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in the gym today - 6/24/18

6/24/2018

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Rest day...no training scheduled.
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in the gym today - 6/22/18

6/23/2018

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GPP

A1. jump rope x 8 min
B1. reverse hyper x 3 sets x 25 reps
B2. lying leg raise x 3 sets x fail

Train

C1. standing db press x 5 sets x 10-20 reps
D1. rear db fly x 4 sets x 10-20 reps
E1. upright row x 3 sets x 10-20 reps
F1. lateral raise x 4 sets x 10-20 reps
G1. bb shrug x 5 sets x same
H1. db shrug x 1 sets x 100 reps straight

Conditioning

3 rds of:

I1. med ball toss x 10 reps
I2. AirRunner x 30 sec 
I3. burpee x 10 reps

*no rest/set

Cool down

​- 10 min mobility work
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in the gym today - 6/23/18

6/23/2018

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GPP

A1. seated calf raises x 4 sets x 15-25 reps
A2. hammer strength crunch x 4 sets x fail

Train

B1. db curl x 4 sets x 10-20 reps
C1. preacher curl x 4 sets x same
D1. reverse bb curl x 4 sets x same

E1. pressdowns x 5 sets x 10-20 reps
F1. hammer strength extensions x 5 sets x 10-20 reps
G1. incline db extension x 5 sets x same

Conditioning

H1. stairmill x 15 min MISS

Cool down

​- 10 min mobility work
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in the gym today - 6/21/18

6/21/2018

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GPP

A1. jump rope x 8 mins
B1. reverse hyper x 3 sets x 20 reps
B2. band crunches x 3 sets x fail

Train

C1. leg extension x 3 sets x 30 reps
D1. cambered bar squat x 5 sets x 10-20 reps
E1. walking lunge x 3 sets x 10-20 reps
F1. bow bar good morning x 5 sets x 10 reps

Conditioning

3 rds of:

G1. med ball clean x 10/15/20 reps
G2. assault bike x 30 sec
G3. burpee x 10 reps

*no rest/set

Cool down

- 10 min mobility work
0 Comments

in the gym today - 6/20/18

6/20/2018

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Rest day...no training scheduled.
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in the gym today - 6/19/18

6/19/2018

0 Comments

 
GPP

A1. jump rope x 8 min 
B1. reverse hyper x 3 sets x 30 reps
B2. incline bent knee leg raise x 3 sets x fail

Train

C1. incline bb press x 5 sets x 10 reps
D1. flat db press x 3 sets x 10-20 reps
E1. flat db fly x 3 sets x 10-20 reps
F1. incline db press x 4 sets x 10-20 reps

Conditioning

3 rds of:

G1. med ball squat to toss x 10 reps
G2. AirRunner x 30 sec 
G3. burpee x 10 reps

*no rest/set

Cool down

​- 10 min mobility work
0 Comments

in the gym today - 6/18/18

6/18/2018

0 Comments

 
GPP

A1. jump rope x 8 min
B1. reverse hyper x 3 sets x 15 reps
B2. rower roll out x 3 sets x fail

Train

C1. rack deads x 2nd pin x 6-10 reps
D1. pull up x 4 sets x fail
E1. bb row x 5 sets x 10-20 reps
F1. wagon shrug x 5 sets x 10-20 reps

Conditioning

For time:

10-9-8-7-6-5-4-3-2-1

G1. med ball clean x 60 lbs
G2. ski erg x 30 sec
G3. push up 

Cool down

​- 10 min mobility work
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in the gym today - 6/17/18

6/17/2018

0 Comments

 
Rest day....no training scheduled.
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in the gym today - 6/16/18

6/16/2018

0 Comments

 
Rest day...no training scheduled.
0 Comments

in the gym today - 6/15/18

6/15/2018

0 Comments

 
GPP

A1. jump rope x 7 min
B1. reverse hyper x 3 sets x 30 reps
B2. lying leg raise x 3 sets x fail
B3. sled press x 3 sets x 100 ft

Train - ME upper

C1. cambered bar bench press x max effort
D1. flat db press x 2 sets x 20 reps
E1. standing db press x 3 sets x 10-20 reps
F1. chin up x 4 sets x fail
G1. bb row x 4 sets x 10-20 reps
H1. wagon rickshaw shrug x 4 sets x 10-20 reps

Conditioning

3 rds of:

- row x 30 sec
- squat to toss x 10 reps
- burpee x 5 reps

Cool down

- 10 min mobility work
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    Author

    This is the official WR training archive. This IS NOT a prescription....just what we did.  Enjoy!

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 Wholistic Revolution LLC
4076 Biddle Ave.
Wyandotte, MI  48192
734-309-7173

kenneth@thewholisticrevolution.com