Week 2- Day 1- ME Upper

A) *Band Bench Press- Max Set x 3

*http://www.youtube.com/watch?v=tPZPiYn14tk

B) Incline Dumbbell Bench- 2 x Max Reps

C1) T-Bar Row- 3 x 12

C2) One Arm Strict Dumbbell Press- 3 x 12ea.

C3) Band Pull Aparts- 3 x 12

Week 1- Day 4- ME Lower

A) *Front Squat- Max Set x 5

*http://www.youtube.com/watch?v=yHu4jhUbx9M

B) Snatch Grip Deadlift- 3 x 5 (heavy)

C1) Pull-Ups- 2 x 6

C2) **Weighted Glute-Ham Raise- 2 x 6

**http://www.youtube.com/watch?v=ne_pPfxb-_8&feature=PlayList&p=38118BDBCF106702&playnext=1&playnext_from=PL&index=26

D1) Pull Through- 2 x 6

D2) Kettlebell Side Bends- 2 x 10ea.

Week 1- Day 3- Rep. Upper

A) Overhead Press- 5 x 3

B) Parallel Bar Dips- 3 x Max Reps

C1) Chin-Ups- 4 x 8

C2) Rear Delt Flyes- 4 x 12

Week 1- Day 2- DE Lower

A) Elevated Deadlift (4")- 8 x 3

B) Barbell Rows- 2 x 8

C1) *Kettlebell Snatch- 2 x 8ea.

C2) Glute-Ham Raise- 2 x 8

*http://www.youtube.com/watch?v=6Ubc4uJdyB8

D1) Glute Bridge + Hamstring Curl- 2 x 8 (hold @ bridge and @ curl)

D2) **Ab Pulldown- 2 x 10

**http://www.youtube.com/watch?v=gU4VKgU-DWk

Week 1- Day 1- ME Upper

Back from Mexico now its time to get strong. This week I am going to begin incorporating a 12 week deadlift program by A.J. Roberts into my program for my dynamic and maximum effort lower days. I will do some tweaking to the program to fit my needs however it is more or less the same as his design on these days.

A) Reg. Barbell Bench- Max Set x 5

B) *Dumbbell Floor Press- 2 x Max Reps

*http://www.youtube.com/watch?v=jK-jaXQYIsA

C1) Narrow Grip Cable Rows- 4 x 12 (hold at full contraction)

C2) Facepulls- 4 x 12

D) **Barbell Clean and Push Press- 3 x 10

**http://www.youtube.com/watch?v=IamNEXTZSgE

Conditioning Workout

THIS WORKOUT WAS SKILLFULLY DESIGNED BY JUSTIN JUNG, DRIVE EXERCISE SPECIALIST AND MY BEST FRIEND.

1a) Row 250meters- 3 sets

1b) Stairs- 3 x (however long it takes the other person to row 250m)

[This combo is meant to be done with 2 people in relay fashion, one person runs stairs and the other rows, once the rower reaches 250meters both people stop, then switch, thats one set. Also, keep track of the number of stairs you get each set, it will be used later on in the workout]

2a) *Overhead Walking Lunge w/ 45lbs plate- 3 x 20 steps

2b) **Kettlebell Clean and Thruster- 3 x 10

2c) Med Ball Twists- 3 x 20ea.

*http://www.youtube.com/watch?v=lV3050DsHig

**http://www.youtube.com/watch?v=VzxpNu-wDj8

3a) Med Ball Side Slams- 3 x 10ea.

3b) Skip Rope- 3 x 100

3c) Pull-Ups- 3 x 15

4) Tire Flips- this is were the total stairs come into play, you have to do the number of tire flips that your partner got in total stairs (e.g. if I ran 4 sets of stairs each set Justin has to do 12 tire flips)

ME Lower

A) Reg. Deadlifts- work up to orm (one rep max)

B) Dumbbell Walking Lunge- 3 x 12ea.

C) Kettlebell Swing- 3 x 15

*Ab Circuit:

D1) Runners Sit-Up- 4 x 10

D2) V-Ups- 4 x 10

D3) Toe-Touches- 4 x 10

D4) Hip Thrusts- 4 x 10

*http://www.youtube.com/watch?v=izDf0MCR2DU