9/30/24

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

Add weight each set.

#2  Do 3 rounds of:

DB Reverse Fly              12 reps

DB Lateral Raise            12 reps

Plate Front Raise           12 reps

#3  Start a timer:

PART A

0:00 - As many reps Sledge VS Tire as you can, out of a total of 35 reps each side

1:00 - REST

2:00 - As many Burpees as you can, out of a total of 50 reps

3:00 - REST

4:00 - As many Pullups as you can out of a total of 50 reps

5:00 - REST

6:00 - DB Farmer's Carry as far as you can out of a total of 250 meters

7:00 - REST

8:00 - As many Air Squats as you can, out of a total of 100 reps

9:00 - REST

10:00 - As many American Kettlebell Swings as you can out of a total of 50 reps

11:00 - REST

PART B

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

Sledgehammer VS Tire          35 reps MINUS how many reps you did in PART A

Burpee                                   50 reps MINUS how many reps you did in PART A

Pullup                                    50 reps MINUS how many reps you did in PART A

DB Farmer's Carry                  250 meters MINUS how far you went in PART A

Air Squat                                100 reps MINUS how many reps you did in PART A

American Kettlebell Swing      50 reps MINUS how many reps you did in PART A

9/29/24

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 - 4 sets x 9 reps

Set 1 - 9 reps at 90% of your goal weight for today

Set 2 - 9 reps at goal weight for today

Set 3+4 - 9 reps back down at 90%

Leave room to go heavier on 10/5/24. 

#2  BB Deadlift - regular tempo - 2 sets x 9 reps

Work up to one heavy set of 9 reps.  Then take off 10% and do 

one more set of 9 reps. 

#3  Do 3 rounds of:

BB Curl                                         20-15-10 reps

Medicine Ball Wall Ball                 15-20-25 reps

Run                                              400-300-200 meters

DB Row                                         10-15-20 reps each side

1" Deficit Pushup                          40-30-20 reps

9/27/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup 

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

Do these weighted if you can, and add weight each set.

#2  BB Row 

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

Add weight each set.  

#3 In any order and any combination, do:

Inverted Row                      50 reps

DB Thruster                        50 reps

Double Under                     150 reps

Then in any order and any combination, do:

Regular Pushup                 80 reps

Goblet Squat                      80 reps

DB Suitcase Carry              150 meters each side

Sots Press Progression

9/26/24

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 - 6 total sets

5 sets x 5 reps at 82.5% of 1RM

1 set x as many reps as you can at 82.5% of 1RM

#2  BB Incline Bench Press (same weight all 4 sets)

Sets 1, 2 and 3 - 9 reps 

Set 4 - as many reps as you can 

Sets 1, 2 and 3 are regular tempo.  For set 4, take 5 seconds to lower 

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

#3  Do 5 rounds of:

DB Farmer's Carry          125-100-75-50-25 meters

Air Squat                           10-20-30-40-50 reps

Then do 1 round of:

Plank (elbows and toes)                2 minutes

Sledgehammer VS Tire                15 reps each side

Then do 5 rounds of:

DB Row          16-14-12-10-8 reps each side

Burpee             8-10-12-14-16 reps

9/24/24

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

Add weight each set.

#2  Do 3 rounds of:

DB Reverse Fly              12 reps

DB Lateral Raise            12 reps

Plate Front Raise           12 reps

Rest between rounds. 

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

Run                                            200 meters

BB Row                                      12 reps

1" Deficit Pushup                       24 reps

Double Under                             40 reps

Pullup                                        12 reps

Medicine Ball Wall Ball              15 reps

9/23/24

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 - 3 sets x 12 reps

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

Set 2 - 12 reps at goal weight for today

Set 3 - 12 reps back down at 90%

#2  BB Deadlift - regular tempo

Work up to one heavy set of 12 reps.

#3  Do 3 rounds of:

Regular Pushup                                  30 reps

DB Row                                              15 reps each side

DB Thruster                                       25-20-15 reps

DB Suitcase Carry                             100 meters (50m each side)

24" Box Jump                                    12 reps

American Kettlebell Swing               15-25-35 reps

9/21/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - 40 total reps

Break it up however you want

#2  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%

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

DB Ground to Overhead              8 reps each side

Air Squat                                    20 reps

Inverted Row                              12 reps

Burpee                                       12 reps

DB Farmer's Carry                      100 meters

Then REST 2 minutes.

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

DB Ground to Overhead              12 reps each side

Air Squat                                    30 reps

Inverted Row                              18 reps

Burpee                                       18 reps

DB Farmer's Carry                      150 meters

9/20/24

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 - 5 total sets

4 sets x 7 reps at 77.5% of 1RM

1 set x as many reps as you can at 77.5% of 1RM

#2  DB Incline Bench Press (same weight all 4 sets)

Sets 1, 2 and 3 - 12 reps 

Set 4 - as many reps as you can 

Sets 1, 2 and 3 are regular tempo.  For set 4, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of 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, Goblet Squat - 10 reps

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

1" Deficit Pushup                     75 reps

Double Under                           150 reps

DB Row                                    60 reps

Medicine Ball Wall Ball             60 reps

A Weak Core Leads to Weak Performance

9/18/24

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:

DB Thruster                                 20 reps

BB Row                                       20 reps

Regular Pushup                          50 reps

Pullup                                         20 reps

American Kettlebell Swing          20 reps

DB Suitcase Carry                       200 meters (100m each hand)  

American Kettlebell Swing          20 reps

Pullup                                         20 reps

Regular Pushup                          50 reps

BB Row                                       20 reps

DB Thruster                                 20 reps

9/17/24

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 - 3 sets x 12 reps

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

Set 2 - 12 reps at goal weight for today

Set 3 - 12 reps back down at 90%

#2  BB Deadlift - regular tempo

Work up to one heavy set of 12 reps.

