6/29/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90%

#2  Strict Pullup - 30 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep, and

PAUSE for one second at the BOTTOM of each rep.

Get as high as you can over the bar each rep.  

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

1" Deficit Pushup                 16 reps

Sledgehammer VS Tire        8 reps each side

Burpee                                   12 reps

Inverted Row                        16 reps

Double Under                       32 reps

Then rest 2 minutes.

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

1" Deficit Pushup                  24 reps

Sledgehammer VS Tire        12 reps each side

Burpee                                   18 reps

Inverted Row                         24 reps

Double Under                        48 reps

6/28/24

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 - 5 sets x 6 reps

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

Set 2 - 6  reps at top weight for today

Sets 3+4+5 - 6 reps back down at 90%

#2  BB Incline Bench (1.5 REP)

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Add weight each set.

#3  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 DB Thruster - 10 reps

At 11:00, in any order and any combination, do:

BB Push Press             24 reps

DB Hammer Curl       36 reps

Goblet Squat                48 reps

Run                              400 meters

DB Farmer's Carry    200 meters

Plank                            2 total minutes

Longevity on a Fire Truck (part 3) - Johnson Knee Protocol

6/26/24

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 Standing BB Shoulder Press

1 set x 14 reps, 1 set x 12 reps, 1 set x 10 reps

Add weight each set.

#2  DB Lateral Raise - 3 sets x 15 reps

Same weight all 3 sets.

#3  Do one round of:

Medicine Ball Wall Ball                25 reps

BB Row                                         20 reps

24" Box Jump                               15 reps

American Kettlebell Swing          25 reps

Regular Pushup                            40 reps

Air Squat                                       65 reps

Regular Pushup                            40 reps

American Kettlebell Swing           25 reps

24" Box Jump                               15 reps

BB Row                                         20 reps

Medicine Ball Wall Ball                25 reps

6/25/24

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 with 35% of 1RM

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

regular tempo on the way up

#1  BB Back Squat - regular tempo - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at your top weight

Set 3+4 - 10 reps back down at 90%

Shooting for a max set of 10 reps for your top set.  

#2  BB Deadlift - regular tempo - 2 sets x 10 reps

Do as many warmup reps and sets as you like.

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight for today

#3  In any order and any combination, do:

BB Ground to Overhead         16 reps

1" Deficit Pushup                     50 reps

Pullup                                        40 reps

Burpee                                       20 reps

Inverted Row                            20 reps

Double Under                           35 reps

Then REST for 2 minutes, then in any order and

any combination, do:

BB Ground to Overhead         8 reps

1" Deficit Pushup                     25 reps

Pullup                                        20 reps

Burpee                                       40 reps

Inverted Row                            40 reps

Double Under                           70 reps 

6/23/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Romanian Deadlift

1 set x 14 reps, 1 set x 12 reps, 1 set x 10 reps

Start light, then add a little weight for set 2 and 3.

#2  Strict Weighted Pullup - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for today

Set 3, 4, 5 - 8 reps back down at 90%

#3  Do 4 rounds of:

BB Curl                        12 reps each round

DB Thruster                 10-14-18-22 reps

Then do 4 rounds of:

Sledgehammer VS Tire            10 reps each side

Run                                          100-200-300-400 meters

Then do 4 rounds of:

DB Farmer's Walk           50 meters each round

Goblet Squat                  14-18-22-26 reps

6/22/24

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 - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight for today

Sets 3+4 - 10 reps back down at 90%

Go heavier than your top set of 10 from 6/10/24.

Leave 1 or 2 reps in reserve.

#2  BB Incline Bench Press with a 2 second PAUSE 

at the bottom of each rep

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

Add weight each set.

#3  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) 24" Box Jump                        10 reps

B) DB Ground to Overhead        10 reps each side

C) Air Squat                               30 reps

D) Regular Pushup                     30 reps

E) BB Row                                  20 reps

F) Medicine Ball Wall Ball          40 reps

Longevity on a Fire Truck (part 2) - Mobility in 10 steps

6/20/24

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 Standing BB Shoulder Press

1 set x 14 reps, 1 set x 12 reps, 1 set x 10 reps

Add weight each set.

#2  DB Lateral Raise - 3 sets x 15 reps

Same weight all 3 sets.

