Saturday, July 20, 2019

7/20/19

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 5 reps
      Air Squat - 10 reps

#1  BB Clean Grip Row - 5 sets x 8 reps
      Same weight all 5 sets.

#2  In 8 minutes, do as many rounds as you can of:
      Pushup to DB Row - 6 reps
      Goblet Squat - 12 reps
      Inverted Row - 8 reps
      24" Box Jump - 8 reps
      (continuous work)

#3  Standing DB Curl - 4 sets x 12 reps
      Same weight all 4 sets.  Heavier than 7/14/19.

Friday, July 19, 2019

7/19/19

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

#1  BB TEMPO Bench Press - 3 sets x 5 reps
      Start with a light weight for set 1, and then add weight for sets 2 and 3.
      TAKE 5 SECONDS TO LOWER THE WEIGHT on each rep.
      Normal tempo on the way up.

#2  Do one round of:
      Run 300 meters
      Bear Crawl - 50 meters
      Cable Row - 20 reps at 100 lbs
      DB Bench Press - 20 reps
      Pullup - 10 reps
      Seated DB Shoulder Press - 10 reps
      REST 60 seconds
      Burpee - 20 reps
      REST 60 seconds
      Seated DB Shoulder Press - 10 reps
      Pullup - 10 reps
      DB Bench Press - 20 reps
      Cable Row - 20 reps at 100 lbs
      Bear Crawl - 50 meters
      Run 300 meters

#3  EZ Curl Bar Nosebreaker - 5 sets x 9 reps
      Start light then add weight each set.  Finish heavier than 7/13/19.

Tuesday, July 16, 2019

7/17/19

Warmup - Do 3 rounds of:
      Pushup - 9 reps (not hand release)
      Air Squat - 12 reps
      Banded Pull Apart - 15 reps

#1  BB Push Press
      Work up to a heavy set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.

#2  Do 5 rounds of:
      Seated DB Shoulder Press      3-6-9-12-15 reps
      BB Row                                    10 reps at 135 lbs
      Goblet Squat                            15 reps
      REST 1 minute

      For the shoulder press, do 3 reps for round 1, 6 reps for round 2, etc.

Monday, July 15, 2019

7/16/19

Warmup - Do 2 rounds of:
      Cable Row - 10 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB TEMPO Back Squat - 4 sets x 4 reps
      Start with a light weight for set 1, then add weight for sets 2, 3, and 4.
      TAKE 5 SECONDS TO LOWER THE WEIGHT on each rep.
      Finish heavier than 7/4/19.

#2  This is 10 rounds.  Round 1 looks like this:
      0:00 - Pullups
      0:30 - Hand Release Pushups
      1:00 - Air Squats

      Round 2 starts at 1:30.  Round 3 starts at 3:00, etc.
      YOU PICK the number of reps for pullups, pushups and air squats, then
      DO THE SAME NUMBER of reps every round.  Pick numbers that are
      challenging but you can get through 10 rounds.
      So if you pick 5 pullups, 10 pushups, and 15 air squats, for example, 
      do that every round.

      After you finish the 10 rounds, immediately run an untimed 800 meters.

Saturday, July 13, 2019

7/14/19

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      Kettlebell Deadlift - 15 reps
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Back Squat - 9 reps
      Unweighted BB Clean Grip Row - 9 reps

#1  Cable Row - 6 sets x 10 reps
      Same weight all 6 sets.
      Go heavier than 7/8/19.

#2  In 9 minutes, do as many rounds as you can of:
      Pullup - 6 reps
      DB Thruster - 6 reps
      Inverted Row - 6 reps
      DB Alternating Incline Bench Press - 6 reps each side
      Air Squat - 12 reps
      (continuous work)

#3  Standing DB Curl - 3 sets x 15 reps
      Same weight all 3 sets.
      Both arms at the same time.

7/13/19

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      BB Bench Press - 6 reps at 135 lbs or 50% of 1RM, whichever is lighter
      Unweighted BB Back Squat - 12 reps

#1  BB Rack Press
      Work up to a heavy set of 7 reps.
      Then take off 10% and do 2 more sets x 7 reps.

#2  This is 3 rounds.  Round 1 looks like this:
      Hand Release Pushup - 7 reps
      18" DB Step Up - 6 reps each side
      Hand Release Pushup - 7 reps
      BB Row - 10 reps at 135 lbs
      Hand Release Pushup - 7 reps
      BB Back Squat - 14 reps at 135 lbs

      For round 2, do 9 reps for each set of pushups.
      For round 3, do 11 reps for each set of pushups.
      Reps for step ups, rows, and back squats stay the same each round.

      REST at least 2 minutes between rounds.  

#3  EZ Curl Bar Nosebreaker - 4 sets x 12 reps
      Same weight for all 4 sets.
      Go heavier than 7/7/19.  

Wednesday, July 10, 2019

7/11/19

Warmup - Do one round of:
      Banded Pull Apart - 15 reps
      Pushup - 15 reps (not hand release)
      Unweighted BB Back Squat - 15 reps

#1  Standing BB Shoulder Press 
      Work up to a heavy set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.

#2  Every minute, on the minute, do 5 reps of Seated DB Shoulder 
      Press.  When you are not doing shoulder presses, in any order and  
      any combination, do:
      Burpee - 40 reps
      Cable Row - 60 reps at 100 lbs

      You are done with #2 when you finish all reps of Burpee and Cable Row.