T Nation

Leave it all on the Floor Training

Well to just put it out there, I get tired of jumping from routine to routine, so I am just going to do them all. This is probably going to hurt so good. I know this sounds like alot, but a little background on me, I am former force recon for the Marine Corps, and Spec Ops for the Army, so I am used to the abuse… haha

Day 1:

Super Hero Training

Top Half Overhead Press 6x2 - 205
Mil Press 6x3 - 135
Push Press 6x2 - 155
Med Ball Push Press 6x8 - 20
Speed DB Press 6x8 - 80 @ 2-40 db
Feet Elve Plyo Push up 6x8 -

Top Half Squat 6x2 - 305
Front Squat 6x3 - 155
Hang Power Snatch 6x2 - 135
Jump squat 6x8 - 40 db
Vert Jump 6x8 -
Back Sprints 6x1min

IBB

Top Half Overhead Press 3x3 - 225
High Incline Bench 6x3 - 205
Push Press 3x1 - 185
3x3 - 185
1x max - 135

VELOCITY

Db Squat 40 - 80
DB Bench 40 - 80
Bent Row 40 - 135
Plank 4 x 1min

Ab Routine from P90X

1 hr 17 min


I got the traps popping pretty good…haha