Dec 17 & 19

The swole pic post bro sesh.

Tues 12.17

Stability Bench 4x8 


Rack Pulls 6x5


+

Bicep/Tricep/Pull Bro Sesh
10 Bicep Curls (each side)
5 Strict Pull Ups
10 Bicep
7 Pull
10 Bicep
10 Pull

then...

10 Tricep Extensions (each side)
5 Strict Pull Ups
10 Tricep
7 Pull
10 Tricep
10 Pull

Thurs 12.19

Chained High Box Squats 10x2


Partner Sled Workout

Dec 10 & 12

Tues 12.10

Barbell Walkouts - 90%, 100%, 110%, 115%, 120%
**percentage of 1RM back squat

+

Band Resisted Pause Front Squats
3 reps + 10 sec hold @ bottom
2 reps + 10 sec
1 rep + 10 sec


**work up to heavy set & repeat for 3 sets

Thurs 12.12

Romanian Deadlifts 4x8 

Pause Dips 5, 3, 3, 2, 2, 1 


+


3 Sets - Max Reps Weighted Hip Extensions 

Dec 3 & 5

Tues 12.3

Cambered Back Squats 5x4
Jerk 5x2

+  

2 Sets
Max Reps Shoulder Press w. BB

Thurs 12.5

Bench Press Death Ladder
Teams of 4 
1 Bench Press each
2 Bench Press each
3 ... 4 ... 5 ...

*You are terminated once you cannot complete a set unbroken.



Good Mornings 4x5 




3 Sets Max Band Pull Aparts (Flys)