2/10/22

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 5 reps

Unweighted BB Standing Shoulder Press - 10 reps

Air Squat - 15 reps

#1  Cable Row 

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 21 reps

Start with a moderate weight for the set of 15 reps.

Add weight for the set of 12 and 9 reps.  Then use the same

weight for the set of 21 reps that you did for the first set.

#2  Start a timer.  

EVEN minutes - DB Ground to Overhead - 5 reps each side

When you are not doing ground to overheads, in any order

and any combination, do:

Sledgehammer VS Tire - 20 reps each side

Pullup - 40 reps

BB Nosebreaker - 40 reps

BB Curl - 40 reps

Goblet Squat - 60 reps

Run - 400 meters

2/9/22

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 

3 sets x 10 reps at 62.5% of 1RM

1 set x as many reps as you can at 62.5% of 1RM

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

BB Front Squat - 4 reps

BB Push Press - 4 reps

BB Row - 8 reps

Burpee - 12 reps

DB Farmer's Walk - 50 meters

Use the same barbell and same weight for the front squat,

push press, row.

#3  BB Bench Press - PAUSE + NEGATIVES

3 sets x 6 paused reps + 1 Negative Rep

PAUSE at the bottom of each rep for 2 seconds.

On the NEGATIVE rep, take 10 seconds to lower the weight, and

have your spotter help you rerack it.  

Start somewhat light then add weight each set.

2/7/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

DB Bench Press - 10 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  Seated DB Shoulder Press

1 set x 12 reps 

1 set x 9 reps

1 set x 6 reps

1 set x 15 reps

Add weight for the set of 9 and the set of 6.

For the set of 15 reps, use the same weight you used

for the set of 12.

#2  This is continuous work.  Do 2 rounds of:

Run 200 meters

Bumper Plate Overhead Walk - 100 meters

Tire Pull - 50 meters with 50 lbs in the tire, walking backward

Pushup - 30 reps

Cable Row - 20 reps at 100 lbs

Air Squat - 50 reps

2/6/22

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

Row - 10 reps

Standing BB Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - 4 sets x 10 reps at 55% of 1RM

#2  Do 5 rounds of:

BB Deadlift         5 reps at 225 lbs

Double Under     20 reps

DB Thruster       22-20-18-16-14 reps

DB Row               8-10-12-14-16 reps each side with a 60 lb DB, or heavier.

REST at least one minute between rounds.

2/4/22

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Goblet Squat - 12 reps (light weight)

#1  Pullup - do a set every minute on the minute. You pick the

number of reps for the first minute, then add one rep each minute.

So if you pick 7 reps for the first minute, you would do 8 reps the

second minute, 9 reps the third minute, etc.  The goal is to get 

through 8 sets.  You are done when you fail to get the required number

of reps before the start of the next minute, or you finish the 8 sets.  

#2  Continuous work.  Do one round of: 

BB Row - 25 reps at 135 lbs

Pushup - 50 reps

Air Squat - 75 reps

BB Curl - 25 reps

Burpee - 25 reps

2/3/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps

BB Bench Press - 12 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep

5 sets x 6 reps - Start light then add weight each set.

#2  In 15 minutes, do as many rounds as you can of:

18" Squat Box Jump - 8 reps (full depth each rep)

DB Incline Bench Press - 11 reps

DB Row - 14 reps (7 reps each side)

DB Lateral Raise - 17 reps

BB Back Squat - 20 reps at 30% of 1RM

Plank - 30 seconds (elbows and toes)

BB Overhead Hold - 30 seconds 

2/1/22

Warmup - Do 3 rounds of:

Pullup - 6 reps 

Pushup - 9 reps

Air Squat - 12 reps

#1  Seated DB Shoulder Press

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 21 reps

Go pretty light for the set of 15, then add weight for 

the sets of 12 and 9.  For the set of 21, use the same 

weight as you did for the set of 15 reps.

#2  In any order and any combination, do:

BB Push Press - 30 reps

DB Row - 30 reps each side

Goblet Squat - 60 reps

Pullup - 45 reps

DB Waiter's Walk - 200 meters

Run 400 meters

Work 3 minutes, rest 1 minute, work 3 minutes,

rest 1 minute, until you finish all reps.

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

One hand is overhead, one hand down by your side.  Go

100 meters each side.