Category Archives: Conditioning

Training: Chest

DAILY WEIGHT: 165.3
PERSONAL GROWTH: AUBREY MARCUS PODCAST

5 SETS
Flat Bench with Red Bands
1 x 225lbs (with pause)

UPPER CHEST
4 SUPERSETS
Incline Bench Press: 20 x 90lbs
Incline Chest Fly: 10 x 50lbs

MID CHEST
4 TRI-SETS
Feet-up DB Bench Press: 20 x 90lbs
Feet-up Chest Fly: 20 x 50lbs
Smith Machine VBar Hex Press: 15 x 90lbs

LOWER CHEST
4 SUPERSETS
Lower Cable Chest Flys: 20 x 50lbs
Dips: 20 reps

CONDITIONING:
4 Rounds
20 Wall-balls
20 Sumo High Pulls
20 Box Jumps
20 Push Press

1000m rower for time

Nutrition
11am – 12oz Ground Beef, 8oz veggies, fats
5pm – 12oz Steak, 8oz veggies, fats
7pm – Quest Bar

Personal Training Available
Follow on IG @adrian_ohare

Training: ARMS

PUMP WARMUP
Overhead Tricep Extensions: 100 x 30lbs
Straight Bar Curls: 100 x 30lbs

DB Rollbacks: 5 x 70lbs

3 SUPERSETS
Rope Pushdowns: 20 x 60lbs (Pause Every 5th Rep)
Cable Curls: 40 x 50lbs (1 Full Rep, 1 ½ rep)

3 SETS EACH
3-Way Skullcrushers (chin/nose/forehead): 12 x 50lbs
3-Way Incline Curls (hammer together/1 arm hold ½ way/3 count negative): 15 x 15lbs

3 SETS
Preacher Bench Curls: 12 full, 12 partial (top) reps: 65lbs
Spider Curls: 10 x 20lbs

3 SUPERSETS
Bench Dips: 20 reps
Prison Tricep Press: 15 reps

Conditioning
2 Rounds of:
5/5 Single arm swings
5 Swings to nose level
5 Swings to the full range of motion

7 Med ball front squats
7 Med ball push press
7 Wall balls

WOD – 5rounds
10 pull-ups
15 Wall balls (18lbs)
20 Kettle bell swings (62lbs)
Nutrition
12am – 12oz Ground Turkey, 12oz Broccoli, ½ cup of sunflower seeds
5pm – 12oz Chicken Breast, 8oz Asparagus, ½ cup of sunflower seeds
7pm – 2 bananas

Personal Training Available
Follow on IG @adrian_ohare

 

Speed WRK

4 SETS AB Wheels: 30 reps

SPEED SQUATS
6 sets
2 x 275lbs + 100lbs bands

SPEED PULLS (SUMO STANCE)
6 sets
2 x 275lbs + 100lbs bands

4 SETS
Reverse Hyper: 10 x 90lbs

10 SETS
Leg Extensions: 10 x 275
Leg Curls: 10 x 180lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters

Strength & Conditioning

15 Minute at Home: Foam Roll, Mobility & Stretch

POSTERIOR WARMUP: 2 SETS
Good Mornings: 20 x 45lbs
Stiff Leg Deadlifts: 10 reps x 45lbs
Back Extensions: 20 reps
Toes to Bar: 10 reps

BOX SQUAT w/ Bands
10 x 135lbs, 5 x 225lbs, 5 x 275lbs, (2) 3 x 315lbs
Speed Deadlifts: (4) 10 x 135lbs

CIRCUIT 4 rounds
Cleans: 10 x 135lbs
DB Single Arm Clean & Jerk: 10 x 70lbs
Box Jumps: 10 reps

SPEED BENCH w/ Bands
(5) 5 x 135lbs

Walking Lunges: 400m

LOW BACK & CORE GPP
45 Degree Back Extensions: 3 sets of 15 reps
Ab Wheels: 4 Sets of 25 reps
Weighted Crunch: 4 sets of 15 @ 150lbs
Cable Crunches: 4 sets of 25 @ 100lbs

Explosive Training

15 Minute at Home: Foam Roll, Mobility & Stretch

POSTERIOR WARMUP: 2 SETS
Good Mornings: 20 x 45lbs
Stiff Leg Deadlifts: 10 reps x 45lbs
Back Extensions: 20 reps
Toes to Bar: 10 reps

BOX SQUAT w/ Bands
10 x 135lbs, 5 x 225lbs, 5 x 275lbs, (2) 3 x 315lbs

Speed Deadlifts: (4) 10 x 135lbs

CIRCUIT 4 rounds
Cleans: 10 x 135lbs
DB Single Arm Clean & Jerk: 10 x 70lbs

SPEED BENCH w/ Bands
(5) 5 x 135lbs

Walking Lunges: 300m

LOW BACK & CORE GPP
45 Degree Back Extensions: 3 sets of 15 reps
Ab Wheels: 4 Sets of 25 reps
Weighted Crunch: 4 sets of 15 @ 150lbs
Cable Crunches: 4 sets of 25 @ 100lbs