D-Load or 'Blood' Week Workout

Lots of Volume this week after our max last week! D-LOAD/BLOOD WEEK!

Workout A Winter D-LOAD- (WARM UP!)

STRONGMAN Variation SET: Deadlift: 3x20 (Deficit, Rack Pull, Reg.)

STRONGMAN SUPER SET: Leg Press Dog Sled Routine 1x50

--Bent-over Row or Back Machine Machine: 3x20 / Good Mornings 3x 10   

--Dumbbell Press 3x20 / Shrug 3x20

--CAP'S Cable Lat Pull Down Circuit: 3x 20/20/20/20/ Zombie x 20

--Dips/Chin Machine Super Set: 3 sets of as many reps as possible (with 35% /45%/55% Assist) (If you are not yelling and growling... you will be).

--CRAZY! Med Ball slams/Wall Toss Supers Set 3x20 (If you are not yelling and growling... you will be).

--Hallway: Weighted Turkish Get-ups 3x10 each side.
--Abs: Leg Pushdows 10 to each direction (30 reps)/6 inches 1 Minute (3 Reps)
--Wrist Curls/Grip Work 3x20
--Neck Work w Partner (Mandatory for Football)

DAY B Winter Workout D-Load

STRONGMAN Variation SET: Bench Press 3 x 20 Wide, Close, Normal)
STRONGMAN SUPER SET: Squat: 3 x 20/Box Jumps 3 x 10

STRONGMAN SET : Military Press 3 x 20/Crock Row 3 x 20

--Split Squat 3 x 20 / Hip X 3 x 20

--Incline DB Bench Press/Incline Curl Super Set: 3 x 20 reps each

--HALLWAY: Single Arm Snatch 3 x 20 each arm (Heavy)/ Single Arm Dumbbell Press 3x10 each arm

--Dips/Chin Machine Super Set: 3 sets of 15 (with 35% /45%/55% Assist).

--Hamstring Curl Machine/Calf Raises 3 x 20 each

--Cable Triceps Push-downs/Cable Biceps Curls Super Set 3 x 20 each

--CAP BIG GUNS ARM SUPER SET (ASK)

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

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