Heavy Density Training - Full Body…

One set of: 

Hammer Close Bench - 230-250-260 )one sec iso hold)

BTB Cable Curls - 70-80-90

SBO Upright DB Row - 55-65-75

Hammer Guillotine Press - 180-200-230a 

Wide Grip Seated Cable Row - 180-220-260, 3 @ 300

Reverse Hyper - 110-140-170 

Standing Calf Raise – 8-7-5 @ 300

Double KB Snatch - 5x8 @ 30 (60)

DB Romanian DL - 8-7-5 @ 75 (150)

* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts. 

Cash out:

Dynamic Front Lever - 4x3

Band Reverse Curls - 12 @ Black

Planche Leans x 3

Bear Push Ups - 15

L-Sit Pull Ups - 1 x 8 (Full ROM)

Band Pull Apart/Face Pull Combo - 2 x 8 @ Purple

Lateral Machine Raise - 8-7-5 @ 20

AVG HR - 120 BPM

MAX HR - 163 BPM

Rest Day…

Heavy Density Training - Upper Body…

One set of: 

Band Pushdowns - 8-8-8 @ Red

Band Pull Apart - 8-8-8 @ Red 

Pelican Curls - 8-7-5 then 5 slow eccentric 

Band Reverse Curls - 25 @ Red

Legend Standing Shoulder Press - 8-7-5 @ 90

Machine Lateral Raise - 8 @ 44

War Strength Incline Press - 90-110-140 (1/3 ROM)

Low-to-High Fly - 50-60-60

LeverEdge Chest Supported Row - 250-270-290

Gironda Pull Ups - 5-5-3

* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts. 

Cash Out: Headbanger Pull Ups - 25

Gave my legs a rest.

HR - 97 BPM

MAX HR - 141 BPM

Rest Day…

​Thanksgiving! 

Rest Day…

​

Heavy Density Training - Full Body…

One set of: 

Incline PJR Pullover - 50-60-70

Dips 38 @ bodyweight 

Pelican Curls - 8-7-5

Band Reverse Curls - 12 @ Orange 

Cable Upright Row - 130-160-180

High Cable Row - 8 @ 30

Machine Lateral Raise - 8 @ 33

War Strength Incline Press - 90-110-130

Hanging Ring Fly - x 12

LeverEdge Chest Supported Row - 180-230-270

Goronda Pull Ups - 2 x 5

Leg Press - 8-7-5 @ 540

Leg Press Calf Raise - 8-7-5 @ 540

Hip Thrust - 8-7-5-4 @ 270

* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts. 

Cash out:

Pelican Curls - 3 x 3 

Planche Leans

Band Pull Apart - 2 x 8 @ Orange 

Around-the-World Pull Ups - 3 x 2/2

Band Curls - 12 @ Orange 

AVG HR - 111 BPM

MAX HR - 149 BPM

@ Metfit

​Sprint Repeats…

Sprint Repeats - 25x10M 

“The benefits of sprinting include all the normal health benefits of cardiovascular activity — but in less time. Sprint training is also excellent for building cardiovascular capacity, physical power and endurance, and can help you reduce visceral abdominal fat. Depending on your mindset, you might also find conquering the challenge of sprint workouts to be very mentally and emotionally satisfying”. - LiveStrong

I hate to run but I LOVE to sprint!  

AVG HR - 120 BPM

MAX HR - 144 BPM

@ Metfit

Heavy Density Training - Full Body…

One set of: 

Dips: 45-70-90 then, 3 @ 135 & 35 @ bodyweight 

Pelican Curls - 8-7-5

Headbanger Pull Ups - 25

Cable Upright Row - 120-150-170

Machine Lateral Raise - 8 @ 33

War Strength Incline Press - 90-90-110

Flying Superman Push Ups x 3 

Rogue Seal Row - 90-120-140

Dynamic Front Lever x 6

Double KB Snatch - 3x5 @ 44 (88)

DB Romanian DLs - 8-7-5 @ 90 (180)

* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts. 

Cash out:

Band Pull Apart - 2 x 8 @ Orange 

AVG HR - 116 BPM

MAX HR - 149 BPM

@ Metfit

Rest Day…

2 Mile Power Walk - 20lb Vest…

Time was 25:39. That’s a 12:36 pace. Quick and effective. 

Previous best was 26:21. That’s a 42 second PR! 

"The loaded carry does more to expand athletic qualities than any other single thing I've attempted in my career as a coach and athlete. And I do not say that lightly.""  - Dan John

AVG HR - 127 BPM

MAX HR - 159 BPM

Heavy Density Training - Full Body…

One set of: 

Hammer Close Bench - 230-240-250 (one sec iso hold)

BTB Cable Curls - 60-70-80

Hammer Shoulder Press - 160-180- 

Barbell Guillotine Press - 135-155-185 

Medium Grip Seated Cable Row - 180-220-260, 3 @ 300

Reverse Hyper - 80-100-130 then, 3 @ 150

Standing Calf Raise – 8-7-5 @ 300

Double KB Snatch - 3x8 @ 30 (60)

* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts. 

Cash out:

Dynamic Front Lever x3

Band Reverse Curls - 12 @ Black

Planche Leans x 2

Bear Push Ups - 12

Archer Pull Ups - 1 x 5/5-2/2

Band Pull Apart/Face Pull Combo - 2 x 8 @ Purple

AVG HR - 120 BPM

MAX HR - 153 BPM

​1/10 mile Sprint Repeats…

Finished my sprint repeat workout @ 13 MPH. That is a 4:37 pace!  Brutal. 

Walk at 3.3 MPH and then .10 miles sprint @

8.0

8.5

9.0

9.5

10.0

10.5

11.0

11.5

12.0

12.5

13.0

AVG HR - 146 BPM

MAX HR - 191 BPM