Warmup - Do 2 rounds of:
DB Row - 5 reps each side (light weight)
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
#1 BB Row - 4 sets x 10 reps
Start light then add weight each set.
#2 This is 10 rounds of continuous work:
Medicine Ball Wall Ball - 8 reps
Inverted Row - 6 reps
#3 Standing DB Curl
1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps
Start light then add weight each set.
Both arms at the same time.
Monday, September 30, 2019
Saturday, September 28, 2019
9/29/19
Warmup - Do one round of:
Air Squat - 25 reps
Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
DB Reverse Fly - 15 reps (light weight)
Unweighted BB Thruster - 10 reps
#1 BB Bench Press - 3 sets x 12 reps
Set 1 - 12 reps at 63% of 1RM
Sets 2 and 3 - 12 reps (take off 20 lbs from set 1)
#2 Do one round of:
Pullup - 40 reps
REST 1 minute
DB Thruster - 40 reps (light weight)
REST 1 minute
Double Under - 40 reps
REST 1 minute
Hand Release Pushup - 40 reps
REST 1 minute
24" Box Jump - 40 reps
REST 1 minute
Unweighted BB Standing Shoulder Press - 40 reps
For each exercise, the 40 reps are not expected to be unbroken. Just work
as quickly as you can to finish all 40 reps, then rest 1 minute, then move
on to the next exercise.
#3 DB Incline Bench Press - 3 sets x 15 reps
Finish heavier than your top set from 9/23/19.
Air Squat - 25 reps
Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
DB Reverse Fly - 15 reps (light weight)
Unweighted BB Thruster - 10 reps
#1 BB Bench Press - 3 sets x 12 reps
Set 1 - 12 reps at 63% of 1RM
Sets 2 and 3 - 12 reps (take off 20 lbs from set 1)
#2 Do one round of:
Pullup - 40 reps
REST 1 minute
DB Thruster - 40 reps (light weight)
REST 1 minute
Double Under - 40 reps
REST 1 minute
Hand Release Pushup - 40 reps
REST 1 minute
24" Box Jump - 40 reps
REST 1 minute
Unweighted BB Standing Shoulder Press - 40 reps
For each exercise, the 40 reps are not expected to be unbroken. Just work
as quickly as you can to finish all 40 reps, then rest 1 minute, then move
on to the next exercise.
#3 DB Incline Bench Press - 3 sets x 15 reps
Finish heavier than your top set from 9/23/19.
Thursday, September 26, 2019
9/27/19
Warmup - Do 2 rounds of:
Banded Pull Apart - 15 reps
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 10 reps
#1 Seated DB Shoulder Press - 4 sets x 10 reps
Start light, then add weight each set. Finish heavier than top set from 9/21.
#2 Do 2 rounds of:
BB Push Press - 6 reps
Sledgehammer VS Tire - 9 reps each side
EZ Curl Bar Nosebreaker - 12 reps
Goblet Squat - 15 reps
Cable Row - 18 reps at 100 lbs
DB Incline Bench Press - 21 reps
American Kettlebell Swing - 24 reps
Air Squat - 27 reps
REST 2 minutes
Banded Pull Apart - 15 reps
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 10 reps
#1 Seated DB Shoulder Press - 4 sets x 10 reps
Start light, then add weight each set. Finish heavier than top set from 9/21.
#2 Do 2 rounds of:
BB Push Press - 6 reps
Sledgehammer VS Tire - 9 reps each side
EZ Curl Bar Nosebreaker - 12 reps
Goblet Squat - 15 reps
Cable Row - 18 reps at 100 lbs
DB Incline Bench Press - 21 reps
American Kettlebell Swing - 24 reps
Air Squat - 27 reps
REST 2 minutes
Wednesday, September 25, 2019
9/26/19
Warmup - Do 2 rounds of:
Kettlebell Deadlift - 10 reps (light weight)
Pushup - 10 reps (not hand release)
Unweighted BB Back Squat - 10 reps
DB Lateral Raise - 10 reps (light weight)
#1 BB Clean Grip Deadlift - 1 set x 9 reps at 73% of deadlift 1RM
#2 BB Back Squat - 3 sets x 9 reps
1 set x 9 reps at 73% of Back Squat 1RM
2 sets x 9 reps (take off 25 lbs from set 1)
#3 Start a timer.
