5x5 Bench & Squat & Press & Kroc Row

 DAY B Winter Workout 

Workout B Winter-(Warm up!)

STRONGMAN SET: Bench Press 5x5
STRONGMAN SUPER SET: Squat: 5x5/Box Jumps 5x10

STRONGMAN SET : DB Military Press 5x5/Kroc Row 3x20

(GET 4 of the Assists Done This Week/ 4 Next Week)

 --(DB or Bar) SLOW Box Squat: 3x10 / (DB or Bar) Elevated Stiff-Legged Deadlift: 3 x 10 Superset

--Incline DB Bench Press/Incline Curl Super Set: 3 sets of 10-12 reps each

--HALLWAY: Single Arm Snatch 3 x 5 each arm (Heavy)/ Single Arm Dumbbell Press 3x10 each arm

--Bench Jump Turn-arounds/ 3x10 each side/  push-up to squat 3x10.

--Weighted Hip Extension 3x10/Hamstring Curl Machine/Calf Raises 3x10 

--Cable Triceps Push-downs/Cable Biceps Curls Super Set 5x20 each

--CAP BIG GUNS ARM SUPER SET (ASK)

--CRAZY! Heavy Bag Slam 30.  (If you are not yelling and growling... you will be).

--Neck Work w Partner (Mandatory for Football!)