1/20/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 8 sets x 2 reps

Start light then try to add weight each set.

#2  BB Deadlift with a 2 second PAUSE at the bottom of each rep 

(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 try to add weight each set.

#3  Do 2 rounds of:

Pullup - 15 reps

24" Box Jump - 15 reps

REST ONE MINUTE

Pushup - 25 reps

Air Squat - 35 reps 

REST ONE MINUTE

Sledgehammer VS Tire - 10 swings each side

Seated DB Shoulder Press - 20 reps

REST ONE MINUTE

1/19/22

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 2 reps.

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

#2  BB Bench Press - 6 sets x 2 reps

Weight for all 6 sets is 90% of your top weight from 1/16/22.

#3  In any order and any combination, do:

BB Ground to Overhead - 20 reps at 135 lbs

Burpee - 50 reps

Cable Row - 50 reps at 100 lbs

Double Under - 100 reps

Tire Pull - 200 meters with 50 lbs in the tire

1/17/22

Warmup - Do two rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Deadlift - work up to a heavy set of 2 reps

Go heavier than 1/11/22.

#2  DB Row - 4 sets x 10 reps each side

Same weight all 4 sets.

#3  This is continuous work.

In 12 minutes, do as many rounds as you can of:

Goblet Squat - 12 reps

BB Row - 12 reps

Seated DB Shoulder Press - 12 reps

BB Curl - 12 reps

BB Nosebreaker - 12 reps

1/16/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light wight)

BB Bench Press - 12 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press 

Work up to a heavy set of 2 reps.

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

Go heavier than 1/10/22.

#2  BB Back Squat - 6 sets x 2 reps

Weight for all sets is 90% of your top weight from 1/13/22.

#3  Do one round of:

Pullup - 30 reps

Air Squat - 60 reps

Inverted Row - 20 reps 

Medicine Ball Wall Ball - 40 reps

DB Farmer's Walk - 200 meters

Pushup - 50 reps

Complete all reps (or distance) of one exercise before 

moving on to the next exercise.  

1/14/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 8 sets x 2 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 try to add weight each set.

#3  With a partner, for 10 minutes, alternate whole rounds of:

DB Thruster - 8 reps

Run 100 meters

Partner A does 8 thrusters and runs 100 meters.

Then Partner B does 8 thrusters and runs 100 meters, etc.  

1/13/22

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 moderately heavy set of 2 reps.

Go heavier than your top set of 3 reps from 1/7/22.

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

#2  BB Bench Press - 6 sets x 2 reps

Weight for all 6 sets is 90% of your top weight from 1/10/22.

#3  This is continuous work.  Do 4 rounds of:

Goblet Squat                     20-22-24-26 reps

BB Row                             10-12-14-16 reps

DB Incline Bench Press     15-17-19-21 reps

Double Under                    25-27-29-31 reps

For each exercise, try to stick with the same weight 

for all 4 rounds.  

1/11/22

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 moderately heavy set of 2 reps

Go heavier than your top set of 4 reps from 1/5/22.

#2  DB Row - 4 sets x 10 reps

Same weight all 4 sets.

#3  Start a timer:

EVEN minutes - BB Push Press - 4 reps

ODD minutes - Pullup - 8 reps

When you are not doing push press or pullup,

in any order and any combination, do:

Burpee - 30 reps

American Kettlebell Swing - 40 reps

Cable Row - 50 reps at 100 lbs

You are done with #3 when you finish all reps of burpee, swing,

and row.