Truckroom 18
Thursday, October 17, 2024
10/17/24
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 - 5 sets x 6 reps
Set 1 - 6 reps at 90% of your goal weight for today
Set 2 - 6 reps at goal weight for today
Sets 3,4+5 - 6 reps back down at 90%
#2 BB Deadlift - regular tempo - 3 sets x 6 reps
Set 1 - 6 reps at 90% of your goal weight for today
Set 2 - 6 reps at goal weight for today
Set 3 - 6 reps back down at 90%
#3 Do 4 rounds of:
Run 300-250-200-150 meters
Burpee 12-14-16-18 reps
Then do 1 round of:
Plank (elbows and toes) 2 minutes
Sledgehammer VS Tire 15 reps each side
Then do 4 rounds of:
DB Row 12-10-8-6 reps each side
Medicine Ball Wall Ball 12-14-16-18 reps
Tuesday, October 15, 2024
10/15/24
Warmup - Do 3 rounds of:
Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 Strict Pullup - Do 50 total reps
Break it up however you want.
#2 BB Row - 5 sets x 6 reps
Set 1 - 6 reps at 90% of top weight for today
Set 2 - 6 reps top weight for today
Sets 3,4,5+6 - 6 reps back down at 90%
#3 In 20 minutes, do as many rounds as you can of:
Double Under 45 reps
Air Squat 35 reps
DB Farmer's Carry 100 meters
Regular Pushup 25 reps
BB Curl 12 reps
DB Ground to Overhead 12 reps each side
Monday, October 14, 2024
10/14/24
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
Set 1 - 3 reps at 80% of 1RM
Set 2 - 3 reps at 90%
Set 3 - 3 reps at 90%
Set 4 - 3 reps at 90%
Set 5 - as many reps as you can at 80%
#2 BB Incline Bench Press
Sets 1, 2 and 3 - 6 reps (same weight all 3 sets)
Set 4 - as many reps as you can (take off 10%)
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:
Plank 60 seconds
Inverted Row 18 reps
Goblet Squat 30-24-18 reps
DB Suitcase Carry 100 meters (50m each side)
24" Box Jump 12 reps
American Kettlebell Swing 18-24-30 reps
Saturday, October 12, 2024
10/12/24
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 10 reps, 1 set x 8 reps, 2 sets x 6 reps
Add weight each set.
#2 Do 3 rounds of:
EZ Curl Bar Nosebreaker 15 reps
DB Hammer Curl 15 reps
#3 In 8 minutes, do as many rounds as you can of:
Pullup 8 reps
Air Squat 24 reps
Regular Pushup 16 reps
BB Row 8 reps
Medicine Ball Wall Ball 12 reps
Run 200 meters
Then REST 2 minutes.
Then in 12 minutes, do as many rounds as you can of:
Pullup 12 reps
Air Squat 36 reps
Regular Pushup 24 reps
BB Row 12 reps
Medicine Ball Wall Ball 18 reps
Run 300 meters
Friday, October 11, 2024
10/11/24
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 - 5 sets x 6 reps
Set 1 - 6 reps at 90% of your goal weight for today
Set 2 - 6 reps at goal weight for today
Set 3,4+5 - 6 reps back down at 90%
#2 BB Deadlift - regular tempo - 3 sets x 6 reps
Set 1 - 6 reps at 90% of your goal weight for today
Set 2 - 6 reps at goal weight for today
Set 3 - 6 reps back down at 90%
#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 Ground to Overhead-7 reps each side
At 13:00, in any order and any combination, do:
1" Deficit Pushup 75 reps
Double Under 150 reps
DB Row 60 reps
DB Thruster 60 reps
Thursday, October 10, 2024
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