EVEN minutes - 3 reps of BB Ground to Overhead at 135 lbs
ODD minutes - In any order and any combination, do:
Burpee - 40 reps
Pullup - 40 reps
You are done with #3 when you complete all 40 burpees and
all 40 pullups.
Kettlebell Deadlift - 10 reps (light weight)
Pushup - 10 reps (not hand release)
Unweighted BB Back Squat - 10 reps
DB Lateral Raise - 10 reps (light weight)
#1 BB Clean Grip Deadlift - 1 set x 9 reps at 73% of deadlift 1RM
#2 BB Back Squat - 3 sets x 9 reps
1 set x 9 reps at 73% of Back Squat 1RM
2 sets x 9 reps (take off 25 lbs from set 1)
#3 Start a timer.
EVEN minutes - 3 reps of BB Ground to Overhead at 135 lbs
ODD minutes - In any order and any combination, do:
Burpee - 40 reps
Pullup - 40 reps
You are done with #3 when you complete all 40 burpees and
all 40 pullups.
Monday, September 23, 2019
9/24/19
Warmup - Do 2 rounds of:
DB Reverse Fly - 10 reps (light weight)
Seated DB Shoulder Press - 10 reps (light weight)
Air Squat - 15 reps
#1 Pullup - Do a set every minute on the minute for 10 sets.
Do the same number of reps each set. You pick the number of reps.
Pick a number that is challenging but you can complete all 10 sets.
#2 In 10 minutes, do as many rounds as you can of:
DB Farmer's Walk - 50 meters
Unweighted BB Back Squat - 10 reps
Inverted Row - 10 reps
Burpee - 10 reps
DB Row - 10 reps each side
Unweighted BB Standing Shoulder Press - 10 reps
DB Reverse Fly - 10 reps (light weight)
Seated DB Shoulder Press - 10 reps (light weight)
Air Squat - 15 reps
#1 Pullup - Do a set every minute on the minute for 10 sets.
Do the same number of reps each set. You pick the number of reps.
Pick a number that is challenging but you can complete all 10 sets.
#2 In 10 minutes, do as many rounds as you can of:
DB Farmer's Walk - 50 meters
Unweighted BB Back Squat - 10 reps
Inverted Row - 10 reps
Burpee - 10 reps
DB Row - 10 reps each side
Unweighted BB Standing Shoulder Press - 10 reps
9/23/19
Warmup - Do 2 rounds of:
DB Reverse Fly - 12 reps (light weight)
DB Bench Press - 12 reps (light weight)
Unweighted BB Back Squat - 12 reps
#1 BB Bench Press - 3 sets x 12 reps
Set 1 - 12 reps at 60% of 1RM
Sets 2 and 3 - 12 reps (take off 20 lbs from set 1)
#2 This is 5 rounds:
Run 200 meters each round
Air Squat - 20 reps each round
Hand Release Pushup 20-18-16-14-12 reps
Cable Row - 12 reps each round at 100 lbs
BB Rack Press 2-4-6-8-10 reps
REST 1 minute
Same weight each round for rack press.
#3 DB Incline Bench Press - 3 sets x 15 reps
DB Reverse Fly - 12 reps (light weight)
DB Bench Press - 12 reps (light weight)
Unweighted BB Back Squat - 12 reps
#1 BB Bench Press - 3 sets x 12 reps
Set 1 - 12 reps at 60% of 1RM
Sets 2 and 3 - 12 reps (take off 20 lbs from set 1)
#2 This is 5 rounds:
Run 200 meters each round
Air Squat - 20 reps each round
Hand Release Pushup 20-18-16-14-12 reps
Cable Row - 12 reps each round at 100 lbs
BB Rack Press 2-4-6-8-10 reps
REST 1 minute
Same weight each round for rack press.
