Max Effort Deads

*giant set
3x20/20/10 leg extensions/leg curls/reverse hypers

1RM sumo deadlift

3x8 deficit rdl's
3x10 heavy reverse hypers
4x8 t-bar row
5x10 swiss bar lat pull-downs

guns series- day 16
DB hammer curls
set 1: warm-up
set 2: 6x weight that you could do for a set of 10
sets 3-6: 3x strict reps hold top, slow eccentric
sets 7-9: 3x loose reps-slight cheat, 10-20% heavier than previous sets
set 10: use 50% of strict weight for as many reps as possible

Active Recovery (07-16-2014)

1x10 4-way rotator cuff series

3x10 incline DB cuban press
3x20/20 face pulls/banded arm circles

guns series- day 15
DB hammer curls
set 1: warm-up
set 2: 6x weight that you could do for a set of 10
sets 3-6: 3x strict reps hold top, slow eccentric
sets 7-9: 3x loose reps-slight cheat, 10-20% heavier than previous sets
set 10: use 50% of strict weight for as many reps as possible

50x rope extensions with bottom split as few as sets as possible

30x weighted incline sit-ups

Olympic/Work Capacity

3x3 hang snatch
3x3 snatch grip high pull (pull weight to your face)
heavy log clean single

10 rounds of 20 yard prowler pushes, rest 30 seconds between efforts

guns series- day 14
DB hammer curls
set 1: warm-up
set 2: 6x weight that you could do for a set of 10
sets 3-6: 3x strict reps hold top, slow eccentric
sets 7-9: 3x loose reps-slight cheat, 10-20% heavier than previous sets
set 10: use 50% of strict weight for as many reps as possible

work the stack tricep rope extensions-work till you can't hit 10, then work back down to below where you started

ab wheel/rock 360- around 40 reps

Active Recovery (07-14-14)

* 10x rope tricep extensions between every set

guns series- day 13
DB hammer curls
set 1: warm-up
set 2: 6x weight that you could do for a set of 10
sets 3-6: 3x strict reps hold top, slow eccentric
sets 7-9: 3x loose reps-slight cheat, 10-20% heavier than previous sets
set 10: use 50% of strict weight for as many reps as possible

Dynamic Effort Upper

*perform 20 (10R/10L) Russian twist between every set of every lift

8x3 speed bench, 60-70% 1RM

3x 1 min off, 1 min on overhead plate walks- walk as far as you can with a weight heavy enough to struggle  for a minute

guns series- day 12
DB hammer curls
set 1: warm-up
set 2: 6x weight that you could do for a set of 10
sets 3-6: 3x strict reps hold top, slow eccentric
sets 7-9: 3x loose reps-slight cheat, 10-20% heavier than previous sets
set 10: use 50% of strict weight for as many reps as possible

100x band tricep extensions as fast as possible

Active Recovery (07-12-14)

10-15 min light cardio

guns series- day 11
DB hammer curls
set 1: warm-up
set 2: 6x weight that you could do for a set of 10
sets 3-6: 3x strict reps hold top, slow eccentric
sets 7-9: 3x loose reps-slight cheat, 10-20% heavier than previous sets
set 10: use 50% of strict weight for as many reps as possible

5x6 tate press
100x rope tricep extensions

Dynamic Effort Deads

2x20 giant set of: terminal knee extensions/ leg curls/ hip abduction/hip adduction

10x2/5 deadlift at 55-65% 1RM/ sledgehammer strikes, rest is your walk in between

3x20/10 pull thru's/ heavy reverse hypers

guns series- day 10 (increase weight)
DB hammer curls
set 1: warm-up
set 2: 6x weight that you could do for a set of 10
sets 3-6: 3x strict reps hold top, slow eccentric
sets 7-9: 3x loose reps-slight cheat, 10-20% heavier than previous sets
set 10: use 50% of strict weight for as many reps as possible

guns series-
Tricep extensions
set 1: warm-up
set 2: 6x weight that you could do for a set of 10
sets 3-6: 3x strict reps hold top, slow eccentric
sets 7-9: 3x loose reps-slight cheat, 10-20% heavier than previous sets
set 10: use 50% of strict weight for as many reps as possible