WOD 2/1/13

UPPER

Warm Up:
Pull Aparts 50x
Landmine Jammer 3x10
Half Kneeling Cable Unilateral Row 2x12 ea.

Main Work:
Bent over Row (work up to heavy 10) then use this Weight For a Kroc Row Rep Max (w/ straps)
Inverted Rows (As many sets possible) x8

Secondary Work:
Chest Dips 3x10
Neutral Grip Seated Cable Rows 4x15
Military Press 4x10

Superset (x3):
Continuous Tension Pull Overs x12
Unilateral Incline Press x10

Accessory:
Landmine Lat Raise 3x10
Cable Rear Delt Rotations 3x12

Cool Down:
Stretch and Foam Roll

WOD 1/31/13

LOWER

Warm Up:
High Box Step-Ups 1x20
Landmine Overhead Squats 3x6

Main Work:
Powerlifting Squat to 3RM
Conventional Deadlift (As Many sets as possible) x8

Secondary Work:
Front Squat 3x15
Ham Curl 4x10
BB Hip Thrusts 3x20

Superset (x3):
Band Resisted Back Extension x8
DB Lunge x15

Accessory:
Seated Calf Raises x12
      ssx4 w/ (R) Toe Eversions x25
Ab Rollouts 2x20

Cool Down:
Stretch and Foam Roll

WOD 1/30/13

ACCESSORY

Warm Up:
40x Push-Ups
20x Pull-Ups

Main Work:
Standing Fat Bar Curl 2x21's
Tricep Pushdowns 3x15
Alternating Biceps DB Hammer Curls 3x10ea.
Reverse Grip DB Concentration Curl 3x20

Superset (x4):
Continuous Tension Preacher Curl x15
Band Resisted BB Overhead Extension x15

Accessory:
Rear Delt Swings 3x20
Toes to Bar 3x10
Crunches 3x30

Cool Down:
Stretch and Foam Roll

WOD 1/29/13

LOWER

Warm Up:
Overhead Squat 2x10
KB Swings 2x15

Main Work:
Low Handle Trap Bar DL to 3RM
Hack Squat (As many sets as possible)x8 @70% Approx. 1RM

Secondary Work:
Step-Ups 3x10
Band Resisted Squats (continuous tension) 2x20
Glute-Ham Raise 3x6

Superset (3x):
Quad Extension x12
Ham Curl x15

Accessory:
Calf Raise 4x12
      superset w/ Band Toe Eversions x12

Cool Down:
Stretch and Foam Roll

WOD 1/28/13

UPPER

Warm Up:
Sled Crawl x2 Trips
Push Ups x20

Main Work:
Floor Press to 3RM
Push-Ups AMSAPx8

Secondary Work:
Neutral Grip Lat Pull Down 3x15
Incline DB Press 3x12
Bench Supported Shrugs 3x20

Superset (x3):
Cable Fly x15
Straight Arm Pull Down x20

Accessory:
Meadows 6-Ways 5x12

Cool Down:
Stretch and Foam Roll

NEW WOD FORMAT

For this cycle, there will be a totally different format than was used before.  Below is the basic template with a brief description for each.

General Warm Up

• This includes stuff to get the heart rate up, mobility drills, etc.

Specific Warm Up

• Here you will do the first designated exercise in sets of 3 repititions
• Should be at least 24 total reps, or 8 sets of 3x
• This will be all attempts up until your final 3RM attempt of the day
• This will be included when you calculate total volume
• Each Week you should try to add more volume than last week

Maximal Attempt

• This will be your final attempt on the First compound lift of the day
• Once a rep is missed, move on to next exercise

Rep Work

• Should be done at approximately 70% of your 1RM on designated lift
• You will do as many sets of 8 as possible before you miss a rep, then move on to next exercise
• Try to add more sets each week

Accessory Work

• Will vary from week to week, idea is to add more and more volume
• Focus should be on Pump work
• Will consist of changing exercises, followed by a superset
• Additional Work will come after to target week or High Frequency areas

Cool Down

• Will always consist of Stretching and SMR techniques (foam rolling, self massage, etc.)

Each day you should total up your volume for the day including from your first specific warm up attempt, through the accessory work.  The volume should be totaled each week, and the next, you should try to beat it.

DELOAD WEEK

1/21/13-1/25/13

Following the Deload Week will be a Overreach Phase, and will be the last hypertrophy based mesocycle before the bodybuilding shows.  Information for the shows can be found below:

Mr. Natural Philly & Mr. Natural Anthracite (NGA)

http://www.mrnaturalphilly.com/pages/currentcontests.html

The Husky Classic (OCB)

http://huskyclassic.webs.com/

WOD 1/18/13

UPPER- BACK EMPHASIS

Warm Up:
Landmine Row 4x10
KB Around the Worlds 2x10 ea.
Standing Cable Press 2x12

Main Work:
Lat Pull Down 4x6
Dips 3x8
Horizontal Row 3x12
Incline DB Press 3x10
Shrugs 2x25
Push Ups 2x30

Secondary Work:
Chest Supported DB "W's" 4x10 (Drop Set)
Crunches 4x30

Cool Down:
Stretch and Foam Roll

WOD 1/17/13

LOWER

Warm Up:
Goblet Squat 2x10
DB Snatch 4x2

Main Work:
Deadlift 6x4
Split Squat 2x12
Trap Bar DL 3x6
Hip Thrust 2x20
Quad Extension 2x20

Secondary Work:
Seated Calf Raise 3x15
Ab Roll Outs 4x10

Cool Down:
Stretch and Foam Roll

WOD 1/16/13

ACCESSORY

Warm Up:
Pull Aparts 50x
Landmine Jammer 5x4
DB Pull Over 2x8

Main Work:
Close Grip Bench 4x6
Standing BB Curl 3x10
Overhead Extension 3x12
Swiss Preacher Curl 3x12
Triceps Pushdown 2x20
Isolation Curl 1x20 ea.