#3 DB Incline Bench Press - 3 sets x 15 reps
Saturday, September 21, 2019
9/21/19
Warmup - With an unweighted BB, do 3 rounds of:
Clean Grip Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps
#1 Seated DB Shoulder Press - 4 sets x 10 reps
Start light then try to add weight for sets 2, 3 and 4.
#2 In any order and any combination, do:
24" Box Jump - 20 reps
Pullup - 30 reps
Medicine Ball Wall Ball - 40 reps
Double Under - 50 reps
Overhead Plate Walk - 100 meters
Run 400 meters
Clean Grip Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps
#1 Seated DB Shoulder Press - 4 sets x 10 reps
Start light then try to add weight for sets 2, 3 and 4.
#2 In any order and any combination, do:
24" Box Jump - 20 reps
Pullup - 30 reps
Medicine Ball Wall Ball - 40 reps
Double Under - 50 reps
Overhead Plate Walk - 100 meters
Run 400 meters
Friday, September 20, 2019
9/20/19
Warmup - Do 5 rounds of:
DB Thruster - 5 reps
Run 25 meters (effort level: R1-50%,R2-60%,R3-70%,R4-80%,R5-90%)
#1 Run 50 meters x 5 reps at 100% effort level
#2 BB Clean Grip Deadlift - 1 set x 9 reps at 70% of Deadlift 1RM
#3 BB Back Squat - 3 sets x 9 reps
1 set x 9 reps at 70% of Back Squat 1RM
2 sets x 9 reps (take off 25 lbs from set 1)
#4 This is up to 5 rounds. Round 1 looks like this:
0:00 - Inverted Row - 10 reps
1:00 - Hand Release Pushup - 12 reps
2:00 - Goblet Squat - 14 reps
For round 2, add 2 reps to each exercise
(12 inverted rows, 14 pushups, and 16 goblet squats).
Keep adding 2 reps to each exercise each round until
you fail to complete the prescribed number of reps for
that minute, or you complete round 5
(18 inverted rows, 20 pushups, 22 goblet squats).
Round 2 starts at 3:00. Round 3 starts at 6:00, etc.
DB Thruster - 5 reps
Run 25 meters (effort level: R1-50%,R2-60%,R3-70%,R4-80%,R5-90%)
#1 Run 50 meters x 5 reps at 100% effort level
#2 BB Clean Grip Deadlift - 1 set x 9 reps at 70% of Deadlift 1RM
#3 BB Back Squat - 3 sets x 9 reps
1 set x 9 reps at 70% of Back Squat 1RM
2 sets x 9 reps (take off 25 lbs from set 1)
#4 This is up to 5 rounds. Round 1 looks like this:
0:00 - Inverted Row - 10 reps
1:00 - Hand Release Pushup - 12 reps
2:00 - Goblet Squat - 14 reps
For round 2, add 2 reps to each exercise
(12 inverted rows, 14 pushups, and 16 goblet squats).
Keep adding 2 reps to each exercise each round until
you fail to complete the prescribed number of reps for
that minute, or you complete round 5
(18 inverted rows, 20 pushups, 22 goblet squats).
Round 2 starts at 3:00. Round 3 starts at 6:00, etc.
Wednesday, September 18, 2019
9/18/19
Warmup - Do 2 rounds of:
DB Row - 10 reps each side (light weight)
Unweighted BB Standing Shoulder Press - 10 reps
Air Squat - 15 reps
#1 One Arm BB Row - 4 sets x 10 reps
Same weight all 4 sets.
Pick a weight that is challenging but you can get all 10 reps each set
with good posture and good technique.
#2 This is 10 rounds.
Pullup 1-2-3-4-5-6-7-8-9-10 reps
Burpee 10-9-8-7-6-5-4-3-2-1 rep
Do 1 Pullup, then 10 Burpees, then 2 Pullups, then 9 Burpees, etc.
