Upper Pull

Pulldown
140x8
160x8
180x8
200x6

High to Low Hammer Strength Row
180x8
230x8
250x8
250x8

Kneeling Straight Arm Pulldown - 37.5x10, 42.5x10, 47.5x10, 52.5x10
Chinups - 6, 5, 5, 5

TRX Y's - 4x12
TRX Rows - 4x15

Farmers Walks - across gym and back with 65s, 3 sets

Machine Preacher Curl - 45x15, 15, 55x15, 15

Legs + random

Hip Thrusts
135x10
225x10
315x10
365x10

Farmers Walks - across gym and back with 70s for 3 sets

5 Rounds for time
20 KB swings - 50
10 Burpees
Time: 11:40

Overhead crunches - 25 lbs in one arm, 10 per side for 3 sets

Legs + Random

Single Leg Hip Thrust - 3x15

Kneeling Suitcase Hold - 3x30 seconds per side with 50 lb kettlebell

5 Rounds for time
Fat Grip KB Farmers Walk - across studio and back with 50s
Box Jumps (10, 9, 8, 7, 6) - 37 inches
30 Double Unders
Time - 14:47

Leg Elevated situp - 3x10

Literally made up the timed portion as I was doing it, fun though!

Pull

Final day by Cory.

B1 Overhand barbell bent over row 4x6-8
B2 Neutral grip chins (bw or assisted or pull down) 4x10-12
B3 Supinated farmer carries 4x45s

C1 Reverse DB curl 4x12-15
C2 DB Curl 4x12-15
C3 Hammer Curl 4x12-15

*C1-C3 use same weight for all and don't put down DB until end of hammer curl

D 100 rep each side - single arm DB row or single arm machine row

E 100 rep barbell curl - 45lb for the bros, 25-30lb for the ladies. As few sets as possible

Program is over and thank god is it.  It was horrible, by the end I believe I was doing more harm than good as the volume was just too high, but I certainly did learn some cool techniques I can utilize in the future.

Pull

About how this program is making me feel

Day 12, Brendan's workout.

HS Row
270x3
360x3
360x3
320x6
320x6
320x6

Get through as quick as possible
single arm rows off dumbbell rack
100x4
90x6
80x8
70x10
60x12
50x14
40x16
30x18
20x20
15x22

Triset
Wide Pulldown - 4x10....30
Standing Cable Row - 4x15....27.5
Max time pullup hold (was not long) - 4 sets

Rotating DB Curl, as quick as possible
35sx8
25sx10
20sx12
15sx14
10sx16
5sx18

Triset
Trap Bar Calf Raises - 4x15....170
Farmers Walk - across studio.....170
Trap Bar Shrugs - 4x15.....170

Superset
Cable Curls - 4x21s.....27.5
BO Reverse Fly - 4x21s.....10s

Fun workout.

Legs + Random

Swiss Ball Triplet - 3x8

For time
Row 1000 metres
Run 0.3 miles on ecomill
Row 500 metres
Run 0.15 miles on ecomill
Time: 13:07

Farmers Walks - across gym and back with 75s for 3 sets

Leg elevated situps - 3x10

Legs + Random

Single Leg Hip Thrusts
45x10
65x10
65x10
65x10

Run 1 mile on ecomill - 12:53

Farmers Walk (across studio) - 4 sets with 290

Leg Elevated Situp - 3x10

Legs + Random

Hip Thrusts
135x10
225x10
315x15
315x15
315x15

Row 100 metres for 5 sets, 17 seconds on all sets

Farmers Walks, across gym and back with 75s

TRX Pullin - 3x20

Consistent on the rows, but all sets were tough.  Heaviest weight I have done for sets of 15 on the hip thrusts.

Legs + Random

Hip Thrusts  - 3x20......225

For time
50 Floors on stairmaster
Run 0.50 on ecomill
Time: 19:42

Fat Grip Farmers Walk, across gym and back - 50s

Leg Elevated situps - 3x10

Legs and Random

Single Leg Hip Thrust
25x10
35x10
40x10

5 Rounds for time
10 Overhead Squats - 65
Farmers Walk, across studio and back with 240 pounds
Time: 11:35

Single Leg Box Jumps
3 sets of 5, last two sets were on on highest foam box.

