11/29/24

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 - 3 sets x 16 reps

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

#2  Standing BB Curl - 3 sets x 16 reps

Same weight all 3 sets. 

REST one minute between sets.

#3  EZ Curl Bar Nosebreaker - 3 sets x 16 reps

Same weight all 3 sets. 

REST one minute between sets.  

#4  In any order and any combination, do:

Plank (elbows and toes)          3 minutes

Run                                          600 meters

DB Ground to Overhead       40 reps each side

Then in any order and any combination, do:

Inverted Row                           60 reps

1" Deficit Pushup                    60 reps

Air Squat                                  120 reps

How to do Romanian Deadlifts

11/28/24

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 16 reps

Set 1 - 55% of 1RM

Set 2 - 62.5% of 1RM

Set 3 - 55% of 1RM

#2  BB Romanian Deadlift - 2 sets x 16 reps

Start light.  Add weight for set 2.

#3  Do 4 rounds of:

Double Under                      60-45-30-15 reps

Regular Pushup                  10-20-30-40 reps 

Then do 4 rounds of:

24" Box Jump                    8-10-12-14 reps

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

Then do 1 rounds of:

Goblet Squat                    40 reps

DB Farmer's Carry           200 meters

11/26/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one moderately heavy set of 16 reps.

Leave room to go heavier on 12/2.

#2  BB Row - 3 sets x 16 reps

Set 1 - 16 reps at 90% of top weight for today

Set 2 - 16 reps at top weight

Set 3 - 16 reps back down at 90% of top weight

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

DB Thruster                              16 reps

Pullup                                      16 reps

Burpee                                     12 reps

Sledgehammer VS Tire            12 reps each side

DB Suitcase Carry                    100 meters (50m each side)

11/25/24

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 16 reps

Set 1 - 16 reps at 90% of your top weight for today

Set 2 - 16 reps at top weight for today

Set 3 - 16 reps back down at 90%

Goal for set 2 is a heavy set, with at least 1 rep in reserve.

Weight will go up on 12/1.

#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 3 rounds of:

Inverted Row                              20 reps

1" Deficit Pushup                       25 reps

Air Squat                                    50-40-30 reps

Plank                                          60 seconds

Run                                            200 meters

DB Ground to Overhead             12-16-20 reps each side

11/23/24

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 - 3 sets x 16 reps

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

#2  Standing BB Curl - 3 sets x 16 reps

Same weight all 3 sets. 

REST one minute between sets.

#3  EZ Curl Bar Nosebreaker - 3 sets x 16 reps

Same weight all 3 sets. 

REST one minute between sets.  

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

Double Under                         30 reps

DB Row                                  8 reps each side

Regular Pushup                     16 reps

Goblet Squat                          16 reps

DB Farmer's Carry                  50 meters

Then REST 2 minutes.

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

Double Under                         45 reps

DB Row                                  12 reps each side

Regular Pushup                     24 reps

Goblet Squat                          24 reps

DB Farmer's Carry                  75 meters

11/22/24

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 16 reps

Set 1 - 55% of 1RM

Set 2 - 60% of 1RM

Set 3 - 55% of 1RM

#2  BB Romanian Deadlift - 2 sets x 16 reps

Start light.  Add weight for set 2.

#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:

Pullup                                    60 reps

Burpee                                   60 reps

DB Suitcase Carry                  300 meters (150m each hand)

How to do Deficit Pushups

11/20/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one moderately heavy set of 16 reps.

Leave room to go heavier on 11/26 and 12/2.

#2  BB Row - 3 sets x 16 reps

Set 1 - 16 reps at 90% of top weight for today

Set 2 - 16 reps at top weight

Set 3 - 16 reps back down at 90% of top weight

#3  Do one round of:

Air Squat                                    50 reps

1" Deficit Pushup                       35 reps

Inverted Row                              25 reps

Run                                            400 meters

DB Ground to Overhead             20 reps each side

Plank                                         90 seconds

DB Ground to Overhead             20 reps each side

Run                                            400 meters

Inverted Row                              25 reps

1" Deficit Pushup                       35 reps

Air Squat                                    50 reps

11/19/24

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 16 reps

Set 1 - 16 reps at 90% of your top weight for today

Set 2 - 16 reps at top weight for today

Set 3 - 16 reps back down at 90%

Goal for set 2 is a moderately heavy set, with at least 2 reps in reserve.

Weight will go up on 11/25 and 12/1.

