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WEEK 103: 9/28 - 10/4


Warm-Up: 3 min Rower (50-60%)

WOD #1: For Time

  • 1000m Row
  • 50 Thrusters (45/35)
  • 30 Pull-ups

WOD #2: 3 Rounds For Time

  • 10 Deadlifts (275/185)
  • 50 Double-Unders OR 100 Singles

Core Circuit: 2 Rounds 30sec ON / 15 sec OFF

  1. Weighted Leg Lift (DB between feet)
  2. Mountain Climber (knee to opposite elbow)
  3. Weighted Double DB Straight Arm Sit-up 
  4. DB V-sit  Russin Twist 

10/3: LEGS (Hams/Glutes)

Warm-Up (Glute Activation): 3 rounds 20 of each

  •  Banded Lateral Shuffle  (5 left/5 right....20)
  •  Banded Fire Hydrants (5 left/5 right….20)
  •  Banded Frog Reverse Hypers

1. SS* DB or BB Stiff Legs Deads (toes elevated) / Lying Leg Curl

  •  4 x 8-10
  •  4 x 10-12

2. Vertical Leg Press (or Leg Press feet high )

  •  4 x 15/12/10/8 drop 10

3. SS* Wide Stance Landmine RDL / Landmine Sumo Squat

  •  4 x 10-12 
  •  4 x 10-12

NOTE: Instead of feet shoulder width the other Landmine RDL, I just want you to take them a little bit wider than shoulder. Add a BAND for extra resistance and tension at the top for both exercises.  For the landmine Sumo Squat you can hold the barbell down, or if you prefer to have it more like a goblet squat you can do that as well.

4. SS* Barbell Hip Thrust/ Banded Hyperextension dropset

  •  4 x 10-12
  •  4 x 10-12 with band + 10 with just bodyweight (Hold every rep and squeeze)

NOTE: Make sure to watch this video and do your HIP THRUSTS this way!!!

5. SS* Low (Sprinter) Bulgarian Squat / Kneeling Donkey Kicks

  •  3 x 10-12

NOTE: do BOTH exercises before switching legs. Low Bulgarians are the Same as a regular Bulgarian, but you will hinge over and touch dumbbells to the ground on either side of your foot.  You will feel this more in your glutes and hamstrings instead of quads

10/2: ARMS/ABS

1. SS* Cable Rope Overhead Tricep Extension / Cable Rope Hammer Curls

  •  4 x 12-15
  •  4 x 12-15

NOTE: flick wrist out on (pinky out) on extension and turn your thumbs out on the the rope cable curls.

2. SS* Close Grip Pin Press / DB Wide (W) Curl

  1.  4 x 12/10/8/6
  2.  4 x 12/10/8/6

NOTE: For Pin Press, Set the safeties in rack about 2-3 inches off your chest , so that bar doesn’t come down all the way to chest.  On every rep, dead stop, before pressing up. DB Wide Curl, elbows in at your sides and keep them glued there.  DB will curl out to the side, not in front of you.  Basically make a W with your arms

3. SS* Cable Press down  / Lying Cable Curl (medium grip)

  •  4 x 8-10
  •  4 x 8-10

NOTE: Using straight or EZ-Bar attachment for both exercises.  For the Lying Cable Curl, you are lying on the ground, and keep your elbows glued to the floor the entire time.

4. SS* Lying Single Arm Cross Body DB  Extension / Single Arm Inside Knee Concentration Curl

  •  3 x 10-12
  •  3 x 10-12

NOTE: Cross Body Extension, make sure to have a slight lean in your arm.  If your arm is straight up and down, stack right under the weight, you will lose tension.  So angle it over to keep tension.  When you bento bring weight down, bring it right above your shoulder, then extend up.

6. ABS : 30sec ON / 15 sec OFF x 3 rounds

  1.  Lying Leg Lifts + Hip Lift
  2.  Hollow Body Rocks
  3.  Low Plank Hip Dips
  4.  Hollow Body Double Curl (knees curl in, hands touch ankles)

10/1: DELTS 

1.  Cuban Press

4 x 15/12/10/8

NOTE: I love this movement for the shoulder rotation. Its basiclly an upright row with elbow at 90, then externally rotate bring weight in to shoulder press position, then shoulder press up. Reverse tit back down to start. Start pretty light for the first set and then try to add weight with each set. If you only have a couple dumbbels just stick to the 10-12 range.

Watch the youtube video link below for a great demo:

2. SS* Lying Rope Cable Facepull / Standing Rope Wide Row

4 x 10-12

4 x 10-12

NOTE: CAble Rope Facepulls, you are lying on the ground. Make sure to internall rotate wrists so that thumbs point back.  At peak contraction, your arms should look like you are hitting a front double bicep pose.  Then you will go right into wide row, pulling towards collar bone with elbows wide.

3. SS* DB Lateral Raise  DROP SET / Resistance Band Pulsing Lateral Raise

4 x 8-10 DROP 10

4 x fail

4. SS* Single Arm Shoulder Press / Single Arm DB Bentarm Front Raise.

  4 x 6-8

  4 x 10-12

NOTE: The single arm shoulder press can be DB or you can use a machine, also seated or standing whichever you prefer. The Bent-arm front raise, you just bend your elbow a bit instead of keeping it out straight.

5. SS* Wide Grip Cable Upright Row / Standing Cable Shoulder press

  4 x 8-10

  4 x 8-10

NOTE: Im using a lat pulldown bar for both exercises. 

