Tues.

6/12/12 - upper body pressing shoulders focus Activation: A1) OH bands power hold A2) DB reactive jump 10 lbs. 5 rounds B1) OH power hold - 135 B2) DB reactive jump 10lbs. 5 rounds Main session: C) pre-pump lateral raises 4 sets x 10 x 32, 32, purple band, lt. band D1) Push press (3/2/1) 145/165/185 165/185/205 185/205/225 D2) Bicep pump purple band curls 8 x 8 E) pump sets lateral raises 2 sets of 10-12 SKIPPED THIS DUE TO TIME! F1) Seated MP from pins Fat bar (7/5/3//7/5/3) 135/145/155 145/155/165 F2) bicep pump eye-level purple band 4 x 8 * I did one loaded stretch hold for biceps immediately following last pump set G) Scrape the rack OH press 3 sets of 10 x 135 H) skin-the-cat shoulders loaded stretch hold immediately following last set of G

W 6/13/12 - hamstring focus Activation: A1) Lying hip extensions X 10 A2) DB reactive jumps 15lbs. 8 rounds Main session: B) pre-pump leg curls 2 X 10 x 70 C1) Sumo deadlift (5/4/3//5/4/3) 275/295/315 295/315/335 C2) standing calf pump sets D) pump sets leg curl 2 x 10 x 70 E) RDL (7/5/3) 240/260/280

Thursday 6/14/12 A.M session:

Day 3 - upper body pulling, mid-back and traps focus

A) pre-pump w/ bands - band pull aparts 3 sets of 30 seconds B1) Chest supported rows (7/5/3//7/5/3) 85/95/105 95/105/115 B2) Triceps pump - OH rope extensions 6 X 10 X 25 C) Band row pumps X 1 D1) Seated V-bar cable row (3 x 8) 170lbs D2) Triceps pump rope pressdowns 3 X 10 X 25 E) Rear delts pump rope cable rear delts x 1 F1) DB rear delt raises w/ pronated grip 3 x 10 F2) Triceps pump closegrip push up partials 3 X 10 X bodyweight G1) Miliary scrape the rack shrugs 3 sets of 10 w/ 135lb G2) Face pull 3 sets of 10 top partials + 10 full reps w/ purple bands

P.M. session - conditioning and abs A) Prowler sprint 160lbs x 300ft x 2sets; x 200ft x 2 sets; 100ft x 2 sets B1) reverse crunch x 12/12/15 B2) ab wheeel roll outs x 12/8/8 B3) plank holds x 30 seconds x 3

Sunday 6/17/12 Day 4 upper body pressing chest focus:

A) pre-pump plate squeeze presses 2 x 10 B1) Fat Bar Floor press (6 sets of 3) 250 x 3/3/3/3/3/3 B2) biceps pump rope hammer curls 6 x 8 C) DB squeeze press 2 sets of 10-12, 40s D1) RGBP (5/4/3//5/4/3) 185/205/225 205/225/235 D2) biceps pump eye-level cable curl 6 x 8 x 35 E) bench press 135 x 3 x 10 bottom partials, 5 full, 10 top partials, 5 full

Monday 6/18/12 Day 5 of current program - lower body quad focus Activation: A1) full extension power hold A2) DB reactive jump w/ 20lb dbs 5 rounds Main session: B1) Power snatch 115 x 2/2/2/2 B2) DB reactive jump 40lbs x 1/1/1/1 C) pre-pump leg curls 2 x 10 x 70 D1) Safety bar squats (5 sets of 3) 275 x 3/3/3/3/3/3 D2) Overhead tricep extension w/ band 5 x 8 F1) Traditional DL (5/4/3) 275/295/315 F2) Tricep band extensions 5 x 10 G1) ab roller 3 x 10 G2) Farmers walks 3 x 35 295/315/345

Tuesday 6/19/12 A.M session day 6: upper body pulling lat focus: A) pre-pump with bands 4 sets of 30-40 seconds B1) Meadows rows 4 x 6 at 130 pounds B2) triceps pump OH rope extensions C) lat pump sets lat pulldown 2 x 10 x 110 D1) BTN pull-ups 3 x 8 x bdywt. D2) triceps pump rope pressdowns 3 x 10 x 25 E1) Pulldowns 10 top partials/5 mid /3 speed reps - 3 sets w/ 160, 150, 90 E2) triceps pump bench dip partials 3 x a lot F) weighted dead-hang stretch G1) ab roller 2 x 10 G2) Farmers walks 2 x 35

Wednesday, 6/20/12 - upper body pressing shoulder focus Activation: A1) OH power holds x 5 A2) DB reactive jump x 5 x 25 B1) OH band pull apart/pulldown x 5 B2) DB reactive jump x 5 x 25 Main workout: C) pre-pump band lateral raise partials 3 sets D1) Push press 4 x 6 at 185lbs D2) biceps pump rope hammer curls E) DB lateral partials pump sets x 2 F1) MP from pins (7/5/3//7/5/3) 135/145/155 145/155/165 F2) biceps pump sets eye level cable curls G) scrape the rack OH press 10 partials/10 full reps/ x 3 sets w/ 95lbs

Friday 6/22/12

Day 3 - upper body pulling, mid-back and traps focus

A) pre-pump w/ bands - band pull aparts 3 sets of 30 seconds B1) Chest supported rows (7/5/3//7/5/3) 85/95/105 95/105/115 B2) Triceps pump - OH rope extensions 6 X 10 X 25 C) Band row pumps X 1 D1) Seated V-bar cable row (3 x 8) 170lbs D2) Triceps pump rope pressdowns 3 X 10 X 25 E) Rear delts pump rope cable rear delts x 1 F1) DB rear delt raises w/ pronated grip 3 x 10 F2) Triceps pump closegrip push up partials 3 X 10 X bodyweight

Saturday 6/23/12 Lower body hamstring focus session: A) pre-pump lying hip extensions 3 x 10 B1) Deadlift 4 x 5 @ 315lbs B2) standing calf pump sets C) pump sets lying hip extensions same as above - 2 sets D1) RDL (7/5/3//7/5/3) 225/235/255 D2) standing calf pump sets E1) GHR 3 x 6 E2) Ab rollers 3 x 10 F1) Leg curl 3 sets of 10 full reps/5 top half partials/ 3 speed reps/ 3 speed reps F2) Farmers walks 3 x 10 x 35 235/255/275