This is continuous work.
DB Row - 10 reps each side (light weight)
Unweighted BB Standing Shoulder Press - 10 reps
Air Squat - 15 reps
#1 One Arm BB Row - 4 sets x 10 reps
Same weight all 4 sets.
Pick a weight that is challenging but you can get all 10 reps each set
with good posture and good technique.
#2 This is 10 rounds.
Pullup 1-2-3-4-5-6-7-8-9-10 reps
Burpee 10-9-8-7-6-5-4-3-2-1 rep
Do 1 Pullup, then 10 Burpees, then 2 Pullups, then 9 Burpees, etc.
This is continuous work.
Monday, September 16, 2019
9/17/19
Warmup - Do 2 rounds of:
Banded Pull Apart - 15 reps
DB Bench Press - 12 reps (light weight)
Unweighted BB Back Squat - 9 reps
#1 BB Bench Press - work up to a heavy single, then do
1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps
Go back to a light weight for the 12, then add weight each set
after that.
#2 With a partner, for 14 minutes, alternate whole rounds of:
DB Thruster - 7 reps
BB Row - 7 reps at 135 lbs
Only one partner is working at a time. Keep alternating rounds
until you hit 14 minutes.
#3 Do 10 rounds of:
Hand Release Pushup - 20 seconds of work
REST - 10 seconds
PACE YOURSELF and try to get the same number of reps each round.
Banded Pull Apart - 15 reps
DB Bench Press - 12 reps (light weight)
Unweighted BB Back Squat - 9 reps
#1 BB Bench Press - work up to a heavy single, then do
1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps
Go back to a light weight for the 12, then add weight each set
after that.
#2 With a partner, for 14 minutes, alternate whole rounds of:
DB Thruster - 7 reps
BB Row - 7 reps at 135 lbs
Only one partner is working at a time. Keep alternating rounds
until you hit 14 minutes.
#3 Do 10 rounds of:
Hand Release Pushup - 20 seconds of work
REST - 10 seconds
PACE YOURSELF and try to get the same number of reps each round.
Sunday, September 15, 2019
9/15/19
Warmup - Do 2 rounds of:
DB Reverse Fly - 10 reps (light weight)
DB Incline Bench Press - 10 reps (light weight)
Air Squat - 15 reps
#1 Standing BB Shoulder Press
Work up to a heavy set of 3 reps.
Then take off 10% and do 3 more sets x 3 reps.
#2 In any order and any combination, do:
Medicine Ball Wall Ball - 30 reps
Inverted Row - 30 reps
Plate Front Raise - 30 reps
EZ Curl Bar Nosebreaker - 30 reps
Goblet Squat - 30 reps
BB Shrug - 30 reps
Work for 2 minutes, then rest 1 minute, work for 2 minutes,
then rest 1 minute, etc. until you complete all reps.
DB Reverse Fly - 10 reps (light weight)
DB Incline Bench Press - 10 reps (light weight)
Air Squat - 15 reps
#1 Standing BB Shoulder Press
Work up to a heavy set of 3 reps.
Then take off 10% and do 3 more sets x 3 reps.
#2 In any order and any combination, do:
Medicine Ball Wall Ball - 30 reps
Inverted Row - 30 reps
Plate Front Raise - 30 reps
EZ Curl Bar Nosebreaker - 30 reps
Goblet Squat - 30 reps
BB Shrug - 30 reps
Work for 2 minutes, then rest 1 minute, work for 2 minutes,
then rest 1 minute, etc. until you complete all reps.