9/30: LEGS (Quads)

1. Squats

  •  1 x 5 rep max
  •  3 x 5 at 90% of the 5 rep max

NOTE: Work your way up to a 5 rep max.  The heaviest weight you can do for 5 solid reps.  The you will take 90% of the weight and do 3 more working sets at 90% of your 5 rep max.  Biggest thing here is to not cheat yourself.  This may take several sets working up you 5 rep max

2. SS* Tempo Leg Press (feet low/close) /  Leg Extensions

  •  4 x 12/10/8/8 drop 10
  •  4 x 12-15

NOTE: Last set of leg press is just a drop set. Strip about half the plates of and get 10-12 more

3. Goblet Pistol Squat

  •  3 x 8-10 per leg

NOTE: Use a wedge or plates underneathe your heel for if you lack a little flexibility in your ankle.  Obviously you can also start with no weight if pistol squats are new to you and hold on to some for balance.  Or if you want to add so stability, try doing pistol squat on the flat side of the bosu ball.  You know your athletic and strength, so pick a variation accordingly for 8-10 reps per legs

4. SS* Close Stance DB or barbell Front Squat (heels elevated) /  Plyo Wide to Narrow Jump Squats

  •  4 x 10-12
  •  4 x 30 sec.

NOTE: For the DB Front Squat I like to have the dumbbell’s vertical and resting on my shoulders. Plyo Wide to Narrow squats, keep these quick, you arent jumping high just wide/sumo then jump so your feet are close together.

5. SS* DB Lateral Lunge + Knee to Chest / Jumping Bulgarian Squat (bodyweight)

  •  3 x 10-12
  •  3 x 10-12

9/29: BACK

5 Sec Negative Wide Grip Pull-ups

  •  3 x 8

NOTE: If you need to JUMP up to the pull-up it is totally fine.  Put a bench underneathe the pull-up bar, jump up so that your chin is above the bar, then slowly lower down till your arms are extend for a 5 second count.

2. SS* Lat Pulldown Front / Behind the Neck Wide Grip Pulldown (2 sec eccentric)

  •  4 x 8-10
  •  4 x 8-10

NOTE: I turn around for the Behind the Neck so that the pulldown bar comes straight down instead of pulling back behind your head at an angle.  Lighten then weight and concentrate on slowing the eccentric down on the behind the head.

3. SS* Seated Cable Row (wide grip, pull high, elbows wide) / Seated Cable Row (close, underhand, elbows tuck)

  •  4 x 12/10/8/8
  •  4 x 12/10/8/8

4. SS* Machine Seated Low Row / Seated Bent Over Wide Row

  • 4 x 12/10/8/8
  • 4 x 10-12

NOTE: If your Gym has a seated Low Row, like Hammer Strength or even a cable version, use that.   If not you can just do a Reverse Incline Low Row.  Lie with chest on incline bench and Row back towards your hips.  Then turn around sit on the bench, bend over and perform a wide row, pulling high towards shoulders but keeping elbows very wide.

5. GS* Straight Arm Rope Pulldown / Standing Rope Underhand Row / Seated on Ground Rope Wide Row / Seated on Ground Rope Pulldown

  •  4 x 8-10 EACH EXERCISE

NOTE: Use Rope for all the exercises. You will go from a Straight Arm Pulldown, to Standing Underhand Row (pull under your chest, palms face up), then sit on the ground leaning slightly back perfomr Rope Wide Row (pull twoards face with elbows wide), then finally Rope Pulldown (pull rope down towards chest, elbows tucked.

I use the same weight for the straight arm pulldowns and Standing Underhand Row.  When I switched to the seated Wide Row and Pulldown, I add weight and use the same weight for both of those exercises.

9/28: CHEST (and delts)

1. TS* Flat Bench (DB or BB or Machine) / Standing Flat Cable Fly / Push-up

  •  4 x 10/8/6/6
  •  4 x 10-12
  •  4 x 10 (or fail)

NOTE:  If it is not possible to set this together its okay….  Just do the press by itself.  I just got a huge pump by setting everything together.

2. TS* Standing Cable Incline Fly (low to high) / Standing Shoulder Press (DB or Cable) / Standing Dual Cable Front Raise

  •  4 x 10-12
  •  4 x 8-10
  •  4 x 8-10

NOTE: Now you can do all three of these exercises at the cable cross machine.  You are going from a low to high fly, pinkys will touch at the top.  You can then either do a Standing DB Shoulder Press, or if you want to stay at the Cable, just switch to a Cable Shoulder Press.  Then lastly, you will retrun to both cables and do standing cable front raise.  You can do this palm facing down or more of a neutral grip, its up to you

3. SS* Incline Bench Press (DB, BB or Machine) / Cable Facepulls

  •  4 x 6-8
  •  4 x 10-12

NOTE: Again up to you what you want to do for the Incline Press, just setting that with Cable facepulls to move some of that blood to the rear delts. Make sure to turn thumbs back on the face pulls.

4. TS* DB Lateral Raise DROPSET / DB Standing Upright Row / Resistance Band Lateral Raise

  •  4 x 10 drop 10
  •  4 x 8-10
  •  4 x fail

NOTE: Lateral Raise with a dropset.  So go heavy laterals for 10 reps, then drop by 40% and rep out 10 more, then go right into DB Upright Rows (im using what I finish with for laterals, but you may need to go up), then right into resistance band lateral raise pulses.  Keep moving the band until you cant move it anymore.