1/27/25

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - 7 sets x 3 reps

Set 1 - 82.5% of 1RM

Set 2 - 90% of 1RM

Sets 3 to 7 - 82.5% of 1RM

#2  BB Romanian Deadlift 

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Start with a moderate weight then add weight each set. 

#3  Do 3 rounds of:

DB Row                                    12 reps each side

Plank                                        60 seconds

Medicine Ball Wall Ball             30-20-10 reps

Sledgehammer VS Tire             10 reps each side

1" Deficit Pushup                      25

Goblet Squat                             10-20-30 reps

1/25/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

3 sets x 5 reps

Work up to a moderately heavy set of 5 reps.

#2  BB Row - 6 sets x 6 reps

Set 1 - 6 reps at 90% of top weight for today

Set 2 - 6 reps at top weight

Sets 3 to 6 - 6 reps back down at 90% of top weight

#3  In 8 minutes, do as many rounds as you can of:

Inverted Row                  8 reps

DB Thruster                    12 reps

Double Under                  24 reps

DB Suitcase Carry           25 meters each hand 

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of: 

Inverted Row                  12 reps

DB Thruster                    18 reps

Double Under                  36 reps

DB Suitcase Carry           25 meters each hand 

1/24/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - 6 sets x 5 reps

Set 1 - 5 reps at 90% of your top weight for today

Set 2 - 5 reps at top weight for today

Sets 3 to 6 - 5 reps back down at 90%

Goal for set 2 is a max set of 5 reps.

#2  BB Incline - regular tempo

1 set x 9 reps

1 set x 7 reps

1 set x 5 reps

1 set x 3 reps

Start with a moderate weight, then try to add weight each set. 

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, Burpee - 8 reps 

At 13:00, in any order and any combination, do:

Pullup                              40 reps

Close Grip Pushup           80 reps

Air Squat                          120 reps

DB Farmer's Carry            300 meters

How to Improve Your Technique and Do More Pullups

1/22/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press 

1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps

Start light, then add weight each set.

#2  Do 3 rounds of:

DB Reverse Fly           12 reps

DB Lateral Raise         12 reps

Plate Front Raise        12 reps

REST between rounds. 

#3  Do one round of:

Medicine Ball Wall Ball           25 reps

BB Row                                   20 reps

Run                                         400 meters

Goblet Squat                           30 reps

Regular Pushup                      40 reps

Sledgehammer VS Tire           15 reps each side

Regular Pushup                      40 reps

Goblet Squat                           30 reps

Run                                         400 meters

BB Row                                   20 reps

Medicine Ball Wall Ball           25 reps

1/21/25

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - 6 sets x 5 reps

Set 1 - 80% of 1RM

Set 2 - 87.5% of 1RM

Sets 3 to 6 - 80% of 1RM

#2  BB Romanian Deadlift 

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Start with a moderate weight then add weight each set. 

#3  In any order and any combination, do:

Inverted Row           50 reps 

DB Thruster             50 reps

Double Under          150 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

1" Deficit Pushup              75 reps

Air Squat                          125 reps

DB Suitcase Carry             150 meters each side

1/19/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

3 sets x 5 reps

Work up to a moderately heavy set of 5 reps.

#2  BB Row - 6 sets x 6 reps

Set 1 - 6 reps at 90% of top weight for today

Set 2 - 6 reps at top weight

Sets 3 to 6 - 6 reps back down at 90% of top weight

#3  Do 4 rounds of:

Pullup                       12 reps

Double Under          20-30-40-50 reps

Then do 4 rounds of:

DB Farmer's Carry         50 meters

Burpee                              6-12-18-24 reps

Then do 4 rounds of:

Plank                                       45 seconds

DB Ground to Overhead       8-10-12-14 reps each side