MONDAY

3 circuits
Mace Swings 30lbx20
Curls 30lbx12

Bench
225×12
275×5
315×5
350×16,16

Slingshot
405×12

Weighted Dips
120+mini x8,8,8,8

Bottoms Up – Walking
53×10,10,10,10

Overhead Band extensions
#3×25,20

WEDNESDAY

Glute Activation Warmup

Squats
135×3
225+200×3
315+200×2
405+200×2
495+200×2
Add wraps
605+200×5,5,5

THURSDAY

CIRCUIT (4 times)
GHRx20
BW Dips x50
1 leg adductor press x16
Mace Swing x20

Leg extension x20,20

FRIDAY

Bent Over Rows
225×10
315×8
405×8
495×14 <-PR
585×5 <-PR
Hook Grip Hold (Seconds)
605×45,50

Pullups
BWx16,12,12,12

This weeks Epic Burger is from The Local Cow in Gresham. The Wilson Hill features two patties between toasted cheese sandwiches, bacon, American cheese, and D’sauce. I didn’t even have to order an extra patty on it!!!

MONDAY

3 circuits
Mace Swings 30lbx20
Curls 30lbx12

Bench
225×12
275×5
345×16

Incline bench
225+100 x8,8,8

Weighted Dips
120+mini x8,8

Bottoms Up – Walking
53×8,8,8,8

WEDNESDAY

Glute Activation Warmup

Squats
135×3
225×3
315×2
405×2
495×2
Add wraps
550×19+

Glute Ham Raise – elevated
BW x 20,20,20

THURSDAY

CIRCUIT (4 times)
BW Dips x50
Leg Extension x20
Kettlebell Front Twist Raise x16
Mace Swing x20

SATURDAY

Sick so didn’t train
Hook Grip Hold (Seconds)
555×47
605×37
700×25

This weeks Epic Burger picture is from Dicks Kitchen in SE Portland. It was a double Elk Burger with some blue cheese on it. Look at the juices flowing out the side…. So tasty!