Thursday 5/23:

ME Upper:

1A) Low Incline Bench Press: 12-10-8-6-4-4-4 (go off feel and increase weights when possible)
1B) Underhand Band Pull-Aparts: 5×20

2A) DB Push Press: 5×5
2B) Neutral Grip or Rope/Towel Pull-Ups: 5xSub-Max

3A) Bar Muscle-Ups: 4×5
*If unable to perform muscle-ups sub 1 chest 2 bar pull-up and 3 dips for each rep
3B) Inverted Row: 4×10

4) Gun Show:

• Banded Tricep Press – 100 reps
• Banded Hammer Curls – 100 reps

5) Side Plank: 3×60 seconds each side

• Rest 60 seconds between sets

 Similar Posts:

• 12 Tips for HUGE Arms
• Training Week in Review – April 23-27 2012
• Time to Rest

Wednesday 5/22:

Recovery Day:

1) Aerobic Restoration:
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

• Swim (this is my first choice, and if you have an ocean, even better)
• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
• AirDyne (keep the pace conversational and relaxed)
• Cycling (get outdoors and enjoy the scenery as you ride)
• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. The effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

2) Mobility and Maintenance:

• Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
• Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
• Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

3) Inflammation Maintenance:

• Think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

4) Mental Restoration:

• Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Similar Posts:

• One Exercise to Build a Bigger Chest – Workout 5-15
• Only Use 1 Arm to Grow Your Chest? – Workout 5/19
• Recovery Hacks So You Crush Every Workout

Tuesday 5/21:

DE/RE Lower Emphasis:

1) KB Snatch + Push Press: 8×2 + 2 (perform 2 KB snatches then on final snatch keep KB up and perform 2 push press)

2) Tabata Front Squats with Empty BB:

• 8 Rounds of 20s Work and 10s Rest
• 2 minute Rest
• 8 Rounds of 20s Work and 10s Rest

3a) Banded Good Mornings: 4×15-20
3b) BB Land Mine Twists: 4×20 (10 each way)

• Place BB in corner if you don’t have land mine attachment

4) Skin the Cat Off Bar or Rings: 10 total reps split up as needed

• Secret Voodoo Juice to Stop Hand Rips and Workout 5-14
• My Favorite Chest Building Exercise – Workout 5/16
• DC Weekly Training Highlights – 6 Weeks Out

Might not be one of your favorite songs but it’s an interesting concept that will lead down the path to you getting what you want!

The question is do you have the guts to face the man in the mirror though.

When you look at yourself in the mirror what do you see?

(Go to a mirror right now, and look at yourself and look into your own eyes for 5-10 seconds).

Did that make you feel a little uncomfortable?

Did you just want to look away when you saw yourself?

I’d admit that was me. I could not stand the look of my OWN self. Pretty depressing if I can say so myself.

You know why I felt that way? Because when I looked at the mirror I saw myself how I “WAS” and not as who I AM.

The reality is that your past does not define your future. If you want to be an all-star on the field, in the gym, in life, you can be that today!

There’s a saying that:

“When your past comes calling, let it go to voicemail, because it has nothing new to tell you”

You’ve failed in the past, I did too, so did everyone person you’ve ever laid eyes on.

The winners, are those who don’t let their past, their failures define who they are.

What will you see the next time you look in the mirror.

Will you see who you WERE or who you’re BECOMING.

Written by Motivational Speaker Geovanni Derice.

Monday 5/20:

ME Lower:

1) Box Jumps: 15 Total reps working up to close to max height.

• Spend 2-3 jumps on each height until final few sets then go singles

2) Back Squat: % off 1RM

• 5 @ 60%
• 3 @ 80%
• 2 @ 85%
• 1 @ 90%
• 1 @ 95%
• 1 @ 100%
• 1 @ 100+%
• 3 x 7 @ 75%
• Rest 2 Minutes Between Sets

3a) Low Box Heel Touches: 4×10-12 each leg
3b) One Leg 45 degree Hypers or One Leg Back Extensions: 4×10 each leg

4a) High Side Prowler Sprint: 6×25 Yards (Heavy 10-15 seconds effort)
4b) Duck Walks: 6×25 Yards

5) BB Roll-Outs: 3×10

• Training Week in Review – April 23-27 2012
• Training Week in Review – April 16-21 2012
• How To Crush Your Goals in 2 Steps!