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

Run                                     200 meters

Plank (elbows + toes)         45 seconds

Inverted Row                     20 reps

REST two minutes.  

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

DB Row                       12 reps each side 

Double Under             36 reps

Burpee                         16 reps

For the DB Rows, add weight each round.  

6/19/24

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 with 35% of 1RM

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

regular tempo on the way up

#1  BB Back Squat - regular tempo - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at your top weight

Set 3+4 - 10 reps back down at 90%

Leave about 1-2 reps in reserve on your top set.

#2  BB Deadlift - regular tempo - 2 sets x 10 reps

Do as many warmup reps and sets as you like.

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight for today

Leave room to go heavier on your top set of 10 on 6/25.

#3  With a partner, do 4 rounds of:

Pullup                          15 reps

1" Deficit Pushup         20 reps

Goblet Squat                25 reps

BB Curl                        15 reps

DB Farmer's Carry        50 meters

DB Thruster                  15 reps

Only one partner is working at a time.

Partner A does 15 pullups, then Partner B does 15 pullups. Then

Partner A does 20 deficit pushups, then Partner B does 20 deficit pushups, etc.

6/17/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Romanian Deadlift

1 set x 14 reps, 1 set x 12 reps, 1 set x 10 reps

Start light, then add a little weight for set 2 and 3.

#2  Strict Weighted Pullup - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for today

Set 3, 4, 5 - 8 reps back down at 90%

#3  Start a timer

PART A

0:00 - As many Air Squats as you can out of a total of 120 reps

1:00 - REST

2:00 - As many reps of Regular Pushups as you can, out of a total of 90 reps

3:00 - REST

4:00 - As many American Kettlebell Swings as you can, out of a total of 60 reps

5:00 - REST

6:00 - As many Double Unders as you can, out of a total of 120 reps 

7:00 - REST

8:00 - As many BB Rows as you can, out of a total of 60 reps

9:00 - REST 

10:00 - As many Medicine Ball Wall Balls as you can, out of a total of 60 reps

11:00 - REST

PART B

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

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

Regular Pushup                        90 reps MINUS how many reps you did in PART A

American Kettlebell Swing        60 reps MINUS how many reps you did in PART A

Double Under                            120 reps MINUS how many reps you did in PART A

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

Medicine Ball Wall Ball              60 reps MINUS how many reps you did in PART A

6/16/24

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 - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight for today

Sets 3+4 - 10 reps back down at 90%

Go heavier than your top set of 10 from 6/10/24.

Leave 1 or 2 reps in reserve.

#2  BB Incline Bench Press with a 2 second PAUSE 

at the bottom of each rep

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

Add weight each set.

#3  Do 3 rounds of:

Run                                           500-400-300 meters

DB Ground to Overhead        10-14-18 reps each side

Inverted Row                           26-22-18 reps

Burpee                                       20-24-28 reps

24" Box Jump                           20-16-12 reps

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

6/14/24

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 Standing BB Shoulder Press

1 set x 14 reps, 1 set x 12 reps, 1 set x 10 reps

Add weight each set.

#2  DB Lateral Raise - 3 sets x 15 reps

Same weight all 3 sets.

#3  In any order and any combination, do:

DB Row                                    40 reps each side

EZ Curl Bar Nosebreaker          60 reps

Goblet Squat                            80 reps

Then in any order and any combination, do:

BB Curl                          50 reps

DB Thruster                    75 reps

DB Farmer's Walk           300 meters

Longevity on a Fire Truck (part 1)

6/13/24

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 with 35% of 1RM

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

regular tempo on the way up

#1  BB Back Squat - regular tempo - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at your top weight

Set 3+4 - 10 reps back down at 90%

Leave about 3 reps in reserve on your top set.

#2  BB Deadlift - regular tempo - 2 sets x 10 reps

Do as many warmup reps and sets as you like.

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight for today

Leave room to go heavier on your top set of 10 on 6/19 and 6/25.

