Gironda 8x8 - Back/Triceps...

Around-the-World Pull Ups - 4x8 

Horizontal Rows - 4x8 @ 90lbs

TRX Inverted Row - 4x8 

Two-handed cable Row - 4x8 @ 50lbs

Banded Dips - 8x8 (Thin Green)

DB Extensions - 8x8 @ 55lbs

*Superset

AVG HR - 128

Cash Out: 

Dynamic Front Lever Pulls - 5x3

Gironda 8x8- Chest/Biceps...

LeverEdge Bench Press - 230lbs

Green Band Push Ups*

Green Band Push Ups - 3x8 @ 32lb chains 

Headbanger Chin Ups - 8x8*

EZ Bar Drag Curl - 8x8 @ 40lbs*

*Superset

Cash Out:

Low-to-High Fly - 5x5 @ 50lbs

Zottman Curls - 5x5 @  20lbs

AVG HR - 130BPM

Trap Bar Deadift (High), SGDLs & Sprint Repeats...

Trap Bar Deadlift 

150x5

240x5

330x5

420x3

440x1

470x1

500 - FAIL

Snatch Grip Deadlift - 8x3 @ 225lbs

Cash Out: 10x10M Sprints

AVG HR - 120BPM

Didn't feel like training. Did what I could. Something is always better than nothing! 

Gironda 8x8 - Shoulders/Traps...

Klokov Press - 75lbs

Overhead Ring Lean Outs

Ring Face Pull

*Triset

Delt Sweeps - 3x8 @ 25lbs*

Overhead Plate Raise - 3x8@ 25lbs*

Banded Press (Blue)*

Banded dUpright Row (Blue)*

Banded Iron Cross (Blue)*

*Giant Set

AVG HR - 124 BPM

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups - 8x5*

LeverEdge Rows - 8x8 @ 95lbs*

Rope Triceps Extension - 8x8 @ 110lbs

Close Grip LeverEdge Press - 200lbs

*Superset

AVG HR - 120 

Cash Out: 

Dynamic Front Lever Pulls - 3x3

Income Hex Press - 3x8 @ 40lbs

Gironda 8x8 - Chest/Biceps...

Kettlebell Incline Fly - 35lbs*

Bear Push Ups* 

*Superset

Wide GripCable Curl - 80lbs*

KB Hammer Curls - 35lbs*

*Superset

AVG HR: 137 BPM

Cash Out: 

Banded Curls - 3x15

Band Pull Apart - 3x15

*Thick Orange 

Tried to keep rest @ 15-30 seconds 

Mutt Bar: Viking Warrior Conditioning...

I did timed hang snatches with the 33lb Mutt Bar today. I did sets of 8 with approximately 15 second rest between sets. I did 10 sets of 8 in 4 minutes and 45 seconds.

Snatch - 33lb Mutt Bar - 10 sets of 8 - 80 reps

AVG HR - 129 

Cash Out: 3x5 @ 66lbs

Mutt Bar - Shoulders

5 Rounds For Max Reps

Mutt Bar Klokov Press - 33lbs

Mutt Bar Wide Grip Upright Row - 33lbs

30-30-30-30-30 reps each. 300 total reps

AVG HR - 133

Cash Out:

Mutt Bar Overhead Raises - 3x8 @ 33lbs

Slightly Bemt-over KB Delt Sweeps - 3x8 @ 36lbs

Mutt Bar- Arms...

5 Rounds For Max Reps

Mutt Bar Curls - 33lbs

Triceps Extensions - 33lbs

30-30-30-30-30 reps each. 300 total reps

Cash Out: 

KB Crush Curl/Tri Ext Combo - 3x5 @ 35lbs

Mutt Bar Hammer Curls - 3x8 @ 33lbs

"Mutt Bar Reverse Grip Lynne"...

5 Rounds For Max Reps

Mutt Bar Reverse Floor Press - 66lbs

Mutt Bar Reverse Grip Rows - 66lbs

Reverse Grip Floor Press: 25-

Reverse Grip Rows: 25-

 250 total reps! 

