UFS - Week 2

Extended weekend

OFF - I can be found on the Au Sable River if ya need me but I'll be back on Monday to do it all over again. Enjoy the incredible weekend!

Thursday 7/12

Complex:
Deadlift
High Pull (onto toes)
Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)
Military Press (strict)
Jump Lunge (switch legs)
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

A) BB Bench Press
135 x 15
135 x 15
135 x 15

B) Incline DB Bench Press
45 x 15
40 x 15
35 x 15

C) Cable Fly
#4 x 15
#4 x 15
#4 x 15

D) Dips
BW x 15
BW x 15
BW x 15

E) Skull Crusher
55 x 15
55 x 15
35 x 5

F) Cable Press-Down
#3.5 x 15
#3.5 x 15
#3.5 x 15

Only 30s rest between sets is key. It'll hurt.

Wednesday 7/11 (On vacation Friday so I eliminated this rest day)

Complex:
Jump Squat
Squat
Squat and hold for 10s
Military Press
Push Press
Squat + Press
55 x 5
55 x 5
55 x 5
45 x 5
45 x 5

A) Squat
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

B1) Romanian DL
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

B2) Seated Calf Raise
160 x 5 (cramped)
135 x 5
135 x 5
135 x 5
135 x 5

C) Step-up [alternate legs]
45 x 5
55 x 5
55 x 5
55 x 5
55 x 5

Tuesday 7/10

Complex:
Romanian DL
Hang Clean + F.Squat + Push Press
Reverse Lunge (alt. legs)
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

A) Deadlift
205 x 10
205 x 10
205 x 10
205 x 10

B) Pull down
#10 x 10
#10 x 10
#10 x 10
#10 x 10

C) Cable Row [palms up]
#8 x 10
#8 x 10
#8 x 10
#8 x 10

D) Preacher curl
65 x 10
65 x 10
65 x 10
65 x 10

E) Alt. DB curl
25 x 10
25 x 10
25 x 10
25 x 10

Monday 7/9

Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

A) Push Press
115 x 15
95 x 15
85 x 15

B) DB Military Press
20 x 15
20 x 15
20 x 15

C) Hang Clean
105, 95 x 9, 6
95 x 15
95 x 15

D1) Side raise
5 x 15
5 x 15
5 x 15

D2) DB Vertical raise
5 x 15
5 x 15
5 x 15

E) Standing Calf Raise (machine)
180 x 5
250 x 5
290 x 5