Sunday 1 hour sled, Monday 15 min walk before training.
9/9 Friday Upper
Hammer row reverse grip 10x8
Lot of suspension strap upper work-Push up with pec flye 10 eachx 10 rounds
Jm tricep press off suspension strap 6x8
Abs off straps 5x8
Shoulder rok manyxmany
9/10 Lower
Ab wheel 5x10
REverse hypers 3x12
Deadlifts 3 stances close , med , sumo for 3 reps each type for 5 rounds, 365x2 for the 3 stances, 405x1 for the 3 stances
Slant box squat work uo to 2 platesx5 reps
Reverse hypers 2x12
9/12 Upper
Standing abs with standing rows 8x8 per
Bench lots of sets and reps, weight not worth mentioning
Dips with assistance 8x12
Indian club work many variations for time
Band curls 6x8 per arm
Finished on da pumpy note
Spud