Optimize Your Barbell Row

5/30/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 3 sets x 15 reps

Set 1 - 15 reps at 90% of your top weight for today

Set 2 - 15 reps at top weight 

Set 3 - 15 reps back down at 90%

#2  Strict Pullup - regular tempo

40 total reps

Break it up however you want.

Just work as quickly as you can to finish all 40 reps.

#3  In 11 minutes, do as many rounds as you can of:

DB Row                                12 reps each side

Medicine Ball Wall Ball        18 reps

DB Farmer's Walk                 50 meters

REST 2 minutes

Then in 11 minutes, do as many rounds as you can of:

24" Box Jump                    12 reps

1" Deficit Pushup               24 reps

Run                                   200 meters

5/29/24

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 - regular tempo - 3 sets x 15 reps

Set 1 - 15 reps at 90% of your top weight for today

Set 2 - 15 reps at top weight for today

Set 3 - 15 reps back down at 90%

Go heavier than 5/23, but try to leave at least 1-2 reps in reserve.

6/4/24 will be a max set of 15.

#2  DB Incline Bench Press - regular tempo

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

Add weight each set. 

We are looking for as full of a range of motion as possible each rep.

Go as light as necessary, to go as deep as you can at the bottom of each 

rep, then lock out at the top of each rep.

#3  With a partner, do 4 rounds of:

Regular Pushup                    25 reps

Inverted Row                         15 reps

Goblet Squat                         25 reps

Double Under                        35 reps

DB Hammer Curl                    15 reps

Burpee                                   15 reps

Only one partner is working at a time.

Partner A does 25 pushups, then Partner B does 25 pushups. Then

Partner A does 15 inverted rows, then Partner B does 15 inverted rows, etc.

5/27/24

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 - 3 sets x 15 reps

Set 1 - 15 reps at 90% of your top weight for today

Set 2 - 15 reps at top weight 

Set 3 - 15 reps back down at 90%

#2  BB Upright Row - 3 sets x 15 reps

Start with an unweighted BB.  You can stick with the unweighted

BB or add weight for set 2 and 3.  

Recommended grip is shoulder width, but you can adjust

your grip to what is comfortable.

Leading with your elbows, pull as high as your range of motion

allows.  Slow and controlled.

#3  Start a timer

PART A

0:00 - As many DB Thrusters as you can out of a total of 60 reps

1:00 - REST

2:00 - As many reps of BB Curl as you can, out of a total of 60 reps

3:00 - REST

4:00 - As many DB Ground to Overheads as you can, out of a total of 40 reps each side

5:00 - REST

6:00 - As many Sledgehammer VS Tire as you can, out of a total of 30 reps each side

7:00 - REST

8:00 - As many 1" Deficit Pushups as you can, out of a total of 80 reps

9:00 - REST 

10:00 - As many Air Squats as you can, out of a total of 120 reps

11:00 - REST

PART B

At 12:00, in any order and any combination, do:

DB Thruster                              60 reps MINUS how many reps you did in PART A

BB Curl                                     60 reps MINUS how many reps you did in PART A

DB Ground to Overhead            40 reps MINUS how many reps you did in PART A

Sledgehammer VS Tire             30 reps MINUS how many reps you did in PART A

1" Deficit Pushup                      80 reps MINUS how many reps you did in PART A

Air Squat                                  120 reps MINUS how many reps you did in PART A

5/26/24

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 35% of 1RM

5 seconds down, 2 second PAUSE at the bottom, regular tempo on the

way up.

#1  BB Back Squat - regular tempo - 3 sets x 15 reps

Set 1 - 15 reps at 90% of your top weight for today

Set 2 - 15 reps at your top weight for today

Set 3 - 15 reps back down at 90%

Leave at least 3 reps in reserve for your top set today.  Weight will

go up for the sets of 15 on 6/1/24 and 6/7/24.

#2  BB Deadlift - regular tempo

Do as many warmup reps and sets as you like.

Work up to one moderate set x 15 reps.  This should be nowhere close

to a max set.  Leave plenty of room to go up in weight on 6/1 and 6/7.

#3  Do 4 rounds of:

Tire Pull                                     50-40-30-20 seconds

DB Farmer's Walk                       50-100-150-200 meters

24" Box Jump                             20-16-12-8 reps

Pushup                                       20-24-28-32 reps

DB Row                                      14-12-10-8 reps (heavier DBs each round)

Medicine Ball Wall Ball               14-16-18-20 reps

5/24/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 3 sets x 15 reps

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight

Set 3 - 15 reps back down at 90%

#2 Strict Pullup - 40 total reps

Break it up however you want.

Just work as quickly as you can to finish all 40 reps.

#3  In any order and any combination, do:

Burpee                             60 reps

DB Hammer Curl              60 reps

Double Under                   120 reps

Then REST 2 minutes.

