TRX Shoulders/Traps...

DB Lateral Raise - 3x8 @ 20lbs

DB Bent-over Lateral - 3x8 @ 20lbs

Face Pull /Rear Fly Combo - 8x8 

Cash Out: DB Shrugs - 3x8 @ 125lbs 

AVG HR - 113 BPM

MAX HR - 133 BPM

Pull Up/Swiss Bar Complex…

Four  Sets of:

Pull Ups x8

Close Grip Pull Ups x8

Wide Grip Chin Up x8

Close Grip Chin Up x6

Four Sets of:

Swiss Bar Press - 127lbs

Close x8

Wider x8

Even Wider x8

Close x6

*10 second rest in between movements

120 Pull.Chin Ups & 120 Presses 

Chest/Back: 10-8-6-15…

Reverse Vertical Bench Press -

135-165-195-140

Horizontal Rows - 110-140-170-100

Banded Push Ups: 

10 - Orange 

8 - Gray

6 - Blue

15 - Orange 

Banded Rows:

10 - Orange 

8 - Gray

6 - Blue

15 - Orange 

Cash Out -  

Pelican Push Up - 3x5

Banded Face Pull - 3x8 (thin green) 

AVG HR - 121  BPM

MAX HR - 152 BPM

LeverEdge Deficit Deadlifts…

10x10 @ 180lns (2 inch deficit)

Im headed  back to Saratoga in an hour. I only had 15 minutes to work out so I did   18,000 lbs lifted. 

Something is always better than nothing

“Stressed? Overwhelmed? Take it out on the iron. There's a special kind of "spiritual cleansing" that occurs during intense sets. Seek it out”. - Dave Tate

AVG HR - 118 BPM

MAX HR - 141 BPM

Shoulders 10-8-6-15

LeverEdge Shoulder Press - 200-220-250-180

Lean Back Cable Lateral - 50-60-70-40

Prime Handle Upright Row - 110-130-150-90

One-Arm Shoulder Pulldown - 30-40-50-20

AVG HR - 122 BPM

MAX HR - 148 BPM

Cash Out:

Planche Lean x6

Anatomically, the planche lean position helps strengthen the serratus anterior muscles that run alongside your rib cage. These are responsible for protracting your scapula and keeping your entire shoulder girdle healthy and pain-free. Aesthetically, this also means that you will have the ripped and muscular look on the side of your torso, perfect to complement the chiseled pecs, six-pack abs, and bulging biceps on the rest of your "Gymnastic Body."

To set up, begin in a plank position with your elbows locked and your shoulders stacked vertically on top of your wrists. Rotate your wrists out to about 45 degrees, and turn your feet over so you are resting on the top of the foot. Protract your shoulder blades across your back, and "pull" them down to keep them depressed. With all these steps in place, begin to lean forward, striving to get your shoulders forward in front of your hands. Do not pike your hips! You want to shift the bulk of the work into your upper body.

For something that looks relatively simple to the outside observer, there are many important nuances involved in a correct planche lean. Be sure to "choose the path of most resistance" by making these planche leans as hard as possible now, so that your tuck and straddle planche work later becomes as easy as possible. If you are hanging out in a planche lean thinking it is easy and carrying on a conversation with your training partner, then you are either an elite-level gymnast or more than likely you need to go back and make sure you are hitting all the details.

Pull Up/Swiss Bar Complex…

Three Sets of:

Pull Ups x8

Close Grip Pull Ups x8

Wide Grip Chin Up x8

Hammer Grip Chin Up x6

*@ 20lb Vest

Three Sets of:

Swiss Bar Press - 127lbs

Close x8

Wider x8

Even Wider x8

Close x6

*10 second rest in between movements

90 Pull.Chin Ups & 90 Presses 

Cash Out:

Gray Band Curls - 2x12

Grey Band Pushdowns - 2x12 

AVG HR - 124 BPM

MAX HR - 156 BPM

“Elvish”…

AMRAP 30
400m Run
30 Push-ups
2 Rope Climbs (1st Legless / 2nd Regular)’

6 rounds plus 400m & 10 Push Ups.  Brutal. 

