10/11/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat 

Set 1 - 6 reps at 75% of 1RM

Set 2 - 6 reps at 85% of 1RM

Set 3+4 - 6 reps at 75% of 1RM

Set 5 - 6 reps at 60% of 1RM, take 5 seconds to lower the

weight, 2 second PAUSE at the bottom of each rep, then

regular tempo on the way up

Sets 1-4 are regular tempo

#2  BB Romanian Deadlift - 5 sets x 6 reps

Start somewhat light then add weight each set.

#3  Do one round of:

BB Back Squat                     20 reps at 40% of 1RM 

Inverted Row                       50 reps

Sledgehammer VS Tire       25 reps each side

24" Box Jump                      30 reps

Pullup                                   60 reps

Double Under                      150 reps

DB Thruster                         50 reps 

Finish all reps of each exercise before moving on to the 

next exercise.

WORK 60 seconds, REST 60 seconds, WORK 60 seconds,

REST 60 seconds until you complete the one round. 

 

10/9/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 4 sets x 6 reps

Start with a moderate weight for set 1.

Add weight for sets 2, 3 and 4.  Finish heavier

than your top set of 6 reps from 10/3/23.

#2  Do 5 rounds of:

BB Ground to Overhead              6-5-4-3-2 reps

Pushup                                        20 reps

Run                                              150 meters

Goblet Squat                                20 reps

Tire Pull                                       30 seconds with 25 lbs in tire

Burpee                                         12 reps

#3  DB Row - 5 sets x 6 reps each side

Same weight all 5 sets. 

10/8/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set #2 is a max set of 6 reps

Set 1 - 6 reps at 90% of top weight for today

Set 2 - 6 reps at top weight

Sets 3+4 - 6 reps back down at 90% of top weight

Set 5 - as many reps as you can at 80% of top weight

Sets 1-4 are regular tempo.

For set 5, take 5 seconds to lower the weight, PAUSE for

2 seconds in the bottom position, then regular tempo on the way up

#2  DB Incline Bench Press (same weight all 5 sets)

Sets 1,2,3+4 - 9 reps at regular tempo

Set 5 is as many reps as you can.  Take 5 seconds to lower the weight,

PAUSE for 2 seconds in the bottom position, regular tempo on the

way up

#3 Do 2 rounds of:

Medicine Ball Wall Ball                    25 reps

BB Curl                                            25 reps

American Kettlebell Swing              25 reps

DB Bench Press                              25 reps

BB Row                                            25 reps

Air Squat                                          50 reps

REST 2 minutes between rounds.

10/6/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  BB Push Press - 5 sets x 6 reps

Start somewhat light then add weight each set.

#2  DB Lateral Raise  - 4 sets x 12 reps

Same weight all 4 sets.

#3  Plate Front Raise - 4 sets x 12 reps

Same weight all 4 sets.

#4  Do 10 rounds of:

DB Thruster       2-3-4-5-6-7-8-9-10-11 reps

DB Row               11-10-9-8-7-6-5-4-3-2 reps each side

Then do Sledgehammer VS Tire - 20 reps each side

Then do 10 rounds of:

Pullup                  2-3-4-5-6-7-8-9-10-11 reps

Double Under     20-19-18-17-16-15-14-13-12-11 reps

10/5/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat 

Set 1 - 6 reps at 72.5% of 1RM

Set 2 - 6 reps at 82.5% of 1RM

Set 3 and 4 - 6 reps back down at 72.5%

Set 5 - 6 reps at 60% of 1RM, take 5 seconds to lower the

weight, 2 second PAUSE at the bottom of each rep, regular

tempo on the way up

Sets 1-4 are regular tempo.

#2  BB Romanian Deadlift - 5 sets x 6 reps

Start somewhat light then add weight each set.

#3  In any order and any combination do:

Goblet Squat - 80 reps

Pushup - 120 reps

DB Waiter's Walk - 300 meters

Then, in any order and any combination, do:

DB Ground to Overhead - 40 reps each side

Burpee - 60 reps

Run - 800 meters

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

hand is overhead, one hand is at your side.  150 meters

left hand overhead and 150 meters right hand overhead

10/3/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 4 sets x 6 reps

Start with a moderate weight for set 1. 

Add weight for sets 2, 3 and 4.  Finish 

heavier than your top set of 6 reps from 9/27/23.

#2  In 6 minutes, do as many rounds as you can of:

Medicine Ball Wall Ball - 15 reps

DB Hammer Curl - 15 reps

REST one minute, then in 6 minutes, do as many 

rounds as you can of:

American Kettlebell Swing - 15 reps

DB Bench Press - 15 reps

REST one minute, then in 6 minutes, do as many 

rounds as you can of:

Air Squat - 24 reps

Pullup - 8 reps

#3  BB Row 5 sets x 6 reps

Same weight all 5 sets. 

10/2/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a heavy set of 6 reps

Set 1 - 6 reps at 90% of goal weight for today

Set 2 - 6 reps at top weight for today

Sets 3+4 - 6 reps back down at 90%

Set 5 - as many reps as you can at 80% of top weight

Sets 1-4 are regular tempo

For set 5, take 5 seconds to lower the weight, PAUSE for 

2 seconds in the bottom position, then regular tempo on the way up

#2  DB Incline Bench Press (same weight all 5 sets)

Sets 1, 2, 3 and 4 - 9 reps at regular tempo

Set 5 is as many reps as you can. Take 5 seconds to lower the weight,

PAUSE for 2 seconds at the bottom of each rep

#3  Do 4 rounds of:

Run                               100-200-300-400 meters

DB Thruster                   15 reps

Inverted Row                  15 reps

Pushup                           40-30-20-10 reps

Double Under                 30 reps

DB Row                          15 reps each side

Burpee                           10-15-20-25 reps