7/10/19

Warmup - Do 2 rounds of:
      Inverted Row - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 15 reps

#1  BB PAUSE Back Squat - 3 sets x 5 reps
      Start with a light weight for set 1, then add weight for set 2 and 3.
      Lower the weight with a normal tempo, then sit in the bottom position
      for 3 seconds, then stand up at a normal tempo.  

#2  Do 5 rounds of:
      BB Clean Grip Deadlift - 3 reps at 225 lbs
      Pullup - 9 reps
      Hand Release Pushup - 15 reps
      Air Squat - 21 reps
      REST 60 seconds

7/8/19

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      Kettlebell Deadlift - 15 reps (light weight)
      DB Reverse Fly - 12 reps
      Unweighted BB Back Squat - 9 reps
      Unweighted BB Clean Grip Row - 9 reps

#1  Cable Row - 5 sets x 12 reps
      Same weight for all 5 sets.  
      Go heavier than 7/2/19.
      Sets begin at 0:00, 2:00, 4:00, 6:00, and 8:00.

#2  This is 5 rounds.
      Round 1 - 0:00 - Burpee - 8 reps, Pullup - 8 reps, Medicine Ball Wall Ball - 8 reps
      Round 2 - 2:00 - Burpee - 10 reps, Pullup - 8 reps, Medicine Ball Wall Ball - 8 reps
      Round 3 - 4:00 - Burpee - 12 reps, Pullup - 8 reps, Medicine Ball Wall Ball - 8 reps
      Round 4 - 6:00 - Burpee - 14 reps, Pullup - 8 reps, Medicine Ball Wall Ball - 8 reps
      Round 5 - 8:00 - Burpee - 16 reps, Pullup - 8 reps, Medicine Ball Wall Ball - 8 reps

#3  Standing BB Curl - 6 sets x 4 reps
      Same weight for all 6 sets.
      Go heavier than 7/2/19.

7/7/19

Warmup - Do 3 rounds of:
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      DB Bench Press - 10 reps (light weight)

#1  BB Bench Press + NEGATIVES
      1 set x 9 reps + 1 Negative Rep
      1 set x 7 reps + 1 Negative Rep
      1 set x 5 reps + 1 Negative Rep
      1 set x 3 reps + 1 Negative Rep

      For the negative reps, take 10 seconds to lower the weight.
      Use a clock and have your spotter time for you, then help
      you rerack the weight after the negative rep.
      Start with a moderate weight and then try to add weight each set.

#2  Run 400 meters in less than 2 minutes, then immediately begin 7 rounds of:
      Goblet Squat     14-12-10-8-6-4-2 reps
      BB Row              2-4-6-8-10-12-14 reps at 135 lbs

      Do 14 goblet squats, then 2 rows, then 12 goblet squats, then 4 rows, etc.
      
#3  EZ Curl Bar Nosebreaker - 3 sets x 15 reps
      Same weight all 3 sets.  

7/5/19

Warmup - Do one round of:
      Unweighted BB Standing Shoulder Press - 15 reps
      Banded Pull Apart - 15 reps
      Pushup - 15 reps (not hand release)
      Unweighted BB Back Squat - 15 reps

#1  BB Push Press - 6 sets x 5 reps
      Do a set every other minute (0:00, 2:00, 4:00, 6:00, 8:00, and 10:00).
      Same weight for all 6 sets.

#2  Do one round of:
      DB Farmer's Walk - 100 meters
      Overhead Bumper Plate Walk - 100 meters with 45 lbs
      Tire Pull - 100 meters with 40 lbs in the tire
      American Kettlebell Swing - 35 reps
      Air Squat - 30 reps
      DB Lateral Raise - 25 reps
      (continuous work)

7/4/19

Warmup - Do 2 rounds of:  
      Cable Row - 10 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB TEMPO Back Squat - 3 sets x 5 reps
      Start with a light weight for set 1 then add weight for set 2 and 3.
      TAKE 5 SECONDS to lower the weight on each rep.  
      Normal tempo on the way up.  

#2  Do 7 rounds of:
      EVEN minutes - Run 100 meters in less than 20 seconds
      ODD minutes - 7 Burpees

7/2/19

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Back Squat - 9 reps
      Unweighted BB Standing Shoulder Press - 6 reps 

#1  Cable Row - 4 sets x 15 reps
      Same weight all 4 sets.
      Sets begin at 0:00, 2:00, 4:00, and 6:00.

#2  Do one round of:
      American Kettlebell Swing - 20 reps
      18" Squat Box Jump - 30 seconds (as many reps as you can, full depth each rep)
      REST 60 seconds
      BB Shrug - 20 reps
      Air Squat - 40 reps
      REST 60 seconds
      Pullup - 20 reps
      Double Under - 50 reps
      REST 60 seconds
      Burpee - 20 reps
      Plank - 60 seconds (elbows and toes)

#3  Standing BB Curl - 4 sets x 6 reps
      Same weight all 4 sets.  

7/1/19

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press (1.5 REP) - 4 sets x 6 reps
      Start with a moderate weight, then add weight each set.

#2  This is 3 rounds.  Round 1 looks like this:
      0:00 - BB Row - 15 reps at 135 lbs
                 Hand Release Pushup - 20 reps
      2:00 - BB Back Squat - 15 reps at 40% of Back Squat 1RM
                 BB Overhead Hold - 30 seconds at 135 lbs

      Round 2 starts at 4:00.  Round 3 starts at 8:00.
      For the overhead hold, you are standing still, holding the barbell 
      locked out overhead.