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

Cash Out: 

Kettlebell Svend Press - 8x8 @ 35lbs

AVG HR - 130 (would've been higher but spent time in between sets talking to contractor at the house). 

Trap Bar Deadift (High) & Sprint Repeats...

Trap Bar Deadlift 

150x5

240x5

330x5

420x3

440x1

460x1

480x1

500x1

510x1 - first time over 500lbs in a while! 

Cash Out: 10x15M Sprints 

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups - 8x4

Underhand Rows - 8x8 @ 95lbs

Rope Triceps Extension - 8x8 @ 100lbs

Close  Grip Floor Press - 95lbs

*Superset

AVG HR - 134

Cash Out: 

Dynamic Front Lever Pulls - 4x3

One-arm Reverse Cable Pushdown. - 4x8

@ 40lbs

Hex Press - 3x8 @ 35lbs oh

Gironda 8x8 - Chest/Biceps...

Kettlebell Incline Fly - 26lbs*

Reverse Grip Incline Bench Press - 95lbs*

*Superset

Rope Hammer Curl - 80lbs*

Double KB Curls - 26lbs*

*Superset

26:45

AVG HR: 135 BPM

Cash Out: 

Banded Curls - 3x15

Low-to-High Fly - 3x15 @ 30lbs

Tried to keep rest @ 15-30 seconds 

100 Hang Power Snatches...

 @ 95lbs

AVH HR - 128 BPM

MAX HR - 171 BPM

Gironda 8x8- Shoulders & Traps..

Klokov Press - 65lbs

Barbell Upright Row - 55lbs

*SuperSet

Slightly Bent-over Delt Sweeps - 8 x8  25lbs*

Overhead Plate Raise - 8x8 @ 25lbs

Behind-the-Back Raise - 8x8 @ 55lbs

*Triset

Cash Out:

DB Shrugs - 3x8 @ 100lbs

Pike HSPUs - 3x15

Banded Front Raise/Upright Rows 

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups - 8x4

Underhand Rows - 8x8 @ 95lbs

Rope Triceps Extension - 8x8 @ 100lbs

LeverEdge Close Bench - 180lbs

*Superset

Cash Out: 

Dynamic Front Lever Pulls - 8x3

One-arm Reverse Cable Pushdown. - 3x8 @ 30lbs

Gironda 8x8 - Chest/Biceps...

Kettlebell Incline Fly - 35lbs*

Reverse Grip Incline Bench Press - 115lbs*

*Superset

Rope Hammer Curl - 80lbs*

Double KB Curls - 35lbs*

*Superset

32:48

AVG HR: 130 BPM

Cash Out: 

Svend Press - 3x8 @ -0lbs

Pelican Curls - 3x5

Tried to keep rest @ 15-30 seconds 

Hang Power Cleans...

5x3 @ 135lbs - 15 reps

10x5 @ 115lbs - 50 reps 

10x7 @ 95lbs - 70 reps 

10z9 @ 75lbs - 90 reps

225 reps total 

AVG HR - 131 BPM

MAX HR - 185 BPM

—————————————————————-

“While primarily a performance-based exercise, hang power cleans will get you absolutely jacked when coupled with higher rep work at the end of a workout.

By hitting nearly 200 muscles in your body, it creates a massive anabolic surge to drive muscle growth.

They also fire up your central nervous system, which in turn, helps increase muscle fiber recruitment. This activates high threshold muscle fibers, most responsible for explosive movements and muscle growth, and stimulates a huge anabolic surge . 

Whether you want yoked traps to fill out your t-shirt or a powerful hip extension for a faster pull and stronger lockout, power cleans will help you develop a truly impressive physique”. - Roman Fitness Systems

Gironda 8x8- Shoulders & Traps..