AVG HR - 149

MAX HR - 186

Sled Drags…

Burpee Sled Drag @ 283lbs (sled weighs 103kbs)

Cash Out: Reverse Sled Drag @ 283lbs

AVG HR - 124 BPM

MAX HR - 151 BPM

Gironda 8x8- Shoulders & Traps..

Axle Bar Klokov Press - 8x8 @ 85lbs

Prime Handle Upright Row - 120lbs

*Superset (15 second rest)

Cash Out: Dynamic Planche Swings 

Arm Complex…

Five Sets of:

Swiss Bar Neutral Grip Press - 147lbs 

Close Grip Pull Ups - 5 reps

Chin Ups - 5 reps 

@ 20lbs 

Cash Out: 100lb Plate Curls - 2x3

"Headbanger Reverse Grip Lynne"...

5 Rounds For Max Reps

Reverse Vertical Bench Press (150)

Headbanger Pull-ups 

LeverEdge BP - 20-20-20-20-20

Headbanger PU - 20-20-20-

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

100 reps of each! 

Cash Out:

One-arm Cable Horizontal Row - 3x8 @ 80lbs

Banded Bear Push Up - 3x5 (Orange)

AVG HR - 125 BPM

MAX HR - 157 BPM

“Team Truffle Shuffle”,

AMRAP 30:

Teams of 2
400m Med Ball Run
60 Deadlifts (185/135)
400m Med Ball Run
60 Sit-Ups
*Partners run the distance together, switch the Med Ball whenever you want
*Split up the Deadlift/Sit-Up Reps however you want

Shoulders…

Banded Press - 10x10 @ Orange 

Banded Face Pull - 10x10 @ Orange 

Cash Out:

Ground to Overhead  - 3x5 @ 100lbs

AVG HR - 119 BPM

MAX HR - 144 BPM

Arms…

Buy in:

5 rounds:

10 chin ups

10 dips

5 rounds 

Offset DB curls - 5x5 @ 35lbs 

Triceps Extension - 5x5 @ 50lbs

5 sounds

Double DH Curls - 5x8 @ 30lbs

Double DB Tridepa Extensims - 5x8 @ 30lbs

Cash Out: 

Pelican Curla - 3x5 

@ Planet Fitness Clifton Park

“Reverse Grip Lynne"...

5 Rounds For Max Reps

Reverse Bench Press - 127lbs 

Reverse Grip Rows - 115lbs

Reverse Grip Press: 17-17-17

Reverse Grip Rows: 17-17-

 250 total reps! 

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

Cash Out: 

Flying Superman Push Ups

“Pec Dec” Flyes

LeverEdge Deadlifts…

180x3

270x3

360x3

450x3

540x3

630x1

630x1 (2 inch deficit)

I weighed 155lbs today. That’s more than 4x my BW! 

“Stressed? Overwhelmed? Take it out on the iron. There's a special kind of "spiritual cleansing" that occurs during intense sets. Seek it out”. - Dave Tate

AVG HR - 127

MAX HR - 155

Shoulders - Banded Victory Raise…

“Do you want a shoulder exercise that hits all three heads of the delts along with the traps and lower rhomboids? well look no further. 

The Victory Raise combines the benefits of the lateral raise, the front raise, and the band pull-apart. It’s a compound exercise that uses the bands to force more delt involvement by keeping the scapula properly aligned. This means you can’t use you can’t compensate with your upper traps.

Tip: Keep some tension in the band at the bottom of the exercise for maximum TUT (Time under tension), and muscle growth”. - Generation Iron

5x20 @ Green Band & 5lbs DBs 

Upright Row - 5x10 @ Green

Face Pull - 5x10 @ Green 

DB High Pull - 5x5 @‘30lbs

Cash Out: 

DB Clean & Press:

75lbs x1 

85lbs - FAIL. Wouldn’t even budge. 

