Tuesday, June 30, 2020

Monday, June 29, 2020

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

Sunday, June 28, 2020

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 

Saturday, June 27, 2020

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

Friday, June 26, 2020

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! 


Tuesday, June 23, 2020

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

Monday, June 22, 2020

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

Sunday, June 21, 2020

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

Saturday, June 20, 2020

Thursday, June 18, 2020

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

Wednesday, June 17, 2020

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

Tuesday, June 16, 2020

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

Monday, June 15, 2020

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





Sunday, June 14, 2020

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. 

Saturday, June 13, 2020

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!







Friday, June 12, 2020

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

Thursday, June 11, 2020

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

Wednesday, June 10, 2020

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

Tuesday, June 9, 2020

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

Sunday, June 7, 2020

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+

Saturday, June 6, 2020

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

Friday, June 5, 2020

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

Tuesday, June 2, 2020

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

Monday, June 1, 2020

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