Monday/ Tuesday Jan 16,17

Monday:
KB Swings/Extra Wide Sumo DL with KB
1. Zercher Squat with 120 lbs chains: worked up to 3 rep max
2. Reverse Hyper: 3x12
3. Seated Hip Abduction: 3x20
4. DB Rows: 3x15
5. BB Shrugs: 3x15
6. Rack Situps: 3x20

Tuesday:
1. Rack Lockouts with Football Bar: 120 lbs of chains: worked up to 3 rep max
2. Football Bar Triple Grip Lockout: 2x15
3. DB shoulder Press: 3x12
4. Incline flies: 3x12
5. Tricep Pushdown: 3x12
6. Tricep Banded Pushdown: 3x12
7. Lateral Raise: 3x12

Monday Jan 9, 2011

Warmup: Kb Swings, Retro Sled Drag
1. Zercher Squat: Worked up to 5 rep max then added 3 Sets of large chains then re-worked up to a 5-rep max.
2. Reverse Hyper: 3x12
3. Dumbell Row: 3x15
4. Retro-Sled Drag: 2x50 yards

Friday: January 1, 2012

1. Bench Press: Worked up to a heavy 5 then a heavy single
2. Steep Incline DB Press: 3x10
3. Close Grip Football Bar Lockout: 3x10
4. Upright Row: 3x10
5. Leaning Lat Raise: 3x10