Monday: Chest & Back + Conditioning/Core
Warm Up: 40 reps of each movement w/ red band (chest band pull aparts, oh band pull aparts, behind back squeezes)
A1. Bench Press: 8 x 4 , R :20 (215# for all sets)
A2. One Arm DB Pulls: 8 x 4/arm, R 1:00 (75# db)
B1. Ring Push Ups: 4 x AMRAP in :20 sec, R :20
B2. Ring Rows w/ Feet on Box: 4 x AMRAP in :20 sec, R 1:00
C1. Reverse Barbell Curls: 5 x 10, R :20
C2. Banded Tricep Pulldowns: 5 x 20, R :40 (green band)
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21-15-9
Bike for Calories
Hand Release Push Ups
Labor Day meant no workout for me (was going to try and make it but car ride from Flint Michigan had me beat)

Tuesday: Legs
Warm Up: Dynamic and 5-10 min of what you want for soft tissue work
A1. Back Squat: 5 x 25,20,15,10,5 (165#,200#,225#,245#,265#) R :45

Would do backsquat any day over deadlifts

A2. Kneeling Jumps: 5 x 3, R :45 **To 25# plates again

Hardest part was getting jumps out of mind
A3. Broad Jump: 5 x 2, R :45
A4. Hamstring Curls w/ Blue Swiss Ball: 5 x 8, R :45
A5. Bike 1 min @ easy effort, R :45

Wednesday: Back & Shoulders + Conditioning/Core
A1. 3 Grip Pull Ups: 6 x 5/each, R :20
ABS hurting made pulls ups hurt
A2. Seated Barbell Shoulder Press w/ Legs Straight Out In Front: 6 x 8, R :40
125 I need to us better safety rails next week 
B1. GH Hollow Holds: 5 x :20 sec, R :20 **Lie face up and hold flat

ABS DIDN'T LIKE THIS
B2. Banded Barbell Shrugs: 5 x 8-10, R :40 **Stand on green band and pull w/ elbows high and outside
95lbs 
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4 Sets of:
15 KB Swings, 53#
10 Toes to Bar
5 Kipping Chest to Bar Pull Ups (make chest touch bar)
Rest 2 min b/w sets

Did class workout here finished 200m run


Thursday: Legs
Warm Up = YOUR CHOICE
A1. Back Squat Jumps: 5 x 8, R :30 (light to moderate weight; squat down and then explode off ground)

Always better than deadlifts 135lbs 
A2. Back Squat Thrusters: 5 x 8, R 1:30 (same weight as jumps; squat down and then on way up perform behind the neck press and bring bar back down to shoulders before next rep)
135lbs ABS wanted to Tapout 


Did class 21,15,9 Here 12:02
Burpees were not invented by anybody 6 ft 245 lbs but got them done .
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20 min EMOM
1st - 20 steps Barbell on Back Walking Lunges, 65#
2nd - 8 Burpee Box Jump Overs, 24"
3rd - Rest
4th - 12 Wall Balls, 30#