#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:

DB Thruster                               40 reps

Double Under                            120 reps

DB Row                                     20 reps each side

Regular Pushup                        40 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

DB Thruster                               20 reps

Double Under                            60 reps

DB Row                                     40 reps each side

Regular Pushup                        80 reps

11/17/24

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  Do 4 rounds of:

BB Row                       5-9-13-17 reps

24" Box Jump             9 reps

Then do 4 rounds of:

Burpee                    7-11-15-19 reps

Pullup                     11 reps each round

Then do 4 rounds of:

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

DB Suitcase Carry                  50m (25m each hand)

11/16/24

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  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) Air Squat                                     25 reps

B) 1" Deficit Pushup                        15 reps

C) Inverted Row                               15 reps

D) Run                                             250 meters

E) DB Ground to Overhead              15 reps each side

F) Plank                                           2 minutes

The Best Squat Program in the History of the World

11/14/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row

1 set x 18 reps, 1 set x 14 reps, 1 set x 10 reps, 1 set x 6 reps

Start light then add weight each set.

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

Goblet Squat                     15 reps

Regular Pushup                20 reps

DB Farmer's Carry          50 meters

REST two minutes.  

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

DB Row                           10 reps each side

DB Thruster                    15 reps

Double Under                  40 reps

11/13/24

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  With a partner, do 3 rounds of:

Pullup                                     15 reps

Burpee                                    18 reps

Box Jump                                12 reps

Inverted Row                            18 reps

Medicine Ball Wall Ball            18 reps

DB Suitcase Carry                    50 meters (25m each hand)

Only one partner is working at a time.

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

Partner A does 18 Burpees, then Partner B does 18 Burpees, etc. 

11/11/24

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:

PART A

0:00 - Run as far as you can, out of a total of 600 meters

1:00 - REST

2:00 - As many DB Ground to Overhead as you can, out of a total of 40 reps each side

3:00 - REST

4:00 - As many 1" Deficit Pushups as you can, out of a total of 75 reps

5:00 - REST

6:00 - As many Air Squats as you can, out of a total of 100 reps

7:00 - REST

8:00 - As many BB Rows as you can, out of a total of 50 reps

9:00 - REST

PART B

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

Run                                         600m MINUS how far you ran in PART A

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

1" Deficit Pushup                    75 MINUS how many reps you did in PART A

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

BB Row                                    50 reps MINUS how many reps you did in PART A

11/10/24

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:

Goblet Squat                    15-25-35 reps

Regular Pushup               40-30-20 reps

Double Under                   40-50-60 reps

DB Row                            20-15-10 reps each side

DB Farmer's Carry         100-150-200 meters

11/8/24

Warmup - Do 2 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 any order and any combination, do:

Pullup                              50 reps

Burpee                             50 reps

24" Box Jump                  25 reps

Then in any order and any combination, do:

Inverted Row                           50 reps

Medicine Ball Wall Ball            50 reps

DB Suitcase Carry                   125 meters each side

Why Full Range of Motion is Superior to Partial Reps

11/7/24

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  Do 4 rounds of:

Run                                                   300-250-200-150 meters

DB Ground to Overhead                 6-10-14-18 reps each side

Then do 1 round of:

Plank (elbows and toes)                2 minutes

Sledgehammer VS Tire                15 reps each side

Then do 4 rounds of:

1" Deficit Pushup            30-24-18-12 reps

Air Squat                          20-30-40-50 reps

11/5/24

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 16 reps

1 set x 13 reps

1 set x 10 reps

1 set x 7 reps

Add weight each set.

#2  Do 4 rounds of:

EZ Curl Bar Nosebreaker          10 reps

BB Curl                                    10 reps 

REST between rounds.

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

Goblet Squat                      20 reps

Regular Pushup                 25 reps

Double Under                     45 reps

BB Row                              15 reps

DB Farmer's Walk              50 meters

11/4/24

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  BB PAUSE Deadlift - 4 sets x 3 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.  Add weight each set.

#3  Do 3 rounds of:

Inverted Row                              15 reps

24" Box Jump                             12 reps

Burpee                                        24-18-12 reps

Pullup                                         15 reps

Run                                             200 meters

Medicine Ball Wall Ball               12-18-24 reps

11/2/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - weighted if possible

5 sets x 5 reps (try to add weight each set)

#2  BB Row 

1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps

Add weight each set.  

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

DB Ground to Overhead          8 reps each side

Double Under                          30 reps

DB Row                                    8 reps each side

1" Deficit Pushup                     16 reps

Air Squat                                  24 reps

Plank (elbows and toes)           40 seconds

Then REST 2 minutes.

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

DB Ground to Overhead          12 reps each side

Double Under                          45 reps

DB Row                                    12 reps each side

1" Deficit Pushup                     24 reps

Air Squat                                  36 reps

Plank (elbows and toes)           60 seconds

11/1/24

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 

4 sets x 3 reps with a 2 second PAUSE at the bottom of each rep

Start with a moderate weight then add weight each set.

#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:

Inverted Row                    60 reps

Goblet Squat                    80 reps

Regular Pushup               100 reps

DB Farmer's Carry           250 meters