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  1. Replies
    175
    Views
    16,079

    Monday Accessory Warmup: Cuff complex,...

    Monday Accessory

    Warmup: Cuff complex, mobility work, KB swing/snatch/press, pulldowns

    BB Overhead Press
    barx10
    95x5
    135x6
    146x6
    155x6
  2. Replies
    175
    Views
    16,079

    Saturday Bench Warmup: Cuff complex, flat db...

    Saturday Bench

    Warmup: Cuff complex, flat db press 3x20, CSR 3x20, band flyes 2x30, band pullaparts x20

    BB Bench
    barx20
    135x10
    185x5
    225x5
    275x3
  3. Replies
    175
    Views
    16,079

    Thursday Squat Warmup: GHR 2x12, 45 degree...

    Thursday Squat

    Warmup: GHR 2x12, 45 degree hypers 2x15, rev hyper 2x12, landmines 2x12, mobility work

    BB Free Squat
    Bar 3x10
    145x10
    235x3
    325x2
    415x2
  4. Replies
    175
    Views
    16,079

    Tuesday Accessory Warmup: Cuff complex,...

    Tuesday Accessory

    Warmup: Cuff complex, pulldowns 2x12, KB swing/snatch/complex, mobility work.

    BB Overhead Press
    bar 2x10
    95x5
    135x3
    170x2
    185x2
  5. Replies
    175
    Views
    16,079

    Sunday Bench Warmup: Cuff complex, CSR 3x20,...

    Sunday Bench

    Warmup: Cuff complex, CSR 3x20, flat db press 3x20, band flyes x20

    BB Bench
    bar x20
    135x10
    185x5
    225x5
    275x1
  6. Replies
    175
    Views
    16,079

    Thursday Squat Warmup: GHR 2x12, rev hyper...

    Thursday Squat

    Warmup: GHR 2x12, rev hyper 2x12, 45 degree hypers 2x12, mobility work, stretching

    BB Squat
    bar 3x10
    145x10
    235x5
    325x3
    375x1
  7. Replies
    175
    Views
    16,079

    Wed Accessory Warmup: Cuff complex, bowling...

    Wed Accessory

    Warmup: Cuff complex, bowling pin swings, pulldowns 2x12, KB snatch/swing/press complex 2x15

    BB Overhead Press
    barx10
    95x5
    135x3
    170x5
    185x3
  8. Replies
    175
    Views
    16,079

    Friday Bench Warmup: Cuff complex, bowling pin...

    Friday Bench

    Warmup: Cuff complex, bowling pin swings, flat db press 3x20, band rows 3x20, band flyes 3x20

    BB Bench
    barx20
    135x10
    185x5
    225x5
    255x3
  9. Replies
    175
    Views
    16,079

    Thursday Squat Warmup: GHR 2x12, 45 degree...

    Thursday Squat

    Warmup: GHR 2x12, 45 degree hyper 2x15, rev hyper 2x12, band hip abduction, mobility work and stretching

    SSB Free Squat
    barx10
    135x10
    225x5
    315x5
    365x3
  10. Replies
    175
    Views
    16,079

    Tuesday Upper Warmup: Mobility work, cuff...

    Tuesday Upper

    Warmup: Mobility work, cuff complex, bowling pin swings, KB swing/snatch/press complex, pulldowns

    BB Overhead Press
    Bar 2x10
    125x6
    145x6
    165 2x4
  11. Replies
    175
    Views
    16,079

    Saturday Bench Warmup: Cuff complex, bowling...

    Saturday Bench

    Warmup: Cuff complex, bowling pin swings, CSR 3x20, flat DB press 3x20, band flyes 2x20

    BB Bench
    barx20
    135x10
    185x5
    225x5
    255x5
  12. Replies
    175
    Views
    16,079

    Thursday Squat Warmup: GHR 2x12, 45 degree...

    Thursday Squat

    Warmup: GHR 2x12, 45 degree hyper 2x15, Reverse hyper 2x12, Landmines 2x20, band hip abduction x40, mobility work and stretching

    SSB Free Squat
    bar 3x10
    135x10
    225x5
    275x6...
  13. Replies
    175
    Views
    16,079

    Wed Upper Warmup: Cuff complex, bowling pin...

    Wed Upper

    Warmup: Cuff complex, bowling pin swings, pulldowns 3x12, KB swing/snatch/press complex 3x15

    BB Overhead Press (cleaned from floor)
    barx10
    95x6
    135x6
    145x4
    155x4
  14. Replies
    175
    Views
    16,079

    Ormond Beach Highland Games 4/18 I had a rough...

    Ormond Beach Highland Games 4/18

    I had a rough day at Ormond Beach, I just didn't quite have it that day. My balance and coordination were off big time. I took a gamble competing after doing a 40...
  15. Replies
    175
    Views
    16,079

    Friday Upper Warmup: Hammer winds, cuff...

    Friday Upper

    Warmup: Hammer winds, cuff complex, flat DB press 3x20, CSR 3x20

    BB Bench w/feet up
    barx20
    135x10
    185x6
    225x6
    235x6
  16. Replies
    175
    Views
    16,079

    Thursday Lower Warmup: 45 degree hypers 2x15,...

    Thursday Lower

    Warmup: 45 degree hypers 2x15, GHR 2x12, caber picks, walks, runs. Landmines 2x20, mobility work.

    SSB Free Squat (counting bar as 45lbs)
    bar 3x10
    135x10
    185x5
    225x3
    275x6
  17. Replies
    175
    Views
    16,079

    Monday Upper Warmup: Hammer winds, line drills...

    Monday Upper

    Warmup: Hammer winds, line drills w/28lb weight, pulldowns 3x12, double KB snatch, swing, press complex

    BB Overhead Press (cleaned from floor)
    barx10
    95x6
    125x6
    135 3x6
  18. Replies
    175
    Views
    16,079

    Saturday Upper Warmup: Cuff complex, hammer...

    Saturday Upper

    Warmup: Cuff complex, hammer winds, bowling pin swings, flat db press 3x20, band rows 3x20, band pullaparts x30

    BB Bench w/feet up and doubled mini band between wrists
    barx20...
  19. Replies
    175
    Views
    16,079

    Warmup: 45 degree hyper 2x12, GHR 2x12, Rev hyper...

    Warmup: 45 degree hyper 2x12, GHR 2x12, Rev hyper 2x12. band hip abduction x30, mobility circuit, landmines 3x12, stretching and rolling

    SSB (counting bar as 45lbs) Free Squat
    bar 3x10
    135x10...
  20. Replies
    175
    Views
    16,079

    Tuesday Accessory Warmup: Weight line drills,...

    Tuesday Accessory

    Warmup: Weight line drills, hammer winds, cuff complex, KB complex (swing, snatch, press), pulldowns.

    BB Overhead Press
    barx10
    95x5
    work sets
    125 5x6 supersetted...
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