UPPER

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1. Scraping/ cupping
2. Mini band pull aparts 100- lateral raise 5lbs
3. Tsunami hanging plate press- 6x fail
4. Shrug death 1 round
5. Upper body reverse hyper - 4x 20
6. Banded upright Dick Hartzel rows 3x30
7. Sled strap tri pushdown s- 10x 10
8. Supinating DB curls- 3x15

 

HEAVY LOWER

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1. RPR
2. Cambered bar vs 4 chain- up to 4.5 plates
3. Close stance GM vs chain- 3x3
4. Rev hyper w neck harness 4x30
5. GHR 3x20
6. Hanging leg raise 4x20
7. 1 arm dB row on bench - pause on stomach, slow ecc
Working up in weight each week that I stop at. Took a true max effort 3 weeks ago and it’s obvious I’m not in shape to recover from that as I was crap for the next 3 weeks. Bringing the weight up that’s on me each week will allow me to ‘get in shape’ to handle heavier loads and not feel like shot for weeks after. #tilIdie #thisiscoachingnotaGDfratparty

UPPER

A post shared by Nate Harvey (@nateharvey2600) on

1. Static side lying arm bar
2. Banded numeral Head repositioning
3. Tsunami bar hanging kettlebells- 5x fail
4. DB bench- 4x fatigue- for up to 50s today
5. Chest sup dB row- iso hold reps followed by reps - 6x fail
6. Standing lateral raise- 7-5s 100 total
7. Banded skull crusher pull ups- 8x fail
8. DB side bend- 4 x 20
9. Hammer curls 3x fail

 

SPEED LOWER

A post shared by Nate Harvey (@nateharvey2600) on

1. RPR/ tempering
2. Speed squat- Buffalo bar vs lights - 6x2@ 405
3. Snatch grip speed pulls- 8x2
4. Pull through a - 5x fail
5. Rev hyper- 4x20 KEEP KNEES LOCKED AND TOES UP
6. Horizontal Vogelpulls - pause at chest -6x fail, get a few extra reps w/o pause after you can’t do the pause anymore.
7. Cable crunch on Swiss ball- 4xfail
- pull through a wrecked me today- damn!