Gironda 8x8 - Back/Triceps...

Sternum Pull Ups: 8-8-8-8-6-4-3-3-3
High Pulls - 65lbs
Pull Overs - 35lbs
LeverEdge Close Bench - 160lbs
Dips: 8-8-8-8-7-7-7-8

*Rested 15-30 seconds in between sets

Gironda 8x8 - Chest/Biceps

LeverEdge Bench - 180lbs

Incline Dumbbell Press - 35lbs

Low-to- High Fly - 40lbs

Drag Curls - 40lbs

Zottman Curls - 12lbs

*15- 30 seconds rest in between sets 

Gironda 8x8 - Legs...

Cash In: One minute Toes-to-Bar. (Actually only 58 seconds and toes-above-bar but whatever. Crazy difficult. 

Snatch Grip Deadlift - 8x8 @ 135lbs*

Rest 3 minutes

Romanian Deadlifts - 8x8 - 135lbs*

Rest 3 minutes

Calf Raises - 8x8 @ 260lbs*

*30 seconds in between sets 

Heavy German Volume Training - Arms/Shoulders...

A-1 Rope Hammer Curls - 6x10 - 42.5lbs

A-2 Dips - 6x10 - 40lbs

A-1 Smith Machine Rear Shrug - 3x8 @ 225lbs

B-2 Cable Bent-Over Laterals 3x8 @ 17.5lbs

Smith Machine Shoulder Press - 3x8 - 115lbs

Chest/Back...

Five Rounds of Max Reps of:

Bar Muscle Ups: 8-5-5-6-6/30

Smith Machine Incline (155): 12-12-12-12-12/60

Then,

Low-to-High Cable Fly: 3x8 - 27.5

Neutral Gironda Chin Up: 3x5 

Legs - Back Squats, Calf Raises & 100lb Plate Carries...

Back Squat 185x5, 205x5, 225x5, 245x5, 265x3 then 155x10x3

Calf Raises - 270x10x10

Cash Out: 100lb plate carries and 100lb plate curls.  

Grip the plate with one hand, your thumb on top and your 4 fingers straight under the plate for support. Keep your palms up, wrist straight and solid and perform curls like you would with a dumbbell.

Not only are you hitting your brachioradialis and bicep brachii, but you're strengthening your entire hand as well. Your thumb is working hard to pinch the plate and keep it in place, and your fingers are supporting the weight throughout the entire exercise. - Tiger Fitness

German Volume Training - Arms/Shoulders...

A-1 Rope Hammer Curls - 10x10 - 80lbs

A-2 LeverEdge Close Bench- 10x10 - 200lbs

A-1 One-arm Cable Shrug - 3x8 @ 200lbs

B-2 Cable Bent-Over Laterals 3x8 @ 40/50/60

LeverEdge Shoulder Press - 3x8 - 180lbs

German Volume Training - Chest/Back...

LeverEdge Incline Bench Press - 10x10 @ 190lbs

LeverEdge Barbell Row 10x10 @ 150lbs

Low-to-High Cable Fly - 3x8 - 50/60/70 then, 15 reps @ 40lbs

Gironda Sternum Chin-up - 2x8

20 Rep Belt Squats...

I woke up with my AC joint a little out of whack. It was painful getting in and out of the car. Had some time in between appointments and I was local so I decided to try to work the kinks out. Started very light with belt squats and it started to feel better. I ended up doing this:

20 Rep Belt Squats

5x20 @ 250lbs then,
380x5
470x5
560x5
650x5

The video is 650lbs for five reps. I don’t know if that’s a good weight or not but it sure felt good. I feel amazing now! 

Trap Bar Farmers Walk...

3/4 mile farmers walk @ 135lbs

German Volume Training - Arms/Shoulders...

A-1 Weighted Chin Ups - 9x10- 20lbs

A-2 LeverEdge Close Bench- 9x10 - 200lbs

One-arm Cable Shrug - 3x8 @ 200lbs

B-2 Cable Bent-Over Laterals 3x8 @ 40/50/60

Cash Out: LeverEdge Shoulder Press - 3x8-8-7 @ 90/180/270 then 15 reps @ 180lbs - 7 reps at 270 felt solid

German Volume Training - Chest/Back

Incline Clap Push Up - 10x10

Wide Grip Pull Ups - 10x10 

Low-to-High Cable Fly - 3x8 - 50/6/70

Smith Machine Referse Row - 3x8 _- 185

video - Incline Clap Push Ups

German Volume Training - Legs

Snatch Grip Deadlift - 10x10 @ 165lb

German Volume Training - Arms/Shoulders...

