Monthly Archives: July 2016

Saturday 7.30.16

A1)Back Squat 3×2-3 @ 31X1, rest 90s A2) Single Arm Dumbell Torso Row 3×6-8, rest 30s between arms, rest 90s before back squat. B) Rack Pulls Above Knee 3×2-3 @ 31X1, rest 3-5 minutes between attempts – make these explosive … Continue reading

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Wednesday 7.27.16

A1)  Clean Grip Muscle High Pull 3 x 9-12 @ 31X2, rest 60s  A2) Dumbell Pull Over 3 x 9-12 @ 3201, rest 60s B1) Close Grip Bench Press 3 x 4-8 @ 31X1, rest 30s B2) Front Rack Step … Continue reading

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Monday 7.25.16

A1) Dumbbell Strict Press 3×9-12 @ 30X2, rest 90s A2) Front Rack Reverse Lunges 3×12-16, controlled, rest 90s B1) Pendlay Row 3×4-8 @ 20X2, rest 60s B2) Side Plank 3×45-75s, rest 30 between sides, rest 60 before next Pendlay row … Continue reading

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Saturday 7.23.16

A1)Back Squat 3×2-3 @ 31X1, rest 90s A2) Single Arm Dumbell Torso Row 3×6-8, rest 30s between arms, rest 90s before back squat. B) Rack Pulls Above Knee 3×2-3 @ 31X1, rest 3-5 minutes between attempts – make these explosive … Continue reading

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Wednesday 7.20.16

A1)  Clean Grip Muscle High Pull 3 x 9-12 @ 31X2, rest 60s  A2) Dumbell Pull Over 3 x 9-12 @ 3201, rest 60s B1) Close Grip Bench Press 3 x 4-8 @ 31X1, rest 30s B2) Front Rack Step … Continue reading

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Monday 7.18.16

A1) Dumbbell Strict Press 3×9-12 @ 30X2, rest 90s A2) Front Rack Reverse Lunges 3×12-16, controlled, rest 90s B1) Pendlay Row 3×4-8 @ 20X2, rest 60s B2) Side Plank 3×45-75s, rest 30 between sides, rest 60 before next Pendlay row … Continue reading

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Wednesday 7.13.16

A1)  Clean Grip Muscle High Pull 3 x 9-12 @ 31X2, rest 60s  A2) Dumbell Pull Over 3 x 9-12 @ 3201, rest 60s B1) Close Grip Bench Press 3 x 4-8 @ 31X1, rest 30s B2) Front Rack Step … Continue reading

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