Tuesday, April 23, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. Strict Press.

x 8 reps 2020 x 4

add 5-10 pounds

B1. Side delt raise.

2020 x 10 x 5

B2. Barbell curls

2020 x 10 x 5

C1. Front delt raise x12-15x4

C2. Tricep ext x12-15x 4

D1. Trap raises x100 reps

D2. Barbell wrist curls x100 reps

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Kevin Glass191
Monday, April 22, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. High Bar Back Squat.

x 8 reps x 5 sets @ 20x1 tempo @ 68-70%

B1. Sumo KB box RDl.

x10-12x5 @ 100/70# KB

B2. Prone banded hamstring curls. x10-12x5

C. DB walking lunge steps x20 x3

5 pounds more

D. Belt Squat.

x:30on / :30 off x 3 sets

E. GHD sit ups x70 reps

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Kevin Glass190
Saturday, April 20, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. Wide grip bench press.

x 6-8 reps @ 3020 tempo @ 70% feel x 5

B1. Incline alternating DB bench press.

8/side x 4

B2. Standing high cable row x10-12x4

C1. DB alternating curls.

*incline

x12-15/side x 4

C2. Tricep kick backs

x10/side x 4

D. Burn out.

100 reps of - ring rows

100 reps of ball push ups

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Kevin Glass188
Friday, April 19, 2019

A. High Bar Back Squat.

5 reps OTM x 8 minutes . @ 50-55%

B. Trap bar Dead lift.

banded

x6 reps @ 80% feel

then

drop 15% and do 6-8x2 - slow and controlled, no bouncing

C1. Front delt raise. x10x3

C2. Lateral dB box step overs x8/side x 3

D. Leg day Intervals.

:20 on / :10 off for 4 rounds per

1 - jump squats

2 - bike erg @ 90 RPM's

3 - banded Russian kb swing

4 - Row

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Kevin Glass187
Wednesday, April 17, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A1. Lat Pull Down x12-15x5

A2. Banded single arm flies

x10/side x 5

**standing upright off rig.

**this is a chest/pec fly

B1. T-bar row

3020 tempo

x8-10 reps x 4 sets

B2. Sandbag Zercher Carry

x:40 x 4 sets

C. Prone alternating rows x10x4

D. GH Raise x10x4

E. Abs

10 toe touches

10 hollow rocks

10 russain twist

10 sec. hollow hold

rest :60

x5

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Kevin Glass185
Tuesday, April 16, 2019

Arm Day

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. Strict Press x 8 reps 2020 x 4

B1. Side delt raise. 2020 x 10 x 4

B2. Barbell curls. 2020 x 10 x 4

C1. Front delt riase x12-15x4

C2. Tricep ext x12-15x 4

D1. trap raises x100 reps

D2. Barbell wrist curls x100 reps

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Kevin Glass184
Monday, April 15, 2019

Leg Day

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. High Bar Back Squat. x 8 reps x 4 sets @ 20x1 tempo @ 68-70%

B1. Sumo KB box RDl x10-12x4

@ 100/70# KB

B2. Prone banded hamstring curls x10-12x4

C. DB walking lunge steps x20 x3

D. Belt Squat x:30on / :30 off x 3 sets

E. GHD sit ups x50 reps

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Kevin Glass183
Saturday, April 13, 2019

Chest/arms/abs

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. Wide grip bench press x 6-8 reps @ 3020 tempo @ 70% feel x 4

B1. Incline alternating DB bench press x8/side x 3

B2. Standing high cable row x10-12x3

C1. DB alternating curls

*incline x10/side x 3

C2. Tricep kick backs x10/side x 3

D. Burn out

tabata hammer curls

tabata ball push ups

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Kevin Glass181
Friday, April 12, 2019

A. High Bar Back Squat

5 reps OTM x 6 minutes . @ 50-55%

B. Trap bar Dead lift.

banded

x4-6 reps @ 80% feel

then

drop 10% and do 4x2

C1. Front delt raise x10x3

C2. Lateral dB box step overs x8/side x 3

D. Intervals

:30 on / :30 off

wall ball

Russian kb swing

AB calories

7 rounds

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Kevin Glass180
Wednesday, April 10, 2019

Back, Calves, Abs

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A1. Lat Pull Down x12-15x4

A2. Banded single arm flies x10/side x 4

**standing upright off rig

B1. T-bar row @3020 tempo x6 reps x 4 sets

B2. Sandbag Zercher Carry x:40 x 4 sets

C. Prone alternating rows x10x3

D. GH Raise x10x3

E. Abs

10 toe touches

10 hollow rocks

10 Russian twist

10 sec. hollow hold

rest :60

x5

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Kevin Glass178
Tuesday, April 9, 2019

ARMS

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. Strict Press x 8 reps 2020 x 3

B1. Side delt raise @2020 x 10 x 3

B2. Barbell curls @2020 x 10 x 3

C1. Front delt raise x12-15x3

C2. Tricep ext x12-15x 3

D1. trap raises x100 reps

D2. Barbell wrist curls x100 reps

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Kevin Glass177
Monday, April 8, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. High Bar Back Squat x 8 reps x 4 sets @ 20x1 tempo @ 60-65%

B1. Sumo KB box RDl x10-12x4

B2. Prone banded hamstring curls x10-12x4

C. DB walking lunge steps x20 x2

D. Belt Squat x:30on / :30 off x 3 sets

E. GHD sit ups x50 reps

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Kevin Glass176
Saturday, April 6, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A1. Wide grip bench press x12-15x4

A2. Seated Calf Raise x12-15 x4

B1. Tricep ext x10x3

B2. Cable curl x20x3

C1. DB flies x12-15x3

C2. BB wrist curls x12-15x3

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Kevin Glass174
Friday, April 5, 2019

couch stretch x :30

pigeon pose x :30

Half kneeling ankle flexion x :30

Squat to stands x 20

goblet squats x 10

A1. EZ bar step ups x10/side x3

A2. Single leg physio ball hip thrust x10/side x 3

B. Tabata

wall ball, 20#

rest 2:00

heavy Russian kb swing

rest 2:00

aB sprint

rest 2:00

ball slam

C1. T-bar row x15x2

C2. Rear delt raise x12-15x3

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Kevin Glass173