12/8/21

Warmup - with an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each set

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

Work up to a moderately heavy set of 9 reps.

Go heavier than your top set of 12 reps from 12/2/21.

Then take off 10% and do 3 more sets x 9 reps.

#2  BB Bench Press - 3 sets x 9 reps

Weight for all 3 sets is 90% of your top weight from 12/5/21.

#3  In any order and any combination, do:

Pullup - 45 reps

Burpee - 30 reps

Pushup - 60 reps

Standing BB Curl - 30 reps

Double Under - 75 reps

BB Nosebreaker - 30 reps

Air Squat - 90 reps

WORK 3 minutes, REST one minute, WORK 3 minutes, REST

one minute, etc. until you complete all reps.

12/6/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Deadlift - work up to one moderately heavy set of 8 reps.

Go heavier than your set of 10 from 11/30/21.

#2  BB Row - 4 sets x 8 reps

Same weight all 4 sets.  

#3  Start a timer.

EVEN minutes - in any order and any combination, do:

American Kettlebell Swings - 50 reps

Air Squat - 100 reps

ODD minutes - in any order and any combination, do:

Seated DB Shoulder Press - 50 reps

DB Row - 50 reps each side

You are done when you finish all reps of kettlebell swing, air squat, 

seated DB shoulder press and DB row.

12/5/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps

BB Bench Press - 12 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press - work up to a moderately heavy set of 9 reps.

Go heavier than your top set of 12 reps from 11/29/21.

Then take off 10% and do 3 more sets x 9 reps.

#2  BB Back Squat - 2 sets x 12 reps at 90% of top weight from 12/2/21.

#3  With a partner, in 12 minutes, do as many rounds as you can of:

DB Waiter's Walk - 50 meters

Goblet Squat - 16 reps

Pullup - 8 reps

Burpee - 8 reps

Pushup - 16 reps

Only one partner is working at a time.

ALTERNATE exercises with your partner.

Partner A does waiter's walk, then Partner B does goblet squats.

Partner A does pullups, then Partner B burpees.

Partner A does pushups, then Partner B does waiter's walk, etc.

For the waiter's walk, have a DB in each hand.  One hand overhead,

one hand at your side for 25 meters, then switch hands.  

12/3/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press 3 sets x 12 reps

Start light then add weight for sets 2 and 3.

Finish heavier than your top set from 11/27/21.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

4 sets x 4 reps.  The pause is right after the barbell breaks contact with 

the floor.  Slow and controlled, start light then add weight for sets 2, 3, and 4.

Finish heavier than your top set from 11/27/21.

#3  Do 3 rounds of:

Plate Pull                                 40 feet

Air Squat                                30 reps

DB Lateral Raise                    20-15-10 reps

Cable Row                               20 reps

Seated DB Shoulder Press     10-15-20 reps

REST one minute

12/2/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

Work up to a heavy set of 12 reps.

Go heavier than your top set from 11/26/21.

Then take off 10% and do 2 more sets x 12 reps.

#2  BB Bench Press - 2 sets x 12 reps

Weight for both sets is 90% of your top weight from 11/29/21.

#3  Run 400 meters, then immediately begin 10 rounds of:

Pushup                                     10-9-8-7-6-5-4-3-2-1 rep

BB Row                                    1-2-3-4-5-6-7-8-9-10 reps

Medicine Ball Wall Ball          10-9-8-7-6-5-4-3-2-1 rep

Double Under                          10-11-12-13-14-15-16-17-18-19 reps

When you are finished with the 10 rounds, immediately run

another 400 meters.

11/30/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Deadlift - work up to one moderately heavy set of 10 reps.

Go heavier than 11/24/21.

#2  BB Row - 4 sets x 10 reps

Same weight for all 4 sets.

#3 Do 5 rounds of:

DB Row                     5-6-7-8-9 reps each side 

Air Squat                   25 reps each round

BB Nosebreaker       10 reps each round

BB Curl                     18-16-14-12-10 reps

REST one minute between rounds.

11/29/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light weight)

BB Bench Press - 12 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press - work up to a heavy set of 12 reps.

This should be heavier than your top set of 12 from 11/23/21.

Then take off 10% and do 2 more sets x 12 reps.

#2  BB Back Squat - 2 sets x 12 reps at 90% of top weight from 11/26/21.

#3  Start a timer.

EVEN minutes - 7 Burpees, then Pullups and Goblet Squats

ODD minutes - REST 

You are done with #3 when you complete 50 Pullups and 75 Goblet Squats.