shoulders/Traps - 4x16...

Ring Rear Lateral Row- 4x16*

Ring Face Pull - 4x16*

*Superset 

Overhead Ring Lateral Raise - 4x16

Overhead Ring Lean-Outs - 4x16

Cash Out: Three-way Plate Pushout - 5x5 @ 25lbs - 75 reps total 

“Need a great finisher for your shoulders? The three-way plate push-up does the trick every time. Make sure not to just press, but “stick” the pressout by holding the plate at arms length for a 1-2 count. Presses to the front will hit the front delts hard while presses to the side will more affectively hammer the middle delts. Rep out these triplets until the burn is too much to handle. Let the shoulder gains begin”! - Jeff Cavalieri, AthleanX

9-7-5 Wave - Arms...

Pelican Curls - 9-7-5x2 @ BW (5 seconds)*

Close Grip Floor Press - 160-165-170/165-170-175

*Superset

Dead Stop Kettlebell Skullcrusher - 53-53-53x2

KB Hammer Curls - 53-53-70x2 *Superset

Cash Out: 

DB Knee Curls - 3x8 @ 35lbs 

Knee KB Curl Hold - 30 seconds 

Bar Curls - 3x8

“Strength is born from stability. Take away the legs in the core will bear the brunt even more as the source of stability. Try the kneeling her curl (or curl hold) for a unique but slight change to a popular exercise”. - Jeff Cavalieri, AthleanX

PM: Headbanger Chin UPS - 3x15

2.27 mile farmers carry...

@ 70lbs. 

AVG HR: 125

 MAX HR: 146

9-7-5 Wave - Back & Chest...

Dynamic Front Lever- 5-3-1x2

Ring Push Ups - 18-14-10x2

Ring Fly - 9-7-5x2 - 20lb Vest 

One-arm High Ring Rows - 9-7-5x2 - 20lb Vest 

One-arm High Pulley Rows - “There is no better lat spreader than this - the one arm pulley row! You can keep your hip and pelvis back will you let the arm go up and away from your hips… Placing an amazing tension on the lats”. - @ athleanx (used rings in garage. #PandemicProblems$

Cash Out: 

Max Reps Push Ups in 60 seconds (20lbs Vest) - 52 (40 consecutive!). Next stop 60 consecutive.  

Dynamic Front Lever (10lb ankle weighs) - 3x3

Shoulders/Traps - 4x16...

Ring Rear Lateral Row- 4x16*

Ring Face Pull - 4x16*

*Superset 

Overhead Plate Raise - 4x16 @ 25lbs*

Cash Out:

Seated DB Snatches - 5x5 @ 35lbs

Ring Overhead Lateral Raise - 3x8