Secondary:
Log Press/ Football Bar Pushpress to Heavy 10x
Band Lat Raise w/ Iso Hold 3x10:10

Cool Down:
Stretch and Foam Roll

WOD 1/15/13

LOWER

Warm Up:
Multidirectional Lunges 3x10m
Swiss Ball Ham Curls 2x8
Skater Squats w/ Front Raise 2x12

Main Work:
Back Squat 4x6
Seated Good Morning 3x6
Front Squat 3x6
Romanian Deadlift 3x10
DB Lunge 2x15
Ham Curl 2x20

Secondary Work:
Heavy Standing Calf Raises 4x8
Toes to Bar 3x12

Cool Down:
Stretch and Foam Roll

WOD 1/14/12

UPPER- CHEST EMPHASIS

Warm Up:
Shoulder Series @5 lbs. x5 ea.
SS 4x Push Ups 10x
          Pull Aparts 20x

Main Work:
Cambered Bar Bench 4x6
Pull Ups 3x8
Incline Football Bar Press 3x8
Straight Arm Pull Down 3x12
Pec Dec 2x15
Kroc Row 2x20

Secondary Work:
DB Rear Delt Raises 1x15 (@W)
DB Rear Delt Swings 1x30 (@2xW)
DB Rear Delt Raises 1x15 (@W)
DB Lat Raises 2x20

Cool Down:
Stretch and Foam Roll

WOD 1/11/13

UPPER- Back Emphasis

Warm Up:
DB Y,T,W,I Circuit 2x8 ea.
Pallof Press 3x8 ea.

Main Exercises:
Lat Pulldown 4x6
Dips 3x8
Horizontal Row 3x12
Incline DB Press 3x10
Shrugs 2x25
Push Ups 2x30

Secondary Exercises:
Upright Row 3x15
Crunches 4x25

Cool Down:
Stretch and Foam Roll

WOD 1/10/13

LOWER- POSTERIOR CHAIN EMPHASIS

Warm Up:
Skater Squats 2x15
KB Swings 2x10

Main Work:
Deadlift 6x4
Split Squat 2x12
Hip Thrust 3x8
Pull Through 2x20
Quad Extension 2x20

Secondary Work:
Calf Raise (10!)
Toes To Bar 4x8

Cool Down:
Stretch and Foam Roll

WOD 1/9/13

ARMS

Warm Up:
70x Pull Aparts
Push Press 4x2

Main Work:
Close Grip Bench 4x6
Standing BB Curl 3x10
Overhead Extension 3x12
Swiss Preacher Curl 3x12
Triceps Pushdown 2x20
Isolation Curl 1x20

Secondary Work:
Seated Arnold Press 3x20
Cable Lat Raise 2x25

Cool Down:
Stretch and Foam Roll

WOD 1/8/13

LOWER- QUAD EMPHASIS

Warm Up:
BB Complex at 45 lbs. x 3 ea.

• Hang Clean
• Front Squat
• Jerk
• OH Squat
• Snatch
• Snatch Balance
• Reverse Lunge Left
• Reverse Lunge Right

Main Work:
Back Squat 4x6
Good Morning 3x6
Front Squat 3x6
RDL's 3x10
DB Lunge 2x15
Ham Curl 2x20

Secondary Work:
BW Calf Raises 100 AFAP
Ab Rollouts 4x8

Cool Down:
Stretch and Foam Roll

WOD 1/7/13

UPPER- CHEST EMPHASIS

Warm Up:
Med Ball Push Ups 20x
Pull Aparts 90x

Main Work:
Cambered Bar Bench Press 4x6
Pull Ups 3x8
Incline Football Bar Press 3x8
Straight Arm Pull Down 3x12
Pec Dec 2x15
Kroc Row 2x20

Secondary Work:
Rear Delt Flyes 3x20
Lateral Delt Band Raises 3x20

Cool Down:
Stretch and Foam Roll

WOD 1/4/13

UPPER/ BACK EMPHASIS

Warm Up:
1/4 Mile Run
Split Snatch Balance 3x3
Med Ball Slams 4x1

Main Work:
Lat Pull Down 4x6
Dips 3x8
Horizontal Row 3x12
Incline DB Press 3x10
DB Shrugs 2x25
Push Ups 2x30

Secondary:
Cable Unilateral Rear Delt Raises 3x15
Crunches 3x30

Cool Down:
Stretch and Foam Roll

WOD 1/3/13

POSTERIOR CHAIN EMPHASIS

Warm Up:
50x Pull Aparts
2x12 KB Swings

Main Work:
Deadlift 6x4
Split Squat 2x12
Hip Thrust 3x8
Trap Bar DL 3x6
Pull Through 2x20
Quad Extension 2x20

Secondary Work:
Seated Calf Raises 100x AFAP (w/ BW)
Ab Roll-outs 3x12

Cool Down:
Stretch and Foam Roll

WOD 1/2/13

ARMS

Warm Up:
Overhead Squats 2x6
Split Snatch 4x2
Band Pull Aparts 80x

Main Work:
Close Grip Bench Press 4x6
Standing BB Curl 3x10
Overhead Extension 3x12
Swiss Bar Preacher Curl 3x12
Triceps Pushdown 2x20
Isolation Curl 1x20 ea.

Secondary Work:
Swiss Bar Front Delt Raise 3x12
        Superset w/
Lateral Delt Band Raise 3x15

Cool Down:
Stretch and Foam Roll