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.