Monday, September 10
Warm-Up
mobility / activation / etc
Rotating Side Planks
x6+6 x2
Kettlebell Swings
16/20 x15
TRX Rows
x20 x2
Iso RFE Squats (2 x5" iso holds)
BW/20 x3+3
Iso Push-Ups (2 x5" iso holds)
x5 x2
Split-Position Medball Windmills
5/8 x6+6
Iso Single-Leg Calf Raises (3 x3" iso holds)
x5+5 x2
Hang Power Cleans
40/60/80/80 x6
Handstand Attempts
x4
Seated Box Jumps
x6 x3
Muscle-Ups
x2 x3
Heavy Bag
1:40 x5
Bench Press
60/80/80/85 x8
Chin-Ups
x10 x5
Paused Squats (3" eccentric + 3" bottom pause)
40/60/80/95 x6
Ring Dips
x8 x5
Wide Pull-Ups
x8 x5
Single-Leg RDLs
15/20 x6+6
Alternating Incline Press
20/25 x12+12
Lateral Lunges
20/40/40 x6+6
DB Curl & Press
15/17.5 x12+12
Jefferson Curls
20/40/60/70 x6
Incline DB Flies
15/17.5 x20
Face Pulls
MB x20 x2
Lateral DB Raises
7.5/10 x20
Preacher Curls
x15 x2
GHD Sit-Ups
x14 x2
Fitball Leg Curls
x20 x2