1/10/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps

BB Bench Press - 12 reps

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press - work up to a moderately heavy set of 2 reps.

Then take off 10% and do 6 more sets x 2 reps.

Go heavier than your top set of 3 reps from 1/4/22.

#2  BB Back Squat - 5 sets x 3 reps

Weight for all 5 sets is 90% of your top weight from 1/7/22.

#3  This is 5 rounds of continuous work.

Run                          200 meters

Air Squat                 25 reps

Pushup                     22-20-18-16-14 reps

Tire Pull                   25 meters with 50 lbs in the tire

DB Hammer Curl     12 reps, both arms at the same time

BB Rack Press          2-4-6-8-10 reps (same weight all 5 rounds)

1//8/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 6 sets x 3 reps

Start light then try to add weight each set.

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

6 sets x 2 reps.  The pause is right after the barbell breaks contact with the

floor.  Slow and controlled.  Start light then add weight each set.

#3  In 11 minutes, do as many rounds as you can of:

Inverted Row - 10 reps

Medicine Ball Wall Ball - 15 reps

Sledgehammer VS Tire - 10 reps each side

Plate Pull - 80 feet

DB Ground to Overhead - 5 reps each side

Close Grip Pushup - 15 reps (tips of thumbs about 2" apart)

WORK 3 min.-REST 1 min.-WORK 3 min.-REST 1 min.-WORK 3 min.

After the 1 minute rests, just pick up where you left off.  

1/7/22

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 3 reps.

Go heavier than your top set from 1/1/22.

Then take off 10% and do 5 more sets x 3 reps.

#2  BB Bench Press - 5 sets x 3 reps

Weight for all 5 sets is 90% of your top weight from 1/4/22.

#3 This is continuous work.  Do one round of:

DB Thruster - 20 reps

Cable Row - 15 reps

Pushup - 20 reps

American Kettlebell Swing - 15 reps

24" Box Jump - 10 reps

Double Under - 60 reps

24" Box Jump - 10 reps

American Kettlebell Swing - 15 reps

Pushup - 20 reps

Cable Row - 15 reps

DB Thruster - 20 reps

1/5/22

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Deadlift - work up to a heavy set of 4 reps.

Go heavier than your top set from 12/30/21.

#2  BB Row - 5 sets x 6 reps

Same weight all 5 sets.

#3  With a partner, for 12 minutes, alternate whole rounds of:

DB Row - 6 reps each side

Goblet Squat - 12 reps

Only one partner is working at a time.

Partner A does 6 reps of DB row and 12 goblet squats.

Then Partner B does 6 reps of DB row and 12 goblet squats, etc.

1/4/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light weight)

BB Bench Press - 12 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press - work up to a heavy set of 3 reps

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

Then take off 10% and do 5 more sets x 3 reps.

#2  BB Back Squat - 5 sets x 3 reps

Weight for all 5 sets is 90% of your top weight from 1/1/22.

#3  This is continuous work.

In any order and any combination, do:

DB Farmer's Walk - 200 meters

Run - 800 meters

Plank - 2 minutes (elbows and toes)

Pullup - 50 reps

Burpee - 50 reps

Air Squat - 100 reps

Plate Front Raise - 25 reps

1/2/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 6 sets x 3 reps

Start light then try to add weight each set.

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

5 sets x 3 reps.  The pause is right after the barbell breaks contact with

the floor.  Slow and controlled.  Start light then add weight each set.

#3  In 10 minutes, do as many rounds as you can of:

Goblet Squat                           12-13-14 reps...

DB Row                                   6-7-8 reps each side...

Seated DB Shoulder Press        9-10-11 reps...

BB Curl                                   9-10-11 reps...

BB Nosebreaker                       9-10-11 reps...

BB Ground to Overhead          1-2-3 reps...

Round 1 is 12 goblet squats, 6 rows, 9 presses, 9 curls, 9 nosebreakers and

1 ground to overhead.

Round 2 is 13 goblet squats, 7 rows, 10 presses, 10 curls, 10 nosebreakers and

2 ground to overheads, etc.

1/1/22

Warmup - With an unweighted BB do 2 rounds of:

Row - 10 reps

Standing BB Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 2 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of your Back Squat 1RM

#1  BB Back Squat - regular tempo

Work up to a moderately heavy set of 3 reps.

Go heavier than your top set of 6 reps from 12/26/21.

Then take off 10% and do 5 more sets x 3 reps.

#2  BB Bench Press - 5 sets x 3 reps

Weight for all 5 sets is 90% of your top weight from 12/29/21.

#3  This is 6 rounds.

Round 1 - Do A.

Round 2 - Do A and B.

Round 3 - Do A, B and C.

Round 4 - Do A, B, C and D.

Round 5 - Do A, B, C, D and E.

Round 6 - Do A, B, C, D, E and F.

A) Medicine Ball Wall Ball - 10 reps

B) Pullup - 12 reps

C) DB Bench Press - 15 reps

D) Sledgehammer VS Tire - 20 reps (10 each side)

E) Air Squat - 50 reps

F) Tire Pull - 100 meters with 50 lbs in the tire

REST one minute between rounds.