Then in any order and any combination, do:

Goblet Squat                      90 reps

Inverted Row                      60 reps

1" Deficit Pushup               90 reps

5/23/24

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 - regular tempo - 3 sets x 15 reps

Set 1 - 15 reps at 90% of your top weight for today

Set 2 - 15 reps at top weight for today

Set 3 - 15 reps back down at 90% 

Leave about 3 reps in reserve for your top set today.  Weight will

go up for the sets of 15 on 5/29/24 and 6/4/24.

#2  DB Incline Bench Press - regular tempo 

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

Add weight each set.

We are looking for as full of a range of motion as possible each rep.

Go as light as necessary, to go as deep as you can at the bottom of each 

rep, then lock out at the top of each rep.

#3  Do 10 rounds of:#

Air Squat                     20-19-18-17-16-15-14-13-12-11 reps

Regular Pushup           6-7-8-9-10-11-12-13-14-15 reps

REST one minute. 

Then do one round of:

Sledgehammer VS Tire          15 reps each side

Plank (elbows+toes)                90 seconds

REST one minute.

Then do 10 rounds of:

DB Row                      11-10-9-8-7-6-5-4-3-2 reps each side

DB Thruster                2-3-4-5-6-7-8-9-10-11 reps     

Today is the start of a new strength and conditioning cycle.  

Check out the new video below to hear about it.

5/21/24

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  In 22 minutes, do as many rounds as you can of:

Run                                      200 meters

DB Farmer's Walk                 75 meters

Medicine Ball Wall Ball         20 reps

BB Row                                 20 reps

5/20/24

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

#1  BB Back Squat - 3 sets x 10 reps at 60% of 1RM

#2  Start a timer.  Do one round of:

American Kettlebell Swing     40 reps

Goblet Squat                            100 reps

Inverted Row                            50 reps

Burpee                                       50 reps

Pullup                                        50 reps

DB Ground to Overhead        30 reps each side

You are only working EVEN minutes.

REST ODD minutes.  

5/18/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 BB Row

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 Row                                10-15-20 reps

1" Deficit Pushup                 20-30-40 reps

Run                                      200-300-400 meters

DB Hammer Curl                  15-20-25 reps

DB Thruster                          15-20-25 reps

Double Under                       40-50-60 reps

Sledgehammer VS Tire         8-12-16 reps each side

Plank (elbows+toes)             45-60-75 seconds

5/17/24

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 - regular tempo

Set 1 - 14 reps at 60% of 1RM
Set 2 - 12 reps at 65%

Set 3 - 10 reps at 70%
Set 4 - 8 reps at 75%

Set 5 - as many reps as you can at 75%

#2  In any order and any combination, do:

Pullup - 50 reps

Medicine Ball Wall Ball - 50 reps

Then in any order and any combination, do:

Regular Pushup - 100 reps

BB Deadlift - 35 reps

Then in any order and any combination, do:

Air Squat - 150 reps

DB Farmer's Walk - 300 meters

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If you have a minute, there is a new truckroom18 youtube

video up.  I will be posting a new video every Thursday.

5/15/24

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  Start a timer.  This is 5 rounds.

At 0:00, 2:00, 4:00, 6:00, and 8:00, do DB Ground to Overhead - 7 reps each side

At 1:00, 3:00, 5:00, 7:00, and 9:00, do American Kettlebell Swing - 14 reps

At 11:00, begin one round of:

Tire Pull                    50 meters (you pick the weight)

Run                           500 meters                    

Goblet Squat            50 reps

Inverted Row           50 reps

Burpee                       50 reps

5/14/24

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 Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 70% of 1RM

ODD minutes - Box Jumps

For the box jumps:

Rounds 1-4, height is 30" and do 3 reps

Rounds 5-7, add height and do 2 reps

Rounds 8-10, add height again and do 1 rep

#2  In any order and any combination, do:

Air Squat                                100 reps

1" Deficit Pushup                    60 reps

BB Ground to Overhead          16 reps

Double Under                          50 reps

DB Thruster                            25 reps

Standing BB Curl                    25 reps

Then REST for 2 minutes.

Then in any order and any combination, do:

Air Squat                                   50 reps

1" Deficit Pushup                      30 reps

BB Ground to Overhead             8 reps

Double Under                            100 reps

DB Thruster                               50 reps

Standing BB Curl                       50 reps

5/12/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row

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  This is 6 rounds of continuous work.

