4/4/25

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 - 4 sets

1 set x 16 reps

1 set x 13 reps

1 set x 10 reps

1 set x 7 reps

Add weight for set 2, 3+4. 

#2  Do 3 rounds of:

DB Reverse Fly           12 reps

DB Lateral Raise         12 reps

Plate Front Raise        12 reps

REST between rounds. 

#3  Do 4 rounds of:

DB Farmer's Walk           100-75-50-25 meters

Burpee                             9-13-17-21 reps

Then do 1 round of:

Sledgehammer VS Tire     20 reps each side

Side Plank                         60 sec left side, then 60 sec right

Then do 4 rounds of:

BB Row                               21-17-13-9 reps

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

Two Steps to Hip Flexors That Are Strong, Injury Resistant, Mobile and Athletic

4/3/25

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 - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight

Set 3 - 10 reps back down at 90%

The goal for set 2 is a max set of 10 reps.  

Go heavier than 3/28/25.

#2  BB Romanian Deadlift - 3 sets x 10 reps

Start light.  Add weight for sets 2 and 3.

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

DB Thruster                          10 reps (heavy) 

DB Row                                10 reps each side (heavy)

1" Deficit Pushup                  20 reps

Double Under                       30 reps

Run                                      250 meters

4/1/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to a heavy set of 10 reps.

Go heavier than 3/26/25.

#2  Strict Pullup

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

Weighted if possible and try to add weight each set.

#3  Do 3 rounds of:

Goblet Squat                             25 reps

BB Push Press                          12 reps

Inverted Row                            30-20-10 reps

24" Box Jump                           15 reps

Regular Pushup                       35 reps

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

3/31/25

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 - 4 sets x 10 reps

Set 1 - 10 reps at 90% of top weight for today

Set 2 - max set of 10 reps

Set 3+4 - 10 reps back down at 90%

#2  BB Incline Bench Press 

Set 1 - 12 reps 

Set 2 - 9 reps

Set 3 - as many reps as you can 

Sets 1+2 are regular tempo.  Add weight for set 2, then stick with 

that weight for set 3.  For set 3, take 5 seconds to lower the weight, 

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

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

Burpee                                   12 reps

BB Row                                  12 reps

Plank (elbows and toes)         30 seconds

Medicine Ball Wall Ball          12 reps

DB Farmer's Carry                  50 meters

Then REST 2 minutes.

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

Burpee                                   18 reps

BB Row                                  18 reps

Plank (elbows and toes)         45 seconds

Medicine Ball Wall Ball          18 reps

DB Farmer's Carry                  75 meters

3/29/25

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

1 set x 16 reps

1 set x 13 reps

1 set x 10 reps

Add weight for set 2 + 3. 

#2  Do 3 rounds of:

DB Reverse Fly           12 reps

DB Lateral Raise         12 reps

Plate Front Raise        12 reps

REST between rounds. 

#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:

DB Row                            60 reps each side

Close Grip Pushup           80 reps

Air Squat                          100 reps

Double Under                   120 reps

3/28/25

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 - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight

Set 3 - 10 reps back down at 90%

The goal for set 2 is a heavy set of 10 reps.  

Go heavier than 3/22/25.

#2  BB Romanian Deadlift - 3 sets x 10 reps

Start light.  Add weight for sets 2 and 3.

#3  Do one round of:

BB Ground to Overhead        10 reps

24" Box Jump                       15 reps

Inverted Row                         25 reps

Goblet Squat                         30 rep

Regular Pushup                    40 reps

DB Suitcase Carry                 100 meters each hand

Regular Pushup                    40 reps

Goblet Squat                         30 rep

Inverted Row                         25 reps 

24" Box Jump                       15 reps

BB Ground to Overhead        10 reps