Bradford Press - 65lbs

Cable Upright Row - 90lbs

*SuperSet

Slightly Bent-over Delt Sweeps - 4x8@25lbs*

Overhead Plate Raise - 4x8@25lbs*

*Superset

Cash Out:

Klokov Press - 8x3 @ 95lbs

DN Shrugs - 3x8 @ 100lbs

Gironda 8x8 - Back/Triceps...

Wide Grip Pulldowns - 8x8 @ 120lbs

Football Bar Rows - 8x8 @ 88lbs

Rope Triceps Extension - 8x8 @ 80lbs

LeverEdge Close Bench - 180lbs

*Superset

Cash Out: 

1/2 Rep LeverEdge Reverse BP - 3x8 @ 180lbs

"Bird Pull Ups”: BTN L-Sit Pull Up - 1x8 then, 

Standard L-Sit Pull Ups - 2x8

“The Bird pull up is an L-sit behind the neck pull up and one of the hardest pull up variations for both strength and mobility.

The demands for the shoulder girdle strength and mobility are high: the legs create counter balance which almost forces your body to stay upright. This places your muscles in a difficult position to pull. 

Then, when you pull it behind the neck, it not only requires a high level of flexibility, but your arms will fly completely to the sides, which forces you to pull with shoulder adduction alone. 

This will heavily train the teres major muscle in addition to lats and other back muscularity”. - Vahva Fitness

Gironda 8x8 - Chest/Biceps...

Kettlebell Incline Fly - 26lbs*

Machine Guillotine Bench - 135lbs*

*Superset

Rope Hammer Curl - 80lbs*

Double KB Curls - 26lbs*

*Superset

28:01

AVG HR: 131 BPM

Cash Out: 

Hanging Ring Fly - 3x8 

Pelican Curls - 3x8

KB Static Hold @ 44lbs

Tried to keep rest @ 15-30 seconds 

Prowler Push Repeats...

20 @ 30M 

Cash Out: 1 Mile Walk

DPT - Shoulders...

50-40-30-20-10/10-20-30-40-50 reps of:

Bradford Press: 45-55-65-75-85lbs

Cable Upright Row: @ 110-100-90-80-70lbs

Cash Out. 

Delt Sweeps - 3x8 @ 25lbs*

Drive-the-Bus - 3x8 @ 25lbs*

*Superset

DPT - Arms...

50-40-30-20-10/10-20-30-40-50 reps of:

TRX Curls: High Angle to Low 

Dips: 35-30-25-20-15

Alternate movements. Start with 50 reps of

Curls, then move to 10 dips, then 40 Curls and 20 dips, and so on.

Cash Out:

Cable Fat Bar Curls - 3x12 @ 70lbs

3x8 Seated Pin Rack Press - 135lbs

Eccentric Fat Bar Curl Hold - 3x30 seconds @ 70lbs

DPT - Chest/Back...

50-40-30-20-10/10-20-30-40-50 reps of:

TRX Ring Push Ups - High Angle to Low 

Wide Grip Pull Down - 140-130-120-110-100

*3 Dynamic Front Levers in between sets 

Alternate movements. Start with 50 reps of

Push Ups, then move to 10 Pull Downs, then 40 Push Ups (at a lower angle)  and 20 Pull Downs, and so on.

Cash Out:

Low-to-High Fly - 3x8 @ 50lbs

Around-the-World Pull Ups - 3x4

Pull & Push Up Superset - 3x5 @ 32lb chains 

TRX Fly - 3x8 @ lowest angle - feet on bench 

Snatch Grip Deadlifts...

8x8 @ 155lbs

Cash Out: 

Hang Power Snatch: 6x6 @ 75lbs

DB Romanian DLs - 5x5 @ 85lbs

Sprint Repeats - 5x10M 

DPT - Shoulders...

50-40-30-20-10/10-20-30-40-50 reps of:

Klokov Press: 45-55-65-75-85lbs

Slight Bent-Over Dumbbell Lateral: 30-25-20-15-10

Cash Out. 

Delt Sweeps - 3x8 @ 25lbs

TRX Face Pull - 3x8

Drive-the-Bus - 3x8 @ 15lbs