Saturday, July 20, 2019

A1. Duffalo bar bench press.

5030 tempo

x5x8

A2. Ring pulls ups.

x6-8x 8

B1. Seated DB alternating press..

10/sidex4

B2. Preacher bar curls.

10-12x4

B3. dB tricep roll backs.

x10-12x4

C1. low banded flies.

x20x2

C2. supine dB curls.

12-15x2

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Kevin Glass279
Friday, July 19, 2019

A1. DB Bulgarian split squat.

x6/side x 6

2121 tempo per leg per rep

A2. Sumo Dead lift.

from 6" risers

x3 singles x 6 sets @ RPE of 8

B1. Back Squat.

3131 tempo

x3 reps x 3 sets @ 65-70%

B2. Single arm T-bar row.

x8-10side x 3

C1. Barbell wrist curls.

x20x3

C2. Trap raises.

x20x3

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Kevin Glass278
Wednesday, July 17, 2019

A. Barbell Sumo RDL.

x10x 5

3030 tempo

add weight from last week

B1. Nordic curls.

x5-6x4

B2. Trap raise.

x30x4

C1. Single arm farmers walk.

x100'/side x 3 sets

C2. Prone Hamstring Curls.

x15x3

D. laying hand over hand sled drag.

x40' x 3

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Kevin Glass276
Tuesday, July 16, 2019

A1. DB Incline Bench Press.

3020 tempo x 5-6 reps x 8 sets @ RPE of 8-9

A2. Wide grip lat pull downs.

x10x 8

add 5-10%

B1. Tall kneeling low band flies.

x15-20x3

B2. Side delt raise

x10x3

C1. Barbell Jammer.

x10x3

C2. Ball Push Ups

xamrap x 3

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Kevin Glass275
Monday, July 15, 2019

A. Back Squat

5-6 reps @ 75-85% feel x 5 sets

*more reps this week

B. Cambered bar good morning

x8-10 reps x 5 sets

add 10 pounds from last week

C. DB step ups.

x10/side x 3

D. Heavy Sled push

x80feet x 3 sets

rest as needed

E. Assault Bike

:20 wall sit

:10 AB sprint

rest :90

x4 rounds

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Kevin Glass274
Saturday, July 13, 2019

Duffalo bar bench press.

5030 tempo

x5x6

Ring pulls ups.

x6-8x 6

Seated DB alteranting press

10/sidex4

Preacher bar curls

10-12x4

dB tricep roll backs

x10-12x4

low baned flies

x20x2

supine dB curls

12-15x2

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Kevin Glass272
Friday, July 12, 2019

DB bulgarai split squat

x6/side x 5

2121 tempo per leg per rep

Sumo Dead liftfrom 6" risers

x3 singles x 5 sets @ RPE of 8

Barbell back rack step ups

x8/side x 4

add 5-10%

2-3 sec. lower each rep

Weighted Chinup

x10-12x4

Barbell wrist curls

x20x3

Trap raises

x20x3

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Kevin Glass271
Tuesday, July 9, 2019

DB Incline Bench Press

3020 tempo x 5-6 reps x 6 sets @ RPE of 8-9

Wide grip lat pull downs

x10x 6

add 5-10%

Tall kneling low band flies

x12-15x5

Side dlet riase

x10x5

Barbell Jammer

x10x3

Ball Push Ups

xamrap x 3

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Kevin Glass268
Monday, July 8, 2019

Back Squat

5-6 reps @ 75-80% feel x 4 sets

DB step ups

x8/side x 3

Cambered bar good monring

x8-10 reps x 4 sets

same weight as last week

Heavy Sled push

x80feet x 3 sets

rest as needed

Assault Bike

:10 sprint @ 95%

rest :60

x5 sets

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Kevin Glass267
Saturday, July 6, 2019

A1. Duffalo bar bench press

5030 tempo x5x5

A2. Ring pulls ups x6-8x 5

B1. Seated DB alternating press 10/sidex4

B2. Preacher bar curls x10-12x4

B3. dB tricep roll backs x10-12x4

C1. low banded flies x20x2

C2. supine dB curls x12-15x2

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Kevin Glass265
Friday, July 5, 2019

A1. DB Bulgarian split squat x5/side x 5

A2. Sumo Dead lift

from 6" risers

x3 singles x 5 sets @ RPE of 7

B1. Barbell back rack step ups x8/side x 4

B2. Weighted Chinup x10-12x4

C. leg finisher

40' heavy sled push

40' heavy sled drag

10 calorie sprint on AB

rest 2:00

3 rounds

D1. Barbell wrist curls x20x2

D2. Trap raises x20x2

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Kevin Glass264
Wednesday, July 3, 2019

A. Barbell Sumo RDL x10x 4

3030 tempo

B1. Nordic curls x5-6x3

B2. Trap raise x20x3

C1. Single arm farmers walk x100'/side x 3 sets

C2. Prone Hamstring Curls x10x3

D. laying hand over hand sled drag x40' x 3

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Kevin Glass262
Tuesday, July 2, 2019

A1. DB Incline Bench Press.

3020 tempo x 5-6 reps x 6 sets @ RPE of 7-8

A2. Wide grip lat pull downs x10x 6

B1. Tall kneeling low band flies x10-12x4

B2. Side delt raise x10x4

C1. Barbell Jammer x10x3

C2. Ball Push Ups x amrap x 3

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Kevin Glass261
Monday, July 1, 2019

A. Back Squat.

5-6 reps @ 73% feel x 3 sets

B. Cambered bar good morning.

x8-10 reps x 3 sets

add weight from last week

C. DB lunge drop set.

40' DB walking lunge

80' unweighted DB walking lunge

rest :60

80' DB walking lunge

80' unweighed DB walking lunge

rest:60

120' DB walking lunge

80' unweighted walking lunge

D. Core.

side plank x :20/side x 3

plank x :60/side x 3

abwheel roll outs x 30

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Kevin Glass260