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in the gym today - 7/29/16

7/31/2016

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Rest day....no training scheduled.
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in the gym today - 7/30/16

7/30/2016

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GPP

- 10 min mobility work

Train

A1. Stairmill x 30 mins x MISS

Cool down

- 10 min mobility work
0 Comments

in the gym today - 7/29/16

7/29/2016

0 Comments

 
GPP

- 10 min mobility work

Train

A1.  rear fly x 4 sets x 12-20 reps x 30 sec rest/set
B1. db press x 5 sets x 10-20 reps x same
C1. lateral raises x 4 sets x same x same
D1. arnold press x 4 sets x same x same
E1. db shrugs x 5 sets x 20 reps x same

Conditioning 

F1. Stairmill x 20 mins x MISS

Cool down

- 10 min mobility work
​
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in the gym today - 7/28/16

7/28/2016

0 Comments

 
GPP

- 10 min mobility work

Train

A1. leg extensions x 6 sets x 15-30 reps x 30 sec rest/set
B1. ham curl x 4 sets x 8-15 reps x same
C1. leg press x 4 sets x 20 reps x 45 sec rest/set
D1. bb squat x 4 sets x 20 reps x 60 sec rest/set
E1. walking lunges x 4 sets x 15 reps per leg x same

Conditioning

F1. Stairmill x 20 mins x MISS

Cool down

- 10 min mobility work
​
0 Comments

in the gym today - 7/27/16

7/27/2016

0 Comments

 
GPP

- 10 min mobility work

Train

A1. db curls x 4 sets x 12-25 reps x 30 sec rest/set
B1. reverse grip ez bar curls x 4 sets x same x same
C1. preacher curls x 5 sets x same x same
D1. pressdown x 6 sets x 15 reps x same
E1. hammer strength extensions x 5 sets x 10 reps x same
F1. dips x 5 sets x fail x 30 sec rest/set
G1. skullcrushers x 4 sets x 15-25 reps x same



Conditioning 

I1.  Stairmill x 20 mins x MISS

Cool down

​- 10 min mobility work
0 Comments

in the gym today - 7/26/16

7/26/2016

0 Comments

 
GPP

- 10 min mobility work

Train

A1. incline db press x 5 sets x 8-20 reps x 30 sec rest/set
B1. hammer strength incline press x 4 sets x same x same
C1. cable fly x 3 sets x 15-25 reps x same
D1. flat db press x 4 sets x 10-20 reps x same

Conditioning

E1. Stairmill x 20 mins x MISS

Cool down

- 10 min mobility work
0 Comments

in the gym today - 7/25/16

7/25/2016

0 Comments

 
GPP

- 10 min mobility work

Train

A1. CGPD x 5 sets x 8-20 reps x 30 sec rest/set
B1. low row x 4 sets x 12-15 reps x same
C1. Pull ups x 4 sets x fail x same
D1. Hammer Strength High Pull x 4 sets x 8-15 reps x same

Conditioning

E1. Stairmill x 20 mins x MISS

Cool down

​- 10 min mobility work
0 Comments

in the gym today - 7/24/16

7/24/2016

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Rest day....no training scheduled.
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in the gym today - 7/23/16

7/23/2016

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Rest day....no training scheduled.
0 Comments

in the gym today - 7/22/16

7/22/2016

0 Comments

 
GPP

- 10 min mobility work

A1. Rower x 500 m 

3 rounds:

B1. push up x 10 reps 
B2. pull up x 5 reps
B3. Rope slam x 10 reps


Train

C1. Standing BB press x 6 sets x 6 reps x 60 sec rest/set
D1. CGPD x 5 sets x 8-12 reps x same
E1. Db shrug x 5 sets x 8-20 reps x 45 sec rest/set
F1. Dips x 5 sets x 8-15 reps x same
​

Conditioning

F1. Hill sprint x 7 rds x 20 sec on/40 sec off

Cool down

​- 10 min mobility work
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    This is the official WR training archive. This IS NOT a prescription....just what we did.  Enjoy!

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

kenneth@thewholisticrevolution.com