8/31/24

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

Same weight all 3 sets.

#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:

BB Ground to Overhead              4 reps

Goblet Squat                               16 reps

Pullup                                          8 reps

Burpee                                         12 reps

DB Row                                        8 reps each side

Then REST 2 minutes.

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

BB Ground to Overhead              6 reps

Goblet Squat                               24 reps

Pullup                                          12 reps

Burpee                                         18 reps

DB Row                                        12 reps each side

8/30/24

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

Work up to a heavy set of 20 reps (heavier than 8/24/24)

Then take off 10% and do 1 more set x 20 reps.

This is two total sets.

#2  BB PAUSE Deadlift - 3 sets x 5 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position for each rep.

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Thruster - 8 reps

At 13:00, in any order and any combination, do:

DB Farmer's Carry                   200 meters

DB Ground to Overhead           40 reps each side

Air Squat                                     120 reps

BB Curl                                       40 reps

24" Box Jump                             40 reps

1" Deficit Pushup                        80 reps

Strengthen and Mobilize Your Hip Flexors in Two Steps

8/28/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

First set is unweighted, then add weight each set.

#2  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.

#3  Do one round of:

Medicine Ball Wall Ball                  25 reps

Inverted Row                                  25 reps

Regular Pushup                             50 reps

Double Under                                 75 reps

American Kettlebell Swing           25 reps

DB Suitcase Carry                         150 meters (75 meters each hand)

American Kettlebell Swing           25 reps

Double Under                                 75 reps

Regular Pushup                             50 reps

Inverted Row                                  25 reps

Medicine Ball Wall Ball                  25 reps

8/27/24

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 

3 sets x 10 reps at 65% of 1RM

1 set x as many reps as you can at 65% of 1RM

#2  DB Incline Bench Press (same weight all 3 sets)

Sets 1 and 2 - 15 reps 

Set 3 - as many reps as you can 

Sets 1+2 are regular tempo.  For set 3, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#3  In any order and any combination, do:

BB Ground to Overhead             16 reps

Goblet Squat                              50 reps

DB Row                                      20 reps each side

Burpee                                       20 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

BB Ground to Overhead             8 reps

Goblet Squat                              25 reps

DB Row                                      40 reps each side

Burpee                                       40 reps

8/25/24

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

Same weight all 3 sets.

#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:

Pullup           12 reps each round

Air Squat       15-25-35-45 reps

Then do 4 rounds of:

DB Farmer's Walk                 50 meters each round

Run                                       100-200-300-400 meters

Then do 4 rounds of:

BB Row                          12 reps each round

DB Thruster                    6-12-18-24 reps

8/24/24

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

Work up to a heavy set of 20 reps. 

Then take off 10% and do 1 more set x 20 reps.

This is two total sets.

#2  BB PAUSE Deadlift - 3 sets x 5 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position for each rep.  

#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) Medicine Ball Wall Ball               12 reps

B) Inverted Row                                12 reps

C) Regular Pushup                           25 reps

D) Double Under                               50 reps

E) American Kettlebell Swing           30 reps

F) DB Suitcase Carry (1 DB)            150m (75m each hand)

Do Your Feet Turn Out in the Bottom of the Squat? How to Fix it.

8/22/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

First set is unweighted, then add weight each set.

#2  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.

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

DB Row                               10 reps each side

1" Deficit Pushup               20 reps 

Goblet Squat                       30 reps

REST two minutes.  

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

Sledgehammer VS Tire          10 reps each side

BB Curl                                    14 reps

Burpee                                      18 reps

8/21/24

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 

3 sets x 10 reps at 62.5% of 1RM

1 set x as many reps as you can at 62.5% of 1RM

#2  DB Incline Bench Press (same weight all 3 sets)

Sets 1 and 2 - 15 reps 

Set 3 - as many reps as you can 

Sets 1+2 are regular tempo.  For set 3, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#3  With a partner, do 3 rounds of:

Run                                      200 meters

DB Farmer's Carry            50 meters

Inverted Row                      20 reps

Air Squat                             40 reps

Regular Pushup                  30 reps

BB Deadlift                          10 reps

Only one partner is working at a time.

Partner A runs 200 meters, then Partner B runs 200 meters. Then

Partner A does 50m farmer's carry, then Partner B does 50m farmer's carry, etc.

8/19/24

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.

