[ckcrown84]

Big weekend
Saturday Legs
Sunday Upper body
ready for it

[ckcrown84]

Saturday Leg Day

Get warm...and half dead
6 sets of 3plate sleds (pulling like a sled dog!)
5 sets of hyper extensions 10 reps
3 sets of side bends 10 reps
3 sets of band leg curls
3 more sets of 3plate sleds

Work time
camber bar--this bar works the shit of your stability abilities
worked up to 1RM

then Camber bar 3 sets of 10 reps (70%)

then Camber bar front squats 2 sets

Belt Squats (its a cable machine you stand into with a belt wrapped around your waste and squat, it really fires up your quads)
2 sets

Super set with Plyo Swing
2 sets

[ckcrown84]

Sled Drag Rows 100 reps
Sled Drag Scarecrows 100 reps
Bend Over band pull aparts 100 reps
1 arm DB Row 4x10
40 pullups

LIFT

Bench + 90lbs Resistance Band
Warm warm warm work to 1RM (Video to be posted)

Bench 3x10 with 90lbs resistance band

Bench 3 board press 3x5 with resistance band

Ball Toss
5 sets 1 min off 1 min on. 12lbs medicine ball

[ckcrown84]

345lbs + 90lbs Resistence band

[ckcrown84]

Accessory Work

Shoulder Press
DB Warmup 3x20
DB Working Sets 5x10
Db Front Raises 3x15
Db Rear Delts 3x10

Pullups 5x6-10

Tricep Skull Crushers 5x10
Db Kick Backs 5x~12

Bicep Curl
3x6


Tomorrow: Max Effort DL and Speed Squats

[ckcrown84]

Heavy Side Bends x50
Stiff Leg DB DL 5x10
Hyper Extensions 3x10
Speed Squats with resist band 8x2

Rack Pulls work to 1RM
Then 3x5 working sets

[ckcrown84]

[ckcrown84]

[ckcrown84]

Sled Drag 3 sets down and back
Glute ham Raise 3x10
DL 65% 5/5
Reverse band Squat 1RM
Front Squat 5x5
Back Attack 3 sets
Hyper Extensions 5 sets
Plyo Swing 3 sets

[ckcrown84]

Sunday Workout

Chest support row 3 Sets with resistence band
T-Bar Row 10 sets
Pullups 3 sets
DB Row 3 sets

Bench 1 RM max with Assistance band

Bench 5x10

Arms