AVG HR - 115 BPM

MAX HR - 146 BPM

Pull Up/Swiss Bar Complex

Four Sets of:

Pull Ups x8

Close Grip Pull Ups x8

Wide Grip Chin Up x8

Close Grip Chin Up x6

Four Sets of:

Swiss Bar Press - 112lbs

Close x8

Wider x8

Even Wider x8

Close x6

*10 second rest in between movements

120 Pull.Chin Ups & 120 Presses 

Cash Out:

Dips: Max Reps @ 245lbs. (155lbs BW + 90lbs). Got 16. 3 rep PR! Goal is 20! 

AVG HR - 126 BPM

MAX HR - 154 BPM

TRX Chest/ Back - 5x16…

TRX Fly 

TRX Row 

*Superset

Cash Out: 

TRX Face Pulls - 3x8

AVG HR - 122

MAX HR - 147

@ Lighthouse Point 

Mutt Bar Snatch & One-Arm Devils Press…

Mutt Bar Snatxh -33lb bar - 10x10 - 100reps

One-arm Devils Press - 10 x3/3 @ 25lbs

The Devil Press is a potent, full-body movement that combines the movement pattern of a Burpee with the load of a dumbbell or kettlebell. The athlete will challenge their strength, flexibility, and—when performed at higher speeds—cardiovascular endurance

AVG HR - 121 BPM

MAX HR - 153 BPM

@ LHP

TRX Shoulders/Traps...

Face Pull  - 8x8

Rear Fly - 8x8 

Lean Outs- 8x8

Cash Out: Mutt Bar OH Raise - 5x8 @ 44lbs

AVG HR - 113 BPM

MAX HR - 150 BPM

@ LHP

Pull Up/Swiss Bar Complex…

Three Sets of:

Pull Ups x8

Close Grip Pull Ups x8

Wide Grip Chin Up x8

Close Grip Chin Up x6

*@ 10lbs

Three Sets of:

Swiss Bar Press - 112lbs

Close x8

Wider x8

Even Wider x8

Close x6

*10 second rest in between movements

90 Pull.Chin Ups & 90 Presses 

Cash Out:

Gray Band Curls - 2x12

Swiss Bar CG Press - 2x12 @ 112lbs

Gironda 8x8 - Chest/Back…

Vertical Reverse Press - 165lbs*

LeverEdge High Row - 130lbs*

*Superset

Pulldowns - 3x8 - 170lbs

Gironda Dips - 3x10

Cash Out :

Banded Dips - 3x10 @ Gray

Headbanger Pull Ups  - 3x15

AVG HR - 124 BPM

MAX HR - 151 BPM

Walking Lunges & Farmers Carries…

Walking Lunge - 10x10 each leg/100  each leg @ 20lbs Vest 

Farmers Walk - 2x30M @ 112 lbs each hand (22lb Rogue Handles)

Cash Out: 30 second sprints at 12MPH (5 minute mile). Terrible.

AVG HR - 123 BPM

MAX HR - 163 BPM

Shoulders - Banded Victory Raise…

“Do you want a shoulder exercise that hits all three heads of the delts along with the traps and lower rhomboids? well look no further. 

The Victory Raise combines the benefits of the lateral raise, the front raise, and the band pull-apart. It’s a compound exercise that uses the bands to force more delt involvement by keeping the scapula properly aligned. This means you can’t use you can’t compensate with your upper traps.

Tip: Keep some tension in the band at the bottom of the exercise for maximum TUT (Time under tension), and muscle growth”. - Generation Iron

10x10 @ Orange Band & 10lbs DBs 

Cash Out: 

Upright Row - 5x15 @ Black (Ultra-heavy) 

AVG HR - 122 BPM

• MAX HR - 151 BPM