Pull

Pull Downs
2 sorts of 20 reps

DB Rows
10/100, 31/150(PR)

DB Shrugs
10/120

EZ Curls
20/80, 10/70


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Bench

Bench
5/185,4/215,3/250,2/275,1/295,315,330
8/275

Inclines
9/135,5/185,9/225(PR)

Fly
1 set of 20 reps


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Conditioning

30 min incline walk w/#40 vest


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Conditioning

Incline Sprints x 5 (:15/:45)

Squats and Deads

Squats
5/270,4/315,3/365,2/405,1/435,475,485

Pause Squats
5/375

Deads
5/290,4/345,3/405,2/460,1/475,510,535,3/495

5/3/1 Ab Circuit x1


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Conditioning

40 min incline walking #40 vest


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Conditioning

40 min incline walk w/40# vest

BWT 251


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Pull

Pull Down
2 sets of 10 reps

DB Rows
10/100,20/150(tie PR)

DB Shrugs
10/120

Curls
2 sets of 20 reps

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Bench

Bench
5/185,4/215,3/250,2/275,1/280,315,335,7/280

Inclines
10/185, 8/225(PR)

Fly
1 set of 20 reps

Abs wheel
1 set of 15


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Conditioning

40 min incline walking w/40# vest.

BWT 253

Squats and Deads

Squat
5/270,4/315,3/365,2/405,1/420,445,475,500

Pause Squats
5/350

Deads
5/230,4/290,3/345,2/405,1/460,490,520,3/460


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Conditioning

30 min incline walk w/40# vest

BWT 254

Conditioning

30 min incline walking w/40# vest

BWT 252


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Hill Sprints

Selkow Mile x 1
Hill Sprints 5x70 yards




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Pull

Pull Downs
20/135,20/155,

DB Rows
10/100,10/150,10/150

DB Shrugs
20/100,20/120


EZ Curls
20/70,20/80

Congrats to Kevin on tying my bench for the week! Great confidence builder for him to know he's keeping up :).

Bench

Bench
5/170,4/225,3/235,2/255,1/285,1/300,1/320,1/355(for Barker)

Incline Press
10/135,10/155,10/185,10/205

Fly
20 reps

Pressdowns
2 sets of 20 reps

The rest of Monday

Leg Curls
2 sets of 20 reps

Ab Circuit x 1

Conditioning

BWT 252.8

30 min incline walk w/40# vest


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Squats and Deads

Squat
5/250,4/290,3/340,2/375,1/450,450,465

Pause Squats
3/375

Deads
5/270,4/325,3/375,2/430,1/475,485, 2/500, 3/405

Conditioning

40 min incline walk w/40# vest


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Conditioning

Prowler x 14 trips


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Pull

Shoulder Circuit x 2

Chins x 9,9,9,6

Pull Downs 17/165

DB Rows 10/100, 15/150, 10/150

Trap Bar Shrugs 20,20/260

Barbell Curls 20/60, 20/70




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Bench

Bench
5/170,4/200,3/235,2/255,1/275,
290,315, 14/255(PR)
Incline Press
10/135,10/185,5/225,10/205
Fly
20/30
Push Downs
20,20/140
5/3/1 Ab Circuit x 1
Leg Curls (make up from Monday)
20/110, 20/125

Squat-Deads

Squat
5x250,4x290,3x340,2x375,1x405,440,455

Pause Squat
3x350,350,350

Deads
5x270,4x325,3x375,2x430,1x455,475,485 3x375,375

Conditioning

35 minutes incline walking w/40# vest.

Conditioning

Prowler x 11 trips

Conditioning

30 min incline walking w/#40 vest


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