#3  Do 10 rounds of:

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

1" Deficit Pushup                 8-9-10-11-12-13-14-15-16-17 reps

Then REST one minute

Then do 1 round of:

American Kettlebell Swing         35 reps

Double Under                             70 reps

Then REST one minute

Then 10 rounds of:

BB Row                                 2-3-4-5-6-7-8-9-10-11 reps

Medicine Ball Wall Ball        12-11-10-9-8-7-6-5-4-3 reps        

6/11/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Romanian Deadlift

1 set x 14 reps, 1 set x 12 reps, 1 set x 10 reps

Start light, then add a little weight for set 2 and 3.

#2  Strict Weighted Pullup - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for today

Set 3, 4, 5 - 8 reps back down at 90%

#3  In 20 minutes, do as many rounds as you can of:

Run                                                     200 meters

Bumper Plate Overhead Carry        75 meters

Inverted Row                                      20 reps

Burpee                                                  20 reps

6/10/24

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 - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight for today

Sets 3+4 - 10 reps back down at 90%

Go heavier than your top set of 15 reps from 6/4/24.

Leave about 3 reps in reserve.

#2  BB Incline Bench Press with a 2 second PAUSE 

at the bottom of each rep

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

Add weight each set.

#3  Do 3 rounds of:

BB Row                                 15 reps

Regular Pushup                    35 reps

Goblet Squat                         50-35-20 reps

DB Suitcase Carry               100 meters

BB Curl                                 20 reps

DB Thruster                          10-25-40 reps

For the suitcase carry, it is one DB.  

Switch hands at 50 meters. 

6/8/24

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

Air Squat                           32 reps

1" Deficit Pushup               24 reps

DB Hammer Curl                16 reps

Medicine Ball Wall Ball      16 reps

Double Under                    32 reps

Pullup                               16 reps

Then rest 2 minutes.

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

Air Squat                           48 reps

1" Deficit Pushup               36 reps

DB Hammer Curl                24 reps

Medicine Ball Wall Ball      24 reps

Double Under                    48 reps

Pullup                               24 reps

6/7/24

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 with 35% of 1RM

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

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

Set 3 - 15 reps back down at 90%

Going for a heavy set of 15 for your top set.

Try to go heavier than 6/1/24. 

#2  BB Deadlift - regular tempo

Do as many warmup reps and sets as you like.

Work up to one set of 15 reps.

This should be heavier than 6/1.

#3  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, in any order and any combination, do:

Burpee                         50 reps

Inverted Row              50 reps

Run                              500 meters

BB Push Press            25 reps

Plank                           3 minutes

Is it OK to use lifting straps?

6/5/24

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  Do one round of:

DB Thruster                                   25 reps

DB Row                                         25 reps each side

24" Box Jump                               25 reps

DB Farmer's Walk                         150 meters

EZ Curl Bar Nosebreaker              25 reps

Goblet Squat                                50 reps

EZ Curl Bar Nosebreaker              25 reps

DB Farmer's Walk                         150 meters

24" Box Jump                              25 reps

DB Row                                        25 reps each side

DB Thruster                                  25 reps

6/4/24

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 5/29.

We are shooting for a max set of 15 reps for your top set.

#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  In any order and any combination, do:

Air Squat                                100 reps

1" Deficit Pushup                    60 reps

BB Ground to Overhead          16 reps

DB Hammer Curl                    25 reps

Medicine Ball Wall Ball           25 reps

Double Under                          50 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

DB Hammer Curl                       50 reps

Medicine Ball Wall Ball             50 reps

Double Under                            100 reps

6/2/24

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  Do 4 rounds of:

BB Push Press          6-10-14-18 reps

Run                           200 meters

Then do 4 rounds of:

Burpee                           9-13-17-21 reps

Inverted Row                  16 reps

Then do 4 rounds of:

American Kettlebell Swing       12-16-20-24 reps

Plank                                       45 seconds

6/1/24

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 with 35% of 1RM

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

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

Set 3 - 15 reps back down at 90%

Go heavier than 5/26, but still try to leave 1-2 reps in reserve.

Weight will go up on 6/7.

#2  BB Deadlift - regular tempo

Do as many warmup reps and sets as you like.

Work up to one moderately heavy set of 15 reps.

This should be heavier than 5/26.

#3  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) American Kettlebell Swing        12 reps

B) BB Curl                                     12 reps

C) Regular Pushup                        25 reps

D) Air Squat                                   35 reps

E) Sledgehammer VS Tire             15 reps

F) DB Thruster                               35 reps