A-1 Weighted Chin Ups - 8x10 - 20lbs

A-2 LeverEdge Close Bench- 8x10 - 200lbs

B-1 Cable Lateral Raises - 3x8 @ 40/50/50

One-arm Cable Shrug - 3x8 @ 200lbs

B-2 Cable Bent-Over Laterals 3x8 @ 40/40/50

Cash Out: 

Super slow Chin Up - 57 seconds (27 seconds up/30 seconds down)

Quasi-Isometric Training
This is what it's called when you do the super slow work, and it's so effective it's disturbing. There is eccentric (lowering) quasi-isometric and concentric (lifting) quasi-isometric. But that's not all – there's also a passive and active element to this that you need to know about too. More on that in a bit.

So what exactly is quasi-isometric (QI) contraction? It's moving so slowly that the movement is almost imperceptible. When you do isometrics you lock yourself into a specific joint angle without moving. But quasi-isometric movement can include the entire range of motion, though both partial and full ranges of motion are effective.
It will give you unmatched strength throughout the full range of motion. This includes conscious and unconscious control of that strength, meaning, you destroy sticking points and bust plateaus if you're willing to suffer a little bit.

Remember that power comes from the nervous system. All muscular contraction is caused by neurological stimulation. It's neurological control that develops inter and intra-muscular control. - T Nation 

Heavy German Volume Training - Chest/Back...

Incline Bench Press - 6x10 @ 145lbs

Reverse Barbell Row 6x10 @ 145lbs

Low-to-High Cable Fly - 3x8 - 23lbs

C2B Pull Ups - 3x8 

German Volume Training - Trap Bar Deadlifts...

Trap Bar Deadlifts - 10x10 @ 245lbs

24,500lbs lifted! 

German Volume Training - Arms/Shoulders...

A-1 Weighted Chin Ups - 7x10 - 20lbs

A-2 LeverEdge Close Bench- 7x10 - 200lbs

B-1 Cable Lateral Raises - 3x8 @ 40/50/50

B-2 Cable Bent-Over Laterals 3x8 @ 40/40/5

Overhead Plate Raise - 3x10 @ 45lbs

Kettlebell Swings & Pegboard Climbs...

Seven sets of:

10 Kettlebell Swings (50)

1 Pegboard Climb

NOT for time. 

* second workout of the day. 

The plan was for ten sets but my arms were smoked from this morning’s workout. 

German Volume Training - Chest/Back...

LeverEdge Incline Bench Press - 7x10 @ 180 then 3x10 @ 200

LeverEdge Barbell Row 7x10 @ 145 then 3x10 @ 180

Low-to-High Cable Fly - 3x8 - 50/60/70

Gironda Sternum Chin-up - 3x8 

20 Rep Belt Squats & Landmine Romanian Deadlifts...

Belt Squats - 5x20 @ 240lbs

Landmine Romanian Deadlifts - 5x20 @ 120lb

Afternoon: 1x12 Chin Ups @ 36lbs then, 10x5 kettlebell Concentration Curls @ 26lbs. 

German Volume Training - Arms/Shoulders...

A-1 Chin Ups - 6x10 - 20lbs*

A-2 LeverEdge Close Bench- 6x10 - 200lbs*

B-1 Cable Lateral Raises - 3x8 @ 40

B-2 Cable Bent-Over Laterals 3x8 @ 40

Overhead Plate Raise - 3x10 @ 45lbs

* add one set each week until 10x10

Two hours later - Chin Ups - 4x10 - 20lbs @ Pennant Crossfit while waiting for Jaiden

German Volume Training - Chest/Back...

Dead-Stop Floor Press - 10x10 @ 155lbs

Trap Bar Row 10x10 @ 155lbs

Seal Row - 3x8 @ 35lbs

Foot Elevated Push Ups - 3x15

“Feelin’ Loopy”...

2K Row
 into 

4 Rounds

10 Deadlifts 245

25 Wall Balls (14)

*30 minute cap*
25:43

German Volume Training - Arms/Shoulders...

A-1 Close Grip BP - 6x10@135/3x10@155
A-2 Chin Ups - 6x10@10lbs/3x10@15lbs
DB Shrugs - 3x8 @ 115lb
B-1 Cable Lateral Raises - 3x8 @ 20/25
B-2 Seal Rows - 3x8 @ 40lbs

Cash Out:
OH Plate Raise - 3x10 @ 25lbs
EZ Bar Curls - 2x25 @ 35lbs (Wide/Close)

German Volume Training - Chest/Back...

Incline Bench Press - 8x10 @ 135 then 2x7 @ 155

Barbell Row 5x10 @ 135, Reverse Barbell Row 3x10 @ 135 then 2x10 @ 185 

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

Gorilla Row - 3x8 @ 50lbs