Saturday, September 14, 2019
9/14/19
Warmup - Do 3 rounds of:
Pullup - 6 reps
Pushup - 9 reps (not hand release)
Unweighted BB Back Squat - 12 reps
#1 BB Clean Grip Deadlift - 1 x 12 reps at 67% of Deadlift 1RM
#2 BB Back Squat - 3 sets x 12 reps
1 set x 12 reps at 67% of Back Squat 1RM
2 sets x 12 reps (take off 20 lbs from set 1)
#3 In 12 minutes, do as many rounds as you can of:
Front Squat - 4 reps
BB Push Press - 4 reps
BB Row - 8 reps
Burpee - 12 reps
Run 200 meters
For the Front Squat, Push Press, and Row, use the SAME BARBELL
and SAME WEIGHT.
Pullup - 6 reps
Pushup - 9 reps (not hand release)
Unweighted BB Back Squat - 12 reps
#1 BB Clean Grip Deadlift - 1 x 12 reps at 67% of Deadlift 1RM
#2 BB Back Squat - 3 sets x 12 reps
1 set x 12 reps at 67% of Back Squat 1RM
2 sets x 12 reps (take off 20 lbs from set 1)
#3 In 12 minutes, do as many rounds as you can of:
Front Squat - 4 reps
BB Push Press - 4 reps
BB Row - 8 reps
Burpee - 12 reps
Run 200 meters
For the Front Squat, Push Press, and Row, use the SAME BARBELL
and SAME WEIGHT.
Wednesday, September 11, 2019
9/12/19
Warmup - Do 3 rounds of:
Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Clean Grip Row - 10 sets x 3 reps
Do a set every minute on the minute.
Go heavy. Same weight for all 10 sets.
#2 In 10 minutes, do as many rounds as you can of:
Pushup to DB Row - 6 reps
Unweighted BB Jump Squat - 8 reps
Cable Row - 10 reps
Seated DB Shoulder Press - 12 reps
DB Farmer's Walk - 50 meters
(continuous work)
Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Clean Grip Row - 10 sets x 3 reps
Do a set every minute on the minute.
Go heavy. Same weight for all 10 sets.
#2 In 10 minutes, do as many rounds as you can of:
Pushup to DB Row - 6 reps
Unweighted BB Jump Squat - 8 reps
Cable Row - 10 reps
Seated DB Shoulder Press - 12 reps
DB Farmer's Walk - 50 meters
(continuous work)
9/11/19
Warmup - Do 2 rounds of:
Banded Pull Apart - 15 reps
DB Bench Press - 12 reps
Unweighted BB Back Squat - 9 reps
#1 BB Bench Press (1.5 REP) - 7 sets x 3 reps
Start at a moderate weight.
Try to add weight each set.
#2 Do 2 rounds of:
Pullup - 15 reps
BB Back Squat - 15 reps at 135 lbs
REST 1 minute
DB Incline Bench Press - 20 reps
Air Squat - 40 reps
REST 1 minute
Inverted Row - 20 reps
American Kettlebell Swing - 30 reps
REST 1 minute
DB Row - 12 reps each side
Burpee - 20 reps
REST at least 2 minutes between rounds.
#3 Hand Release Pushup - Do 60 total reps
Break it up however you like. Just work as quickly as
you can to finish all 60 reps.
Banded Pull Apart - 15 reps
DB Bench Press - 12 reps
Unweighted BB Back Squat - 9 reps
#1 BB Bench Press (1.5 REP) - 7 sets x 3 reps
Start at a moderate weight.
Try to add weight each set.
#2 Do 2 rounds of:
Pullup - 15 reps
BB Back Squat - 15 reps at 135 lbs
REST 1 minute
DB Incline Bench Press - 20 reps
Air Squat - 40 reps
REST 1 minute
Inverted Row - 20 reps
American Kettlebell Swing - 30 reps
REST 1 minute
DB Row - 12 reps each side
Burpee - 20 reps
REST at least 2 minutes between rounds.
#3 Hand Release Pushup - Do 60 total reps
Break it up however you like. Just work as quickly as
you can to finish all 60 reps.
Monday, September 9, 2019
9/9/19
Warmup - Do 2 rounds of:
DB Row - 8 reps each side (light weight)
DB Incline Bench Press - 12 reps (light weight)
Air Squat - 16 reps
#1 Standing BB Shoulder Press
10 sets x 3 reps
Same weight for all 10 sets.
