Phase IV: Week 6

Weekend 6/23-24

OFF - Mikey and Lauren's wedding in Chicago!
K-bob went fishing with his dad and the Henrys.

Friday 6/22

Circuits: 3 x 15

A1) BB Deadlift
185 x 15
185 x 15
155 x 15

A2) BB Back Squat
135 x 15
135 x 15
115 x 15

A3) Hack Squat
115 x 15
115 x 15
115 x 15
Rest: 45s between exercises, 90s between circuit

B1) DB Military Press
35 x 15
35 x 15
30 x 15

B2) BB Bench Press
115 x 15
115 x 15
105 x 7 - 95 x 8

B3) Dips
BW x 15
BW x 15
BW x 15
Rest: 30s between exercises, 60s between circuits

C1) Pulldowns (palms up grip)
#6 x 15
#6 x 15
#6 x 15

C2) Seated rows (palms up grip)
#5 x 15
#5 x 15
#5 x 15

C3) Straight arm Lat pulldowns
#3 x 15
#3 x 15
#3 x 15
Rest: 30s between exercises, 60s between circuits

Thursday 6/21

Work, school and...blah blah yada yada (all excuses)
We skipped the backward running today.

Wednesday 6/20

Circuits: 6 x 4
Rest: 30s between exercises

A1) Hang-clean
165 x 3
155 x 4
155 x 4
145 x 4
145 x 4
135 x 4

A2) Dips
50 x 4
50 x 4
BW x 4
BW x 4
BW x 4
BW x 4

A3) Front Squats
185 x 4
175 x 4
175 x 4
175 x 4
165 x 4
155 x 4

A4) Chin-ups
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4

B) Cycle-Sprints (supsituted with Eliptical machine)
Peddle as hard as possible for 2 minutes. RPMs should be between 40-60. If higher than 60RPM resistance is too low.

Tuesday 6/19

15 minute run: 7.5 minutes backward; 7.5 minutes forward

Monday 6/18

Circuits: 4 x 8 (do not alternate on single limb exercises)

A1) Lunge
40 x 8
40 x 8
40 x 8
40 x 8

A2) 1-Arm DB Shoulder Press
50 x 8
50 x 8
45 x 8
40 x 8

A3) 1-Leg DB Deadlift
45 x 8
45 x 8
40 x 8
40 x 8

A4) 1-Arm DB Row
60 x 8
60 x 8
60 x 8
55 x 8

A5) DB Bench Press
65 x 8
65 x 8
65 x 8
65 x 8

B) Wall Sits
3 sets: As long as possible without cheating.

C) Cycle Sprints
Peddle as hard as possible for 2 minutes. RPMs should be between 40-60. If higher than 60RPM resistance is too low.