Friday, January 18, 2019

1/18/19

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 10 reps

#1  BB Push Press - work up to a moderate set of 5 reps

#2  This is 4 rounds:
      Burpee Pullup                          4-7-10-13 reps
      Plate Front Raise                     6-9-14-15 reps
      Inverted Row                           14-11-8-5 reps
      Seated DB Shoulder Press      16-13-10-7 reps

      Round 1 is 4 burpee pullups, 6 front raises, 14 rows, and 16 presses.
      Round 2 is 7 burpee pullups, 9 front raises, 11 rows, and 13 presses, etc.  
      REST at least 1 minute between rounds.  

#3  DB Lateral Raise - 3 sets x 15 reps

Thursday, January 17, 2019

1/17/19

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps

#1  BB Power Clean
      Work up to a heavy set of 4 reps.

#2  BB TEMPO Back Squat - 4 sets x 6 reps
      5 second descent on each rep
      Set 1 - 55% of Back Squat 1RM
      Set 2 - 60%
      Set 3 - 65%
      Set 4 - 70%

#3  Start a timer:
      EVEN minutes - Clean Grip Deadlift - 3 reps at 100% of Clean 1RM
      ODD minutes - Any order, any combination, do:
                                   Pullup - 25 reps
                                   Hand Release Pushup - 50 reps
                                   Air Squat - 75 reps
      You are done with #3 when you finish all reps of pullup, pushup, and air squat.

Tuesday, January 15, 2019

1/15/19

Warmup - Do 2 rounds of:
      Pullup - 6 reps
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Back Squat - 12 reps

#1  Clean Grip BB Row - 5 sets x 10 reps
      Same weight all 5 sets.  Pick a weight that is challenging
      but you can get all 10 reps every set.

#2  Start a timer.  Do 3 rounds of:
      0:00 - Air Squat - 24 reps
      1:00 - DB Row - 18 reps (9 reps each side, heavy)
      2:00 - Burpee - 12 reps
      3:00 - Standing BB Curl - 12 reps
      4:00 - DB Reverse Fly - 12 reps

      Round 2 starts at 5:00.  Round 3 starts at 10:00.

Monday, January 14, 2019

1/14/19

Warmup - Do 2 rounds of:
      DB Row - 8 reps each side (moderate weight)
      Air Squat - 12 reps
      Pushup - 16 reps (not hand release)

#1  BB Rack Press
      5 sets x 4 reps at 80-85% of Bench Press 1RM

#2  Do one round of:
      BB Back Squat - 20 reps at 40% of Back Squat 1RM
      Stability Ball Pushup - 20 reps (feet on ball, hands on bench)
      Inverted Row - 20 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps
      EZ Curl Bar Nosebreaker - 20 reps
      Goblet Squat - 20 reps

#3  With a 3 minute time limit, run 300 meters and then with
      the remaining time, do as many Hand Release Pushups as you can.

#4  BB Bench Press
      Set 1 - As many reps as you can at 75% of 1 Rep Max
      REST one minute
      Set 2 - As many reps as you can at 65% of 1 Rep Max

Friday, January 11, 2019

1/12/19

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Seated DB Shoulder Press - 5 sets x 12 reps
      Same weight for all 5 sets.

#2  In any order and any combination, do:
      Burpee - 40 reps
      Cable Row - 40 reps at 100 lbs
      DB Lateral Raise - 40 reps
      Run 400 meters
      BB Waiter's Walk - 200 meters with 95 lbs
      Plank - 2 total minutes (elbows and toes)

1/11/19

Warmup - Do 2 rounds of:
      DB Row - 10 reps each side (moderate weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB TEMPO Back Squat - 4 sets x 8 reps
      5 second descent on each rep
      Set 1 - 55% of 1RM
      Set 2 and 3 - 60% 
      Set 4 - 65%

#2  BB Clean Grip Deadlift (no pause)
      5 sets x 3 reps
      Start with a moderate weight and work up to a heavy, but perfect 3.

#3  In 15 minutes, with a partner, do as many rounds as you can of:
      Pushup (not hand release) - 30 reps
      Double Under - 60 reps
      BB Row - 30 reps
      Air Squat - 30 reps

      Only one partner is working at a time.  Divide up the reps however you like.
      (continuous work)

Wednesday, January 9, 2019

1/9/19

Warmup - Do 2 rounds of:
      DB Reverse Fly - 9 reps
      Pushup - 12 reps (not hand release)
      Air Squat - 15 reps

#1  BB Inverted Row - 6 sets x 12 reps
      Legs straight.  Heels on a bench.
      Start a set every 90 seconds until you do all 6 sets.  

#2  In 8 minutes, do as many rounds as you can of:
      Burpee Pullup - 8 reps
      Seated DB Shoulder Press - 8 reps
      18" Box Squat - 8 reps
      Pushup to DB Row - 4 reps
      Double Under - 24 reps
      (continuous work)