Do a set every minute on the minute.
#2 Do one round of:
Medicine Ball Wall Ball - 20 reps
Cable Row - 20 reps at 100 lbs
EZ Curl Bar Nosebreaker - 20 reps
Sledgehammer VS Tire - 20 reps (10 reps each side)
Goblet Squat - 20 reps
Pullup - 20 reps
DB Lateral Raise - 20 reps
DB Row - 8 reps each side (light weight)
DB Incline Bench Press - 12 reps (light weight)
Air Squat - 16 reps
#1 Standing BB Shoulder Press
10 sets x 3 reps
Same weight for all 10 sets.
Do a set every minute on the minute.
#2 Do one round of:
Medicine Ball Wall Ball - 20 reps
Cable Row - 20 reps at 100 lbs
EZ Curl Bar Nosebreaker - 20 reps
Sledgehammer VS Tire - 20 reps (10 reps each side)
Goblet Squat - 20 reps
Pullup - 20 reps
DB Lateral Raise - 20 reps
Sunday, September 8, 2019
9/8/19
Warmup - Do 2 rounds of:
Pullup - 6 reps
Pushup - 9 reps (not hand release)
Unweighted BB Back Squat - 12 reps
#1 BB Clean Grip Deadlift - 1 set x 12 reps at 63% of deadlift 1RM
#2 BB Back Squat - 3 sets x 12 reps
1 set x 12 reps at 63% of Back Squat 1RM
2 sets x 12 reps (take 20 lbs off from set 1)
#3 Run 1000 meters, then start a timer and every 2 minutes,
do 5 reps of 18" Squat Box Jump. When you are not doing
Squat Box Jumps, in any order and any combination do:
Air Squat - 80 reps
Hand Release Pushup - 60 reps
Inverted Row - 40 reps
You are done when you complete all reps of air squat, pushup, and row.
Pullup - 6 reps
Pushup - 9 reps (not hand release)
Unweighted BB Back Squat - 12 reps
#1 BB Clean Grip Deadlift - 1 set x 12 reps at 63% of deadlift 1RM
#2 BB Back Squat - 3 sets x 12 reps
1 set x 12 reps at 63% of Back Squat 1RM
2 sets x 12 reps (take 20 lbs off from set 1)
#3 Run 1000 meters, then start a timer and every 2 minutes,
do 5 reps of 18" Squat Box Jump. When you are not doing
Squat Box Jumps, in any order and any combination do:
Air Squat - 80 reps
Hand Release Pushup - 60 reps
Inverted Row - 40 reps
You are done when you complete all reps of air squat, pushup, and row.
Friday, September 6, 2019
9/6/19
Warmup - Do 2 rounds of:
Pushup - 10 reps
DB Reverse Fly - 10 reps
Unweighted BB Behind The Neck Thruster - 10 reps
#1 BB Clean Grip Row - 6 sets x 6 reps
Start light then try to add weight each set.
#2 In 8 minutes, do as many rounds as you can of:
Pullup - 8 reps
24" Box Jump - 8 reps
Unweighted BB Standing Shoulder Press - 8 reps
Unweighted BB Back Squat - 8 reps
(this is continuos work)
Pushup - 10 reps
DB Reverse Fly - 10 reps
Unweighted BB Behind The Neck Thruster - 10 reps
#1 BB Clean Grip Row - 6 sets x 6 reps
Start light then try to add weight each set.
#2 In 8 minutes, do as many rounds as you can of:
Pullup - 8 reps
24" Box Jump - 8 reps
Unweighted BB Standing Shoulder Press - 8 reps
Unweighted BB Back Squat - 8 reps
(this is continuos work)
Thursday, September 5, 2019
9/5/19
Warmup - Do 2 rounds of:
Banded Pull Apart - 15 reps
DB Incline Bench Press - 12 reps (light weight)
Unweighted BB Back Squat - 9 reps
#1 BB TEMPO Bench Press - 5 sets x 3 reps
Start with a light weight for set 1, then try to add weight each set.
