High Rep Heavy Density Training - Shoulders/Traps...

Hammer Strength SP - 3x8-7-5 @120lbs

* finish with 15 reps @ 90lbs

 Bent-Over Rows - 3x8-7-5 @ 25lbs

* finish with 15 reps (seated) @ 15lbs

Barbell Shrugs - 3x8-7-5 @ 275lbs

* finish with 15 reps @ 225lbs

Dumbbell Upright Row - 3x8-7-5 @ 35lbs 

* finish with 15 reps at 25lbs

Cash Out: OH Plate Raise - 3x15 @ 35lbs

* finish with 30 reps (seated) @ 10lbs

High Rep Heavy Density Training - Back & Chest...

Hammer Strength BP - 200lbs- 3x8-7-5

* finish with 15 reps @ 90lbs 

BTN Pull Up - 12lb Kettlebell - 3x8-7-5

* finish with 10 reps @ bodyweight 

Machine Incline Press - 165lbs - 2x8-7

* finish with 15 reps @ 155lbs - Smith Incline 

Hammer Strength ISO Row - 180lbs - 2x8-7-5

* finish with 15 reps @ 55lbs - DB Row 

High Rep Heavy Density Training - Arms...

Barbell Curls - 3 sets - 5/4/3/2/1, 8/7, 5,4,3,2,1 - 100lbs - 45 reps 

Rope Push Downs - 3 sets: 8/7, 1x15, 8/7 - 130lbs then, 15 more reps rest/pause - 5-4-3-2-1 60 reps total

Dips - 2 sets of 15 reps at Bodyweight then, 15 more reps rest/pause - 8/7 - 45 reps

Hammer Curls - 2x8 - 50lbs * after last set of hammer curls: 40x1, 35x2, 30x3, 25x4, 20x5 - 31 reps total each arm 

Sets of 5-4-3-2-1 (15 second rest)

Cash Out - Barbell Curl - Mechanical Drop Sets - 2 sets - reps of 10/10/10 @ 55lbs - 60 reps total 

Back Squats & One-arm Kettlebell Jerks...

Back Squats - 155lbs - 10x5 - 50 reps 

One-arm Kettlebell Jerks - 70lbs - 5x5 each arm - 50 reps

Cash Out: One-arm Kettlebell Jerks - 50lbs - 10x5  each arm - 100 reps

5x10 - Shoulders/Traps...

Seated BTN Press - 5x10 - 100lbs

Face Pulls - 5x10 - 100lbs 

Barbell Shrugs - 5x10 - 245lbs

Dumbbell Upright Row - 5x10 - 25lbs

OH Plate Raise - 5x5 - 45lbs  *finish with OHPR - 5x35, 5x25, 5x10

Cash Out; - OH Plate Raise -   100 reps @ 10lbs, Done as rest/pause. 

Heavy Density Training - Back & Chest...

Hammer Strength BP - 195lbs- 3x5-4-3-2-1

BTN Pull Up - 3x5-4-3-2-1

Pec Fly - 165lbs - 2x5-4-3-2-1

One-arm Row - 95lbs - 2x5-4-3-2-1

Cash Out: Super Slow:

Push Up - 52 seconds

Chin Up - 32 seconds 

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Heavy Density Training - Arms...

Barbell Curls - 2 sets - 95lbs 

Rope Push Downs - 2 sets - 120lbs

Dips - 2 sets - 70lbs  

*then  15 reps at bodyweight

Hammer Curls - 2x8 - 45lbs 

* after last set of hammer curls: 40x1, 35x2, 30x3, 25x4, 20x5  

* Sets of 5-4-3-2-1 (15 second rest)

Cash Out:

Barbell Curls - 21s - 2 sets - 45lbs

Rope Curls - 10-1 - 70lbs - 55 reps 

10k Row..

56:03 - nice and slow. Got off rower every 1000m.

It was a rest day today.

''Floor Press & 1k Row Repeats"...

10 rounds of:

10 Floor Press (135)

1K Row

1:09:46 

* 3x5 floor press after last set with 5 second rest in between sets

* max floor press after I was finished - 27 reps

142 total floor presses 

"No Ragrets"...

10 rounds of:

10 Double Kettlebell Snatches (35)

1K Row

1:18:47 - took my time

* Hands are TOAST.  

Heavy Density Training - Shoulders/Traps...

Seated BTN Press - 3x5-4-3-2-1 - 95lbs 

Face Pulls - 3x5-4-3-2-1 - 90lbs 

Cash Out: 

Barbell Shrugs - 5x10 - 225lbs 

OH Plate Raise - 5x10 - 35lbs

Heavy Density Training - Back & Chest...

Hammer Strength BP - 190lbs - 2x5-4-3-2-1

BTN Pull Up - 2x5-4-3-2-1

Incline Fly - 50lbs - 2x5-4-3-2-1

One-arm Row - 90lbs - 2x5-4-3-2-1

Cash Out: (Super Set)

Low-to-High Cable Chest - 50lbs - 3x8

Dips - 3x8

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Cash Out:

2 reps of: Pull Up & Dips * Super slow reps (30 second positive and 30 second negative.)

400M Yoke Walk...

Yoke Walk

185x4 

365x3

425x2

460x1

460x1

425x2

365x3

185x4 

32:37  

Avg HR - 141/Max HR - 174

* 20 meters each pass

* 400 meters total 

* about 100 meter hill run after each pass 

Heavy Density Training - Arms...