#3  Start a timer

PART A

0:00 - As many Med Ball Wall Balls as you can out of a total of 60 reps

1:00 - REST

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

3:00 - REST

4:00 - As many 1" Deficit Pushups as you can, out of a total of 80 reps 

5:00 - REST

6:00 - As many Double Unders as you can, out of a total of 125 reps each side

7:00 - REST

8:00 - As many American Kettlebell Swings as you can, out of a total of 60 reps

9:00 - REST 

PART B

At 10:00, in any order and any combination, do:

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

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

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

Double Under                           125 reps MINUS how many reps you did in PART A

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

8/18/24

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 - 3 sets x 10 reps at 60% of 1RM

#2  Do 3 rounds of:

BB Curl                      20-15-10 reps

Pushup                        20-30-40 reps

Goblet Squat              40-30-20 reps

Sledge                         5-10-15 reps each side

DB Row                     20-15-10 reps each side

Burpee                       15-20-25 reps

8/16/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Weighted Pullup - 4 sets x 8 reps

Start light then add weight each set.

#2  In any order and any combination, do:

Run                                   500 meters

DB Farmer's Walk          200 meters

BB Deadlift                       25 reps

Then in any order and any combination, do:

Inverted Row                    50 reps

1" Deficit Pushup             75 reps

Air Squat                          125 reps

Powerlifting Squats vs Olympic Weightlifting Squats

8/15/24

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  Do 10 rounds of:

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

Medicine Ball Wall Ball                 2-3-4-5-6-7-8-9-10-11 reps

Then do 1 round of:

Plank (elbows + toes)                2 minutes

DB Ground to Overhead            20 reps each side

Then 10 rounds of:

Double Under                               25-23-21-19-17-15-13-11-9-7 reps

Regular Pushup                            5-6-7-8-9-10-11-12-13-14 reps

8/13/24

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.

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

Burpee                                   15 reps

DB Row                                  15 reps each side

Goblet Squat                          20 reps

BB Push Press                       10 reps

Sledgehammer VS Tire           10 reps each side

8/12/24

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  Do 3 rounds of:

BB Ground to Overhead              6 reps

Run                                            200 meters

American Kettlebell Swing         24-20-16 reps

1" Deficit Pushup                       24 reps

Pullup                                        18 reps

Air Squat                                    30-40-50 reps

REST 1 minute between rounds.  

8/10/24

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

DB Farmer's Walk                     100 meters

Medicine Ball Wall Ball             16 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:

DB Farmer's Walk                     150 meters

Medicine Ball Wall Ball             24 reps

Inverted Row                            24 reps

Double Under                           48 reps

8/9/24

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% of 1RM

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  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, Burpee - 8 reps

At 13:00, in any order and any combination, do:

DB Row                                    50 reps each side

Regular Pushup                       100 reps

Goblet Squat                             75 reps

Sledgehammer VS Tire           25 reps each side

BB Push Press                           35 reps

Consistency is King

8/7/24

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 - 4 sets x 10 reps

Start with a light weight then add weight for sets 2, 3 and 4.

#2  Do one round of:

American Kettlebell Swing              20 reps

Air Squat                                        60 reps

Pullup                                             20 reps

1" Deficit Pushup                            40 reps

24" Box Jump                                 15 reps

DB Ground to Overhead                  15 reps each side

24" Box Jump                                 15 reps

1" Deficit Pushup                            40 reps

Pullup                                             20 reps

Air Squat                                         60 reps

American Kettlebell Swing               20 reps

8/6/24

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  In any order and any combination, do:

DB Farmer's Walk                   150 meters

Medicine Ball Wall Ball           30 reps

Inverted Row                            50 reps

Double Under                           150 reps

Then REST for 2 minutes, then in any order and

any combination, do:

DB Farmer's Walk                   300 meters

Medicine Ball Wall Ball           60 reps

Inverted Row                            25 reps

Double Under                           75 reps

8/4/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 12 reps

Same weight all 4 sets.

#2  Do 4 rounds of:

BB Curl                                       10 reps each round

Burpee                                        10-14-18-22 reps

Then do 4 rounds of:

Sledgehammer VS Tire            8 reps each side, each round

Run                                            100-200-300-400 meters

Then do 4 rounds of:

Regular Pushup                       25 reps each round

Goblet Squat                            14-18-22-26 reps

8/3/24

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

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  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                            8 reps 

B) DB Ground to Overhead             8 reps each side

C) Air Squat                                   30 reps

D) 1" Deficit Pushup                       30 reps

E) Pullup                                        20 reps

F) American Kettlebell Swing         40 reps                                 

How to Reduce Your Injury Rate in the Gym

8/1/24

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 - 5 sets x 6 reps

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

Set 2 - 6 reps at your top weight

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

#2  Do 3 rounds of:

DB Reverse Fly - 12 reps

BB Upright Row - 12 reps

Rest between rounds.  

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

Run                                        200 meters

DB Farmer's Walk                  100 meters

Medicine Ball Wall Ball          20 reps

REST two minutes.  

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

Inverted Row               15 reps

Goblet Squat               25 reps

Double Under              40 reps