TAKE 5 SECONDS TO LOWER THE WEIGHT ON EVERY REP.
Normal tempo on the way up.
#2 Do 3 rounds of:
Plate Pull 40-60-80 feet
Medicine Ball Wall Ball 12-14-16 reps
Cable Row 20-25-30 reps
Hand Release Pushup 20-25-30 reps
REST 60-90-120 seconds
BB Incline Bench Press 8-10-12 reps
REST at least 2 minutes between rounds.
#3 EZ Curl Bar Nosebreaker 5 sets x 6 reps
Same weight all 5 sets. Go heavier than 8/30/19.
Banded Pull Apart - 15 reps
DB Incline Bench Press - 12 reps (light weight)
Unweighted BB Back Squat - 9 reps
#1 BB TEMPO Bench Press - 5 sets x 3 reps
Start with a light weight for set 1, then try to add weight each set.
TAKE 5 SECONDS TO LOWER THE WEIGHT ON EVERY REP.
Normal tempo on the way up.
#2 Do 3 rounds of:
Plate Pull 40-60-80 feet
Medicine Ball Wall Ball 12-14-16 reps
Cable Row 20-25-30 reps
Hand Release Pushup 20-25-30 reps
REST 60-90-120 seconds
BB Incline Bench Press 8-10-12 reps
REST at least 2 minutes between rounds.
#3 EZ Curl Bar Nosebreaker 5 sets x 6 reps
Same weight all 5 sets. Go heavier than 8/30/19.
Tuesday, September 3, 2019
9/3/19
Warmup - Do 2 rounds of:
DB Reverse Fly - 12 reps
Seated DB Shoulder Press - 12 reps (light weight)
Unweighted BB Back Squat - 12 reps
#1 Standing BB Shoulder Press - 5 sets x 5 reps
Same weight all 5 sets. Sets begin at 0:00, 2:00, 4:00, 6:00 and 8:00.
#2 Do one round of:
Pullup - 20 reps
Double Under - 80 reps
DB Lateral Raise - 20 reps
Air Squat - 60 reps
Hand Release Pushup - 20 reps
American Kettlebell Swing - 40 reps
DB Reverse Fly - 12 reps
Seated DB Shoulder Press - 12 reps (light weight)
Unweighted BB Back Squat - 12 reps
#1 Standing BB Shoulder Press - 5 sets x 5 reps
Same weight all 5 sets. Sets begin at 0:00, 2:00, 4:00, 6:00 and 8:00.
#2 Do one round of:
Pullup - 20 reps
Double Under - 80 reps
DB Lateral Raise - 20 reps
Air Squat - 60 reps
Hand Release Pushup - 20 reps
American Kettlebell Swing - 40 reps
Monday, September 2, 2019
9/2/19
Warmup - Do 3 rounds of:
Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Clean Grip Deadlift - 1 set x 12 reps at 60% of deadlift 1RM
#2 BB Back Squat - 3 sets x 12 reps
1 set x 12 reps at 60% of your 1RM
2 sets x 12 reps (take 20 lbs off from set 1)
#3 Start at timer.
EVEN minutes - Run 100 meters in less than 20 seconds
ODD minutes - Burpee - 7 reps
Do 14 total sets. 7 sets of 100 meter run and 7 sets of burpees.
Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Clean Grip Deadlift - 1 set x 12 reps at 60% of deadlift 1RM
#2 BB Back Squat - 3 sets x 12 reps
1 set x 12 reps at 60% of your 1RM
2 sets x 12 reps (take 20 lbs off from set 1)
#3 Start at timer.
EVEN minutes - Run 100 meters in less than 20 seconds
ODD minutes - Burpee - 7 reps
Do 14 total sets. 7 sets of 100 meter run and 7 sets of burpees.
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