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

Use the SRA Curve to Improve Your Training Plan

10/30/24

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 8 reps, 1 set x 6 reps, 2 sets x 4 reps

Add weight each set.

#2  Do 4 rounds of:

EZ Curl Bar Nosebreaker          10 reps

BB Curl                                    10 reps 

REST between rounds.

#3  Do one round of:

Burpee                                             25 reps

BB Row                                            25 reps

Run                                                  400 meters

American Kettlebell Swing               25 reps

Plank                                               60 seconds

Medicine Ball Wall Ball                    25 reps

Plank                                                60 seconds

American Kettlebell Swing               25 reps

Run                                                 400 meters

BB Row                                            25 reps

Burpee                                             25 reps

10/29/24

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 - 6 sets x 3 reps

Set 1 - 3 reps at 90% of your goal weight for today

Set 2 - 3 reps at goal weight for today

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

#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  In any order and any combination, do:

DB Ground to Overhead            40 reps each side

Double Under                            120 reps

Pullup                                       20 reps

Air Squat                                   60 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

DB Ground to Overhead            20 reps each side

Double Under                            60 reps

Pullup                                       40 reps

Air Squat                                   120 reps