Yoke “Runs” - 50x30M @ 185lbs....

27:49 (4:11 PR!)

AVG HR - 146

MAX HR - 173

7-5-3 Wave - Shoulders/Traps...

Standing Cable Shoulder Press - 

450-60-70/60-70-80

Lean Back Cable Lateral - 

35-45-55/45-55-65

Incline Seal Rows -

35-40-45/40-45-50

Prime Handle Upright Rows -

135-145-155/145-155-165

Cash Out:

Overhead Plate Lateral Raise - 3x8 @ 25lbs

Overhead Plate Raise - 3x8 @ 25lbs

TRX HSPUs - 15 then 5

7-5-3 Wave - Arms...

Double Cable Curls - 50-60-70/60-70-80 then, Standing High Lean Back Cable Curls - 40x10x3

Push Downs: 80-100-120/100-120-140

Vertical Close Grip Bench Press :

180-195-210/195-210-225 then, 150x10

Hammer DB Curls: 40-45-50/45-50-55 

Cash Out: 

Bar Tuck Planche Push Ups - 3x5

TRX Psuedo Planche Push Ups - 2x5

7-5-3 Wave - Back & Chest...

Strict Pull Up - 35-50-65/50-65-75

Then 100x1

Vertical Guillotine Press - 180-195-210/195-210-225

Incline DB Bench Press - 55lbs-65lbs-75lbs/65lbs-75lbs-85lbs

Gironda Sternum Chin Ups - 2x7-5-3

Cash Out:

Tuck Planche Push Ups

Front Lever Pull Ups

Legs...

Strait Bar Deadlift

135x5

225x5

275x5

315x3

Snatch Grip DL

5x5 @ 225

Then, 

315x5

Cash Out:

Tuck Planche Push Ups - 3x5 then

Planche Push Ups - 2x5 (sloppy but progress!)

7-5-3 Wave - Shoulders/Traps...

LeverEdge Shoulder Press - 200-210-220/210-220-230

Lean Back Cable Lateral - 30-40-50/40-50-60

Incline Seal Rows - 30-35-40/35-40-45

Prime Handle Upright Rows - 130-140-150/140-150-160

Cash Out:

Overhead Plate Lateral Raise -5x8 @ 25lbs

MAX Chest Facing Wall HSPUs - 21. Tied PR. 

Gironda 8x8 - Back/Triceps...

LeverEdge Pulldown - 90lbs

One-arm Cable Row - 80lbs

*Superset

Vertical Machine Close Grip Press - 105lbs

Barbell Triceps Extensions 

*Superset

Cash Out: - 

Front Lever Pull Ups x3

Gironda Sternum Pull Ups - 2x6

Gironda Sternum Chin-up

1. Right as you begin the pull, tip your head back and try to look behind you as if you were attempting to do a back flip.
2. Continue looking back as you pull while keeping your chest elevated and your lower body still.
3. Depending on the length of your arms, you should make contact with the bar anywhere between your lower chest and mid-abdomen.

If done correctly, the contraction you get in your upper back will be unparalleled and your lats will be on fire after just a few reps. This is an extremely advanced exercise, so make sure you've mastered other easier variaztions first before trying it. - T Nation

Gironda 8x8 - Chest/Biceps...

Incline DB Bench Press - 55lbs

Guillotine Machine Bench - 135lbs*

*Superset

Bar Planche PU - 3x8

Double Cable Curl - 8x8 - 50lbs

Headbanger Chin Ups - 8x8 (10lbs ankle weights)

*Superset

Pelican Curls - 3x8 (20lb vest)

Cash Out:

56 second chin-up - 28 up & 28 down - 20lbs vest

“Yoke Runs”....

Yoke “Runs” - 50x30M @ 185lbs 

Curl Walks - 10x30M @ 44lbs

Seated Calf Raise - 8x8 @ 110lbs

Cash Out: Barbell Planche Push Ups

Trap Bar DL - High Bar...

150x5

240x5

330x5

420x2

Snatch Grip DL - 8x8 @ 155lbs

Front Lever Pull Ups - range of motion is getting better! 

Sloppy as hell.. but was fooling around and tried a front lever into a muscle up. Success!

Gironda 8x8- Shoulders & Traps..

Seal Row (shoulders)– 20lbs

Lying Reverse Seal Swings - 15lbs*

*Superset (15 second rest)

Lean Back Cable Laterals - 8x8 @ 40lbs*

Cable Upright Row - 90lbs*

*Dynamic Front Lever in between sets 

Cash Out:  1RM Dip - 180lbs - FAIL

Gironda 8x8 - Back/Triceps...

V-handle Pulldowns - 130lbs 

Headbanger Pull Ups (10lbs - Ankle Weights)

*Superset

One-arm Cable Row - 3x8’@ 80klbs

L-Sits - 10 seconds x8 

Barbell Triceps Extensions 

*Superset

Cash Out: - 

Front Lever Pull Ups - x6 

Gironda 8x8 - Chest/Biceps...