Single Arm Overhead Crunch - 3x10.....25

Good workout, the timed portion was tough but fun, overhead squats were on the easy side.  The single leg box jumps were for fun but still tough.

Legs + Random

Single Leg Hip Thrusts
20x10
30x10
35x10

8 Rounds for time
200 metre row
Run 0.10 miles on ecomill
Time: 19:15

Farmers Walk, across gym and back with 75s

Tension Woodchop - 3x10.....25

The timed portion was tough, sweaty but oddly fun!

Legs + Random

Hip Thrusts
135x10
225x10
315x10
365x10
415x10

3 Rounds for time
Prowler Push there and back - 270
10 Box Jumps - roughly 37 inches
Time: 11:46

5 Minutes Farmers Walk - 45 pound plates
12 trips across gym

Deadbug - 3x10,...27.5

PR on hip thrusts, timed part was one sweaty workout, fun though.

Legs + Random

Single Leg Hip Thrusts
BWx10
15x10
20x10
25x10

Prowler (across gym)
180
360
450
450
450
270

Farmers walks (across gym and back), 3 sets with 75s

Leg Raise Hip Raise - 3x15

Good workout!

Legs + Random

Tabata lying Hip Thrust - holding peak contraction on 'break'
Total of 67 reps

Prowler Drop set starting at 405
Time: 11:53

DB Farmers Walk - there and back with 70s

Cable Deadbug
22.5x10
27.5x10
27.5x10

Good workout, 8 reps higher on the hip thrust tabata style.  The drop set was killer, but I enjoy doing that with the prowler, good workout!

Legs + Random

Hip Thrusts
135x10
225x10
315x10
365x10
405x10

Prowler (push there, drag back)
180
270
270
270

Farmers Walk - there and back with 65s

Pallof Press with bar
27.5x10
32.5x10
32.5x10

Love it, 10 reps on the hip thrusts with 405, the prowler was hard because I couldn't breathe, but overall good workout!

Upper Body

Hammer Strength Bench Pres
90x10
110x10
drop set (130x10, 110x5, 90x5)

Neutral Pulldown
160x10
160x10
drop set (160x10, 120x6, 85x6)

Superset
Overhead Rope Extension - 3x10.....52.5
Rope Pushdown - 52.5x10, 10, 6

Superset
Preacher Curl - 3x10....80
Preacher Curl - 60x10, 8, 8

Farmers Walk - 3 trips there and back with 50s using fat grips

Conditioning

3 Rounds for time
250 Metre row
20 Metres on Marpo at 7
30 Double unders
Time: 8:55

Prowler Sprints (across)
180
many sets at 225
more sets 180
Overall around 8 or 9 sets

Farmers Walk - across studio 3 times
4 sets at 200 lbs

Very nice conditioning routine.  The first part was a little lungs but mostly forearms.  The sprints sapped my energy, very very tough.  The farmers walk killed my grip, but I loved it.

Upper Body

Wide Bench Press
135x12
155x12
175x12

Single Arm Cable Row - 3x12......42.5

Cable Lat Raise - 3x12.....4

Face Pull - 3x12.....42.5

Superset
DB Skullcrushers - 3x10.....30s
DB Neutral Bench Press - 3x10....30s

Incline Curls - 3x6.....25s
Incline Hammer Curls - 3x6.....25s

Fat Grip Farmers Walk with 50s, 3 times across gym and back

Conditioning

Ecomill sprints, 4 sets of max effort

3 Rounds for time
10 Burpees
15 KB Swings - 50
10 Box Jumps - 37 inches
Time: 10:08

Farmers Walk - 200 lbs for 3 sets of 3 trips across studio.

Fun workout, farmers walks burned the grip like crazy.

Conditioning

Random conditioning routine

3 Rounds, each for time
8 Burpees
10 Box Jumps - 37 inches
Farmers walk with 200, across studio and back
Times: 1:49, 1:56, 2:02

3 Rounds, each for time
Run 0.10 miles on ecomill
25 KB Swings - 50
Times: 1:50, 1:36, 1:28

10 Minutes on stairs, 42 floors

The second part got quicker because I ran faster, the swings were all unbroken.