“I bottle fed a shark”

athlete

wide grip pullups 5 sets of max @ 90 seconds rest

regular pullups 5 sets of max @ 90 seconds rest

curls for the girls pullups 5 sets of max @ 90 seconds rest

bent over alternating single arm dumbbell rows 5 sets of 8 each arm

back extensions 5 sets of 8

all out 1 mile run

beginner

lat pulldowns  4 sets of 6

bent over alternating single arm dumbbell rows 4 sets of 8

10 minutes of bike, swim, run, or row.

Friends don’t let friends skip leg day

legday

athlete

front squat 12 sets of 2 @ 85-90% of 1 rep max

back squat 12 sets of 2 @ 85-90% of 1 rep max

circuit x 4 rounds

bulgarian split squat with weight or without its your choice x 10 each leg (thats where you have your rear leg up on a chair or bench and you’re doing a lunge with your front leg)

turkish getups x 3 each side

alternating single arm kettlebell or dumbbell snatch x 10 each arm

beginner

do the same circuit

 

 

 

1 Rep max

athlete

Take your time, warm up and have some fun. Today is all about building strength and getting your muscles to trigger more efficiently at heavy loads.

find your bench press 1 rep max, then do 8 sets of 2 @ 85%

find your push press 1 rep max, then do 8 sets of 2 @ 85%

beginner

find your 1 rep max for bench and push press. if you have time and you’re feeling good do a few sets at 80%

lets go heavy, and then make your legs explode.

athlete

snatch 5,5,3,3,1,1 75% 80% 85%

back squat 5,5,3,3,1,1

for time: back squat x 100 @ 135#

beginner

circuit x 3 rounds

box step ups x 10 each leg or 10 box jumps
reverse lunge x 10 each leg
pushup x 10
get up sit up x 10

practice your butterfly pullups

athlete

every minute on the minute: (EMOM)

0-10 minutes 5 pull ups.
10-20 minutes 10 pull ups.
20-30 minutes 15 pull ups.
30-40 minutes 20 pull ups.
so on and so forth until you fail to reach your rep range of pull ups before the minute expires.

bent over row 5 sets of 15

barbell curls 4 sets of 10

dead lift 5 x 5

beginner

assisted pull ups 3 sets of max reps

lat pulldowns 3 sets of 10

jump rope for 5 minutes