EZ Bar Curls - 2 sets - 90lbs  

Neutral Grip DB Bench Press - 2 sets - 70lbs  

Dips - 2 sets - 60lbs  

Hammer Curls - 2x8 - 40lbs then, after last set: 35x1, 30x2, 25x3, 20x4, 15x5 

* Sets of 5-4-3-2-1 (15 second rest)

Cash Out - 
Ez Bar Curls 21s - 2 sets - 45lbs
Close Grip Push Ups - 2X15

''Cupid''...

Teams of 2, For Reps: AMRAP 18
50-40-30-20-10
Calorie Airdyne
Box Jump Overs 24/20
One round +25 calories with Nicole Latini

Kettlebells Power Swings and One-arm Kettlebell Cleans...

IKettlebells Power Swings, 10x5 @ 106lbs

One-arm Kettlebell Cleans, 5x10 (5 left/5 right) @ 70lbs 

"Tracy called the technique simply : Hike, Swing, Park" as it describes what to do perfectly. But the more I have trained them the more I want to call them Power Swings, as this perfectly describes the intent of each and every rep.

It immediately reminded me of training box squats WSB style. The reason WSB squats onto boxes instead of free squats is that sitting on the box deactivates the stretch reflex, which really helps one coming out of the bottom of a squat strongly.

The same reason touch and go benches are easier than paused benches is that the pause (somewhat) diminishes the stretch reflex and makes the lift harder. Pausing on a box before standing up requires one to overcome way more inertia and teaches one how to increase their starting strength, rate of force development as well as speed strength.

AND you can use less weight and get more results. Nice.

The Power swing does basically the same thing for the kettlebell swings BUT I've found I can actually use MORE weight in each set, although for significantly less reps. Getting more with less, sounds good. Because I get to re set up before each rep and make sure I am in the perfect start position it feels very safe as well." - Mark Reifkind

Click to read article -  The Power Swing

''Early Dusk''....

10-8-6-4-2 reps of:

Kettlebell Jerks (53)
400M Hill Run

17:53 Rx

* Jerks unbroken (one hand switch) 
* Jerks left then right - 60 total reps 

Max HR - 187

Avg HR - 163

Heavy Density Training - Shoulders...

Strict Press - 2x5-4-3-2-1 - 115lbs 

Upright Row - 2x5-4-3-2-1 - 95lbs 

Overhead DB Lateral - 21s - 2 sets @ 15lbs 
*Sets of 5-4-3-2-1 (15 second rest)

* 4-0-1 tempo

Cash Out:

OH Plate Raise - 5x10 - 35lbs

Bent Over Lateral Raise - 40x10 - 15lbs

Then, 1x10@ 15lbs, 1x10@12lbs, 1x10@10lbs, 1x10@5lbs

Heavy Density Training - Back & Chest...

Incline DB Bench - 85lbs - 2x5-4-3-2-1

Pull Ups - 21s - 2 sets 

Incline Pullover - 70lbs - 2x5-4-3-2-1

One-arm Row - 85lbs - 2x5-4-3-2-1

Low-to-High Cable Chest - 50lbs - 3x5-4-3-2-1

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Heavy Density Training - Arms...

Strait Bar Curls - 2 sets - 85lbs 

Neutral Grip DB Bench Press - 2 sets - 65lbs 

Dips - 3 sets - 50lbs 

Hammer Curls - 3x8 - 35lbs 

* Sets of 5-4-3-2-1 (15 second rest)

Cash Out - 21s - 3 sets - 45lbs

800M farmers walk with the 88lb bells...

176lbs total. 23:34. Avg HR 134. Max HR 167. 

Heavy Density Training - Kettlebell Jerks...

Double Kettlebell Jerks:

2 sets of:

5-4-3-2-1 @ 53lbs

5-4-3-2-1 @44lbs

5-4-3-2-1 @ 35lbs

30 cleans and 90 jerks total 

* One clean before the jerks

* 15 second rest in between sets 

Heavy Density Training - Shoulders...

Seated DB Press - 2x5-4-3-2-1 - 55lbs 

Upright Row - 2x5-4-3-2-1 - 85lbs 

DB Lateral Raise -  2x5-4-3-2-1 - 35lbs

Bent-over Lateral Raise - 2x5-4-3-2-1 - 30lbs 

Cash Out: 

OH Plate Raise - 5x5 - 45lbs/5x5 - 35lbs

Heavy Density Training - Back & Chest...

Incline BP - 165lbs -  2x5-4-3-2-1

Incline Pullover - 65lbs - 2x5-4-3-2-1

Neutral Strict Pull-Up - 25lbs - 2x5-4-3-2-1

One-arm Row - 80lbs - 2x5-4-3-2-1

Low-to-High Cable Chest :

40lbs - 1x5-4-3-2-1

50lbs - 1x5-4-3-2-1

60lbs - 1x5-4-3-2-1

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Heavy Density Training - Arms...

EZ Bar Curls - 2 sets - 80lbs 

Close-Grip BP - 2 sets - 185lbs

Neutral Grip DB Bench Press - 3x8 - 60lbs 

Cable Curls - 3x8 - 42.5lbsx1/37.5lbsx2 

* Sets of 5-4-3-2-1 (15 second rest)

Cash Out - 21s - 2 sets - 45lbs

''Regional Nate''...

For Time: 10 Rounds:

1 Strict Muscle-ups

7 Strict Handstand Push-ups

12 Kettlebell Snatches (53)

*20 minute time cap

7 rounds plus 4 reps

Rx was 4 muscle ups and 70lb snatches