warm-up
sled 45x6
GHR situps - 1x20
Reverse Hyper - 1x15
stretching
mobility
Box SQ - bar x 5
145x3
245x3 <--- add Frantz briefs
295x2x2
335x2x2
385x2x2
Free SQ
455x1
455x1 <--- Switch to Predator briefs
535x1
655x1 <--- Add Leviathan
705x1 <--- straps up, light wrap
755x1 <--- wrap
Arched Back GM - 225x5, 315x3, 405x3, 495x3
GHR - 3x10
Reverse Hyper - 3x10
warm-up
band traction
various band pulls
DE BP - all sets + 80lbs chain
185x3x5
225x1x2
275x1x2
315x1x2
MM 4 Board - 405x3, 455x miss, 435x3x2 PR, 455x2.9999
Barbell Shrugs - 425x5, 515x5, 605x5x2
CSR - 3 pl x12, 4 pl x10, 5 pl x8x2
warm-up sled 90x6
mobility
Giant Set
GHR - 3x12
Spud Strap Abs - 6x8
Reverse Hyper - 3x10
warm-up
sled - 90x4
stretching
mobility
Reverse Hyper - 1x15
14" Cambered Bar GM - bar x5, 135x5, 225x3, 275x3, 315x3, 365x3, 405x3 add belt, 445x3 (465) PR
Sumo Deadlift - 135x1, 225x2, 315x1, 405x1, 495x1, 605x1 Opener
CG Floor Press w/Apollon's Axle - 135x5x2, 185x3, 225x3, 275x3 add 2 board, 315x3, 345x1, 375x1 PR, 395x1 PR, 405x1 PR (393)
JM Press - 135x10, 185x10, 225x10, 275x6 ass
Good call by Greg to flex the triceps right before touching on bench exercises. I hit a 40 freakin' lb PR!
warm-up
GHR - 1x12
GHR situps -1x20
sled - 45x6 trips
Reverse Hyper - 1x12
stretching
hip mobility
SQ - bar x10
145x5
255x5
345x3 <--- add belt
455x2 <--- add Metal Pro briefs
545x1
655x1 <--- add Leviathan straps down
705x1 <--- add loose straps, loose wrap
775x1* <--- add comp wrap
Probably the longest squat of my life. I'm hitting the wall halfway up.
High box (17.5") - 805xmiss, 745x1, 705x2
Reverse Hyper - 3x12
warm-up
dumbell rotators
various band movements
sled - 45x4
CG BP - barx20, 95x5, 135x5, 185x3, 225x3, 275x3, 315x3, 365x1
BP - 455 <--- add Rage X, add 3 board
495x1 <--- 2 board
515x1 <--- 1 board
540x1 no board
Triceps Pushdown - 4x12
CSR - 3x10
Overhead band extensions
Green Band x25x2
warm-up
sled - 90x6 trips
GHR - 1x10
GHR Situps - 1x20
stretching
hip mobility
DE Box SQ - 325x2x4 + blue bands, 302x2x4 + blue bands + 2 suspended chains/side
DE Deadlift Sumo - 405x5x1
GHR - 4 x 10
Reverse Hyper - 3x10
warm-up
dumbell rotators
various band movements
Clays Lats - 2x12
4 Board Press w/doubled light bands
45x5
135x5
185x5
135x3 <-- add light bands
185x3
225x3
275x2 <-- add 4 boards
285x1
295x1
305 x 1
325 x 1
345 x 1 tied PR
275x3
JM Presses w/fat bar
123x10
173x10
213x2x10
Fat Bar Pulldows (3 different grips)
138x3x10
Standing DB Press - 40x3x10
SEP 30 - XTRA
Elliptical Rider - 15 min
Hammer Strenph Seated Row - 3x10
Pulldown Abs - 3x10
Donkey Calf Raise - 4x15
warm-up
GHR - 1x12
GHR situps -1x20
sled 90x6 trips
Reverse Hyper - 1x12
stretching
hip mobility
Suspended SS Bar GM - barx5, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3 <--- add belt, 405x1, 435x1 PR, 445x1 PR (465)
Sumo Deadlift - 225x3, 315x2, 405x1, add 1 chain, add 2 chain, add 3 chain, add 4 chain
Reverse Hyper - 3x10
GHR Situps - Green Band 3x10
DE BP - Reverse Blue Band + 80 lbs chain - fun stuff
235x3x3
285x5x3
MM 5 Board Press
365x5
405x5
425x5
445x5
CSR
3 plates x10
4 plates x8
5 plates x5
Bradford Press
55x10
75x10
85x10
Band Overhead Tricep Ext. w/green band - 1x60