Sunday 5/19:

Recovery Day:

1) Mobility and Maintenance:

• Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
• Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
• Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

2) Nutrition Preparation:

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

3) Mental Restoration:

• Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Similar Posts:

• One Exercise to Build a Bigger Chest – Workout 5-15
• The Hidden Reason Why You Can’t Get Jacked – Workout 5/22
• Just Like Those Choose Your Own Adventure Books…

Saturday 5/18:

Conditioning:

1) Complete as many reps and rounds as possible in 6 minutes of:

• 275lb. Deadlift: 3
• Squat Jumps: 6
• Toes 2 Bar: 9
• 20lb MB Slam: 12

Rest exactly 4 minutes, and then:

2) 3 Rounds of:

• 400m Run
• 90 seconds rest

Similar Posts:

• DC Weekly Training Highlights – 6 Weeks Out
• Training Week in Review – April 9-13 2012
• Training Week in Review – April 16-21 2012

Friday 5/17:

DE/RE Upper Body Emphasis:

1) MB Slam: 8×5

2) Complete AFAP (try not to go to failure on any set):

• Strict Handstand Push-Ups: 50
• Strict Pull-Ups: 100

^^ Split up above reps as needed

3A) Heavy Russian KB Swing: 4×12-15
3B) Heavy Shouldered Sandbag or 1 Arm DB/KB Walking Lunges: 4×20 sets (switch side/shoulder every set)
3C) Weighted Back Extensions: 4×15-20 @ 25#Similar Posts:

• Secret Voodoo Juice to Stop Hand Rips and Workout 5-14
• Be Different – Get a Tan While Getting Jacked
• Training Week in Review – April 2 – 7 2012

Max Effort Upper Body:

1A) Bench Press: % off 1RM

• 5 @ 65%
• 3 @ 80%
• 3 @ 85%
• 3 @ 90%
• 2 @ 95%
• 1 @ 100%
• 1 @ 100%+
• 3 x 6-8 @ 75%
• 2 Minute Rest Between Sets

1B) Banded Scarecrows: 5×15

2A) Reverse Grip BB Bent Over Row: 4×6-8
2B) Blast Strap/Ring Push-Ups: 4×10-12

3A) DB Tate Press: 3×10
3B) Chin-Up: 3×8-10

4) L-Sit: Total 2:30 AFAPSimilar Posts:

• Training Week in Review – April 16-21 2012
• 12 Tips for HUGE Arms
• Training Week in Review – April 23-27 2012

Wednesday 5/15:

Recovery Day:

1) Aerobic Restoration:
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

• Swim (this is my first choice, and if you have an ocean, even better)
• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
• AirDyne (keep the pace conversational and relaxed)
• Cycling (get outdoors and enjoy the scenery as you ride)
• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you.  The effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

2) Mobility and Maintenance:

• Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
• Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
• Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

3) Inflammation Maintenance:

• Think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

4) Mental Restoration:

• Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 Similar Posts:

• The Hidden Reason Why You Can’t Get Jacked – Workout 5/22
• Only Use 1 Arm to Grow Your Chest? – Workout 5/19
• Recovery Hacks So You Crush Every Workout

DE/RE Lower Body Emphasis:

1) Power Snatch: 10:00 Every Minute on the Minute x 2 @ 55-65% of 1RM

2A) BB Weighted Duck Walks: 3×10 yards (bar is in front rack position – these will be light)
2B) Weighted Back Extension: 3×10 (Pause at top)

3) 3 sets:

• Hand Release Push-Ups: 10
• 30 second rest
• Toes 2 Bar: 20
• 30 second rest
• Over Head Kettlebell Swings (55lb): 30
• 30 second rest

4) Pallof Press: 3×10-12 each sideSimilar Posts:

• Training Week in Review – May 7-12 2012
• Fix Your Posture With 1 Exercise – Workout 5/21
• Weekly Highlight Video & Workouts – June 3rd – 8th