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D

Round 4 is A, B and C

Round 5 is A and B

Round 6 is A

A) BB Deadlift                              7 reps

B) Regular Pushup                      20 reps

C) 24" Box Jump                         15 reps

D) Pullup                                     20 reps

E) Medicine Ball Wall Ball           30 reps

DB Farmer's Walk                        250 meters

5/11/24

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 - regular tempo

Set 1 - 16 reps at 55%

Set 2 - 14 reps at 60%

Set 3 - 12 reps at 65%

Set 4 - 10 reps at 70%

Set 5 - As many reps as you can at 70% 

#2  Do 4 rounds of:

Goblet Squat                                              24 reps

DB Row                                                      12 reps each side    

Run                                                            200 meters

Burpee                                                       24-20-16-12 reps

Inverted Row                                              20 reps

BB Bench Press w/ 2 sec PAUSE               3-6-9-12 reps

Same weight all 4 rounds for the bench press.  Pause for 2 seconds

in the bottom position each rep. 

5/9/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 5 sets x 8 reps

Start with a moderate weight.  Try to add weight each set.

#2  Do 4 rounds of:

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

Plate Front Raise - 10 reps

#3  In 22 minutes, do as many rounds as you can of:

Air Squat                                 40 reps

1" Deficit Pushup                    30 reps

DB Ground to Overhead          10 reps each side

Double Under                          50 reps

DB Thruster                             20 reps

DB Hammer Curl                     15 reps

If you have a minute, there is a new truckroom18 youtube

video up.  I will be posting a new video every Thursday.

5/8/24

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 - regular tempo

Do as many warmup reps and sets as you like.

Work up to a max single

Then take off 15% and do 3 sets x 3 reps

#2  With a partner, do 4 rounds of:

DB Farmer's Carry                       50 meters

24" Box Jump                              15 reps

Regular Pushup                           25 reps

BB Deadlift                                   10 reps

Medicine Ball Wall Ball                 20 reps

Only one partner is working at a time.

Partner A does 50 meters of farmer's carry, then 

Partner B does 50 meters of farmer's carry.

Partner A does 15 box jumps, then Partner B does

15 box jumps, etc.  

5/6/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

  

#1  Strict Pullup - regular tempo

Do one set to failure.

Then REST for 3 minutes.

Then, at your own pace, do 40 more strict reps.

Break it up however you want. 

#2  BB Row - 4 sets x 12 reps

Same weight all 4 sets.

#3  Do 4 rounds of:

BB Push Press          8-12-16-20 reps

Run                            200 meters

Then do 4 rounds of:

Burpee                           10-14-18-22 reps

Inverted Row                16 reps

Then do 4 rounds of:

American Kettlebell Swing       12-16-20-24 reps

Plank                                           45 seconds

5/5/24

Warmup - Do 2 rounds of;

DB Reverse Fly - 12 reps

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

Goblet Squat - 12 reps

#1  Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  BB Incline Bench Press - regular tempo - 5 sets x 6 reps

Start with a moderately heavy weight, then  try to add weight 

each set.

#3  Start a timer

PART A

0:00 - As many DB Thrusters as you can, out of a total of 60 reps

1:00 - REST

2:00 - As many reps of BB Curl as you can, out of a total of 60 reps

3:00 - REST

4:00 - As many DB Ground to Overheads as you can, out of a total of 40 reps each side

5:00 - REST

6:00 - As many Double Unders as you can, out of a total of 140 reps

7:00 - REST

8:00 - As many 1" Deficit Pushups as you can, out of a total of 80 reps

9:00 - REST

10:00 - As many Air Squats as you can, out of a total of 120 reps

11:00 - REST

Part B

At 12:00, in any order and any combination, do:

DB Thruster                                 60 reps MINUS how many reps you did in PART A

BB Curl                                        60 reps MINUS how many reps you did in PART A

DB Ground to Overhead               40 reps MINUS how many reps you did in PART A

Double Under                              140 reps MINUS how many reps you did in PART A

1" Deficit Pushup                         80 reps MINUS how many reps you did in PART A

Air Squat                                     120 reps MINUS how many reps you did in PART A

5/3/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 5 sets x 8 reps

Try to add weight each set.

#2  Do 4 rounds of:

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

Plate Front Raise - 10 reps

#3  Do 4 rounds of:

Tire Pull (walking backward)        60-50-40-30 seconds (you pick lbs)

DB Farmer's Carry                        50-100-150-200 meters

24" Box Jump                               20-16-12-8 reps

Regular Pushup                            24-28-32-36 reps

BB Row                                         20-16-12-8 reps

Medicine Ball Wall Ball                 16-20-24-28 reps

5/2/24

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 postion, regular tempo

on the way up.

#1  BB Back Squat - regular tempo - 6 sets x 3 reps

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

#2  BB Deadlift - regular tempo - 5 sets x 3 reps

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

#3  In 10 minutes, do as many rounds as you can of: 

Pullup          20 reps

Burpee         20 reps

Run              200 meters

Then REST 2 minutes.

Then in 10 minutes, do as many rounds as you can of:

Inverted Row                             20 reps

Seated DB Shoulder Press        20 reps

Goblet Squat                              30 reps

If you get a minute, go look at the truckroom18 youtube.  I am going 

to start posting a video every Thursday. Thanks!