Leave room to go heavier on 9/23.

#3  In any order and any combination, do:

BB Ground to Overhead             16 reps

Air Squat                                   100 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

Air Squat                                   50 reps

DB Row                                      40 reps each side

Burpee                                       40 reps

9/15/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - 40 total reps

Break it up however you want

#2  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%

#3  Do 4 rounds of:

Run                             150 meters

Goblet Squat               12-16-20-24 reps

Then do 4 rounds of:

1" Deficit Pushup          20 reps

Double Under                20-30-40-50 reps

Then do 4 rounds of:

Inverted Row                        15 reps

Medicine Ball Wall Ball         9-13-17-21 reps 

9/14/24

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 - 5 total sets

4 sets x 7 reps at 75% of 1RM

1 set x as many reps as you can at 75% of 1RM

#2  DB Incline Bench Press (same weight all 4 sets)

Sets 1, 2 and 3 - 12 reps 

Set 4 - as many reps as you can 

Sets 1, 2 and 3 are regular tempo.  For set 4, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of 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) DB Thruster                                  10 reps

B) DB Row                                        12 reps each side

C) American Kettlebell Swing           15 reps

D) Regular Pushup                           30 reps

E) DB Farmer's Walk                         150 meters

F) 24" Box Jump                               25 reps

Why Unstable Resistance Training Doesn’t Work

9/12/24

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:

Pullup                              8 reps each side

1" Deficit Pushup             16 reps 

Air Squat                          24 reps

REST two minutes.  

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

Sledgehammer VS Tire          10 reps each side

BB Row                                 14 reps

Burpee                                  18 reps

9/11/24

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 16 reps 

Then take off 10% and do 1 more set x 16 reps.

This is two total sets.

#2  BB Deadlift - regular tempo

Work up to one moderately heavy set of 12 reps.

Leave room to go heavier on 9/17 and 9/23.

#3  With a partner, do 3 rounds of:

DB Suitcase Carry                     50 meters (25m each hand)

Run                                           200 meters

Inverted Row                             20 reps

Medicine Ball Wall Ball              20 reps

Double Under                            40 reps

Regular Pushup                        30 reps

Goblet Squat                             30 reps

Only one partner is working at a time.

Partner A does 50m suitcase carry, then Partner B does 50m suitcase carry. Then

Partner A runs 200m, then Partner B runs 200m, etc.

9/9/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - 40 total reps

Break it up however you want

#2  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%

#3  Start a timer

PART A

0:00 - As many DB Thrusters as you can out of a total of 50 reps

1:00 - REST

2:00 - As many reps Sledge VS Tire as you can, out of a total of 35 reps each side

3:00 - REST

4:00 - As many Burpees as you can, out of a total of 50 reps 

5:00 - REST

6:00 - DB Farmer's Carry as far as you can, out of a total of 250 meters

7:00 - REST

8:00 - As many American Kettlebell Swings as you can, out of a total of 50 reps

9:00 - REST 

10:00 - As many DB Rows as you can, out of a total of 50 reps each side

11:00 - REST 

PART B

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

DB Thruster                        50 reps MINUS how many reps you did in PART A

Sledgehammer vs Tire      35 reps MINUS how many reps you did in PART A

Burpee                                50 reps MINUS how many reps you did in PART A

DB Farmer's Carry            250 m MINUS how far you went in PART A Amer. Kettlebell Swing      50 reps MINUS how many reps you did in PART A

DB Row                               50 reps each side 

9/8/24

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 - 5 total sets

4 sets x 7 reps at 72.5% of 1RM

1 set x as many reps as you can at 72.5% of 1RM

#2  DB Incline Bench Press (same weight all 4 sets)

Sets 1, 2 and 3 - 12 reps 

Set 4 - as many reps as you can 

Sets 1, 2 and 3 are regular tempo.  For set 4, take 5 seconds to lower 

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

#3  Do 3 rounds of:

BB Curl                                         20-15-10 reps

Air Squat                                      30-45-60 reps

1" Deficit Pushup                          40-30-20 reps

DB Ground to Overhead                10-15-20 reps each side

Run                                              400-300-200 meters

9/6/24

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:

Inverted Row                      50 reps

Medicine Ball Wall Ball       50 reps

Double Under                     125 reps

Then in any order and any combination, do:

Regular Pushup                 80 reps

Goblet Squat                      80 reps

DB Suitcase Carry              125 meters each side

What is Time Under Tension and Should you Care?

9/5/24

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 16 reps 

Then take off 10% and do 1 more set x 16 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  Do 5 rounds of:

DB Farmer's Carry                 125-100-75-50-25 meters

DB Thruster                             8-10-12-14-16 reps

Then do 1 round of:

Plank (elbows + toes)                2 minutes

Sledgehammer VS Tire            15 reps each side

Then do 5 rounds of:

DB Row          16-14-12-10-8 reps each side

Burpee             8-10-12-14-16 reps

9/3/24

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 20 minutes, do as many rounds as you can of:

DB Ground to Overhead                        12 reps each side

Run                                                       200 meters

1" Deficit Pushup                                   24 reps

Air Squat                                               36 reps

BB Curl                                                  12 reps

24" Box Jump                                         12 reps

9/2/24

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 67.5% of 1RM

1 set x as many reps as you can at 67.5% 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  Do 3 rounds of:

Inverted Row                                  20 reps

Double Under                                 40 reps

American Kettlebell Swing             25-20-15 reps

Regular Pushup                             30 reps

DB Suitcase Carry                          100 meters (50m each side)

Medicine Ball Wall Ball                  15-20-25 reps