Incline DB Bench Press - 50lbs

Guillotine Machine Bench - 135lbs*

*Superset

T-Bar Pseudo Planche PU - 3x8

Double Cable Curl - 8x8 - 50lbs

2-Step Headbanger Chin Ups* - 4x16/Headbanger Chin Ups - 4x8

*Superset

Pelican Curls - 3x8 

Cashout: freestanding handstand practice

Trap Bar DL - High Bar...

150x5

240x5

330x5

420x5

Then, 470 (3x2). Triple body weight for three doubles! Grip is the limiting factor. 

Snatch Grip DL - 8x8 @ 135lbs

Front Lever Pull Ups - x3 - range of motion is getting better! 

AVG HR - 126

MAX HR - 159

“Just Walk”...

Dumbbell “Runs” - 20x30M @ 150lbs (75s)

Yoke “Runs” - 10x30M @ 185lbs 

Curl Walks - 10x60M @ 35lbs

Gironda 8x8- Shoulders & Traps..

Seal Row (shoulders)– 20lbs^

Lying Reverse Seal Swings - 15lbs*

*Superset (15 second rest)

Lean Back Cable Laterals - 8x8 @ 40lbs*

Cable Upright Row - 90lbs*

*Dynamic Front Lever in between sets 

Avg HR - 127

Max HR - 160

Cash Out: 

Plate Lateral Raise - 3x8 @ 25lbs then, 2x8 @ 35lbs

Lateral Ring Lean-Outs - 3x8

Upright Row - 3x8 @ 60lbs

Avg HR - 130

Max HR - 157

Gironda 8x8 - Chest/Biceps...

Low-to-High Cable Fly - 40lbs*

Guillotine Machine Bench - 135lbs*

*Superset

TRX Pseudo Planche PU - 3x8

Double Cable Curl - 8x8 - 50lbs*

2-Step Headbanger Chin Ups* - 4x16

*Superset

Pelican Curls - 3x8 

Cash Out:

Bear Push Ups - 3x8

Close Grip Pull Ups - 3x8

Front Lever Pull Up - x2

Gironda 8x8 - Back/Triceps...

Pulldowns - 130lbs 

Headbanger Pull Ups (10lbs - Ankle Weights)

*Superset

Russian Push Ups

Barbell Triceps Extensions 

*Superset

Cash Out: - 

Front Lever Pull Ups - 2x3

L-Sit (2x 5 seconds) 

* 10lbs - Ankle Weights

AVG HR - 127

MAX HR - 166

Triple Bodyweight Trap Bar Farmers Walk...

3 @ 460lbs

Then: Yoke Runs

30 @ 30M (185lbs)

Avg HR - 125

Max HR - 148

Gironda 8x8- Shoulders & Traps..

Seal Row (shoulders)– 20lbs^

Lying Reverse Seal Swings - 20lbs*

*Superset (15 second rest)

Lean Back Cable Laterals - 8x8 @ 40lbs*

Cable Upright Row - 90lbs*

*Dynamic Front Lever in between sets 

Cash Out: 

Overhead Cable Raise - 3x8 @ 50lbs

Overhead Ring Lean-Outs - 3x8

Gironda 8x8 - Chest/Biceps...

Low-to-High Cable Fly - 50lbs*

Guillotine Machine Bench - 135lbs*

*Superset

TRX Pseudo Planche PU - 3x8

Rope Hammer Curl - 100lbs*

Headbanger Chin Ups*

*Superset

Pelican Curls - 3x8 

Cash Out:

1RM Dip - 175lbs - 2.5lb LIFETIME PR! What pandemic?

Close Grip Pull Ups - 3x8

Gironda 8x8 - Back/Triceps...

Pulldowns - 130lbs 

Headbanger Pull Ups

*Superset

Dips

Barbell Triceps Extensions 

*Superset

Cash Out: - 

Bent-arm Barbell Planche x2

Front Lever Pull Ups x2 

Yoke Runs...

10x30M (285)

20x30M (185)

Avg HR - 128

Max HR - 146

Gironda 8x8- Shoulders & Traps..

Seal Row (shoulders)– 30lbs*

Lying Reverse Seal Swings - 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

Reverse Iron Cross Push Ups -I 3x8

Gironda 8x8 - Chest/Biceps...

Low-to-High Cable Fly - 40lbs*

Machine Bench - 150lbs*

*Superset

TRX Pseudo Planche PU - 3x8

Rope Hammer Curl - 100lbs*

Headbanger Chin Ups*

*Superset

Pelican Curls - 3x8 

Tried to keep rest @ 15-30 seconds 

Gironda 8x8 - Back/Triceps...

V-Handle Pulldowns - 130lbs 

Front Lever Pulls - 4x8/Strait Arm Pulldown - 4x8 @ 100lbs

*Superset

LeverEdge Close Bench - 180lbs

Barbell Triceps Extensions 

*Superset

Cash Out: Headbanger Pull Ups - 3x8

Trap Bar DL - High Bar...

260x5x10

350x3

440x3

510x1 - Post Pandemic PR! 

Cash Out: 10x10M Sprint Repeats