High Rep Upper Body

Floor Press 3 x 15

Max Rep Wide Grip Pushups (25 lb plate)

Max Rep Close Grip Pushups (25 lb plate)

Bent Over Row 4 x 20 +

Chins 1 x Max + 7

Tabata Abs

:20 on :10 off

8 Rounds

"I could feel his muscle tissues collapse under my force.

It's ludicrous these mortals even attempt to enter my realm."

~ Mike Tyson

Assistance and Recovery

"Courage is very important.

Like muscle, it is strengthened by use."

~ Ruth Gordon

Upper Body Max Effort

ME Close Grip Bench

Bent Over Rows 3 x 8 - 15 (overhand wide grip)

Chins 1 x Max + 5

Standing Lateral Raises 3 x 8 - 15

DB Bicep Seated Curls

Max Reps of 4 different weights no breaks

"If you fail to plan, you plan to fail."

~ unknown

Assistance and Recovery

"If you want to be a champion you can't have any kind

of outside negative coming in to affect you.

So I trained myself for that.

To be totally cold

and not have things going through my mind."

~ Arnold Schwarzenegger

ME Deadlift

Zercher Deadlift 5 x 5

Wide Stance Good Mornings 3 x 12

Heavy Abs

"Sometimes it's the smallest decisions that can change your life forever."

~ Keri Russell

Assistance and Recovery

"Build up your weaknesses until they become your strong points."

~ Knute Rockne

ME Press > Push Press

DB Close Grip Press and Extension 3 x 8 - 12

Lat Pulldowns 3 x 8 - 12 (varying grips)

DB Shrugs 2 x 12 (2 sec holds)

Lateral Raises 3 x 8 - 12

DB Alternating Curls 3 x Max

Side Bends 3 x 10

"To know the road ahead, ask those coming back."

~ Chinese Proverb