Klokov Press + Bench + Wide Grip Pull Ups

1a. Klokov Press

90lbs x (1,2,3,4) x 3 ladders


1b. Wide Grip Pull Ups

BW x (1,2,3,4) x 3 ladders

2. Reverse Grip Bench Press

180lbs x 12 singles (20-45 seconds rest)

3. Squat

Worked up to 270lbs x 1

230lbs x 3 x 2 sets
245lbs x 2

Snatch Grip Deadlift

1. Snatch Grip Deadlift (60 seconds rest)

335lbs x 1

325lbs x 1 x 15 sets

2. Bodyweight Behind Neck Push Press (189lbs BW)

135 x 3
155 x 1
180 x 1
190lbs x 4

3. Bent over lateral raises

20lbs x 10 x 2 sets
15lbs x 12 x 1

4. Pec Dec

70lbs x 35
70lbs x 10 x 3 sets

5. Triceps Rope Pushdowns

Some reps with 60lbs and 35lbs

Squats + Barbell Rows + Klokov Press + Wide Grip Pull Ups

1. Squats

270 x 1
295 x 1
230 x 5
205 x 5
180 x 5

2. Barbell Rows (90 seconds rest)

225lbs x 3 x 12 sets

3a. Klokov Press

90lbs x (1,2,3) x 10 ladders - Total 60 reps

3b. Wide Grip Pull Ups

BW x (1,2,3) x 10 ladders - Total 60 reps

Klokov Press + Wide Grip Pull Ups

1a. Klokov Press

90lbs x (1,2,3) x 9 ladders

1b. Wide Grip Pull Ups

BW x (1,2,3) x 9 ladders

2. Calf Raises

Seated - 90lbs x 20
Standing - 180lbs x 30

3. Poundstone Curls

Empty bar x 49 reps

4a. Pec Dec

85lbs x 20
60lbs x 10
55lbs x 15
55lbs x 12
55lbs x 8
55lbs x 12

5. Lat Pull Downs

120lbs x 10
120lbs x 8

Snatch Grip Deadlift

1. Snatch Grip Deadlifts (20 seconds rest)

315lbs x 1 x 12 sets

Klokov Press + Wide Grip Pull Ups

1a. Klokov Press

90lbs x (1,2,3) x 8 Ladders

1b. Wide Grip Pull Ups

BW x (1,2,3) x 8 Ladders

2.  Neck Crunches

45lbs x 10 x 2 sets
20lbs x 10
20lbs x 20

Small Session: Back and Bi's

1. Bicep Curls

45lbs x 20 x 5 sets - 100 total reps

2. Upright Rows

45lbs x 20, 10

Note: Can't seem to get these right so I stopped.



3. Lat Pull Downs

110lbs x 10
110lbs x 10
120lbs x 10
150lbs x 10
200lbs x 20 second eccentric/hold
120lbs x 6