7/8/24

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 Standing BB Shoulder Press - 4 sets x 9 reps

Set 1 - 9 reps at 90% of your top weight for today

Set 2 - 9 reps at your top weight

Sets 3 and 4 - 9 reps back down at 90%

#2  Do 3 rounds of:

DB Lateral Raise - 15 reps

Plate Front Raise - 15 reps

Same weight all 3 sets. Rest between rounds.  

#3  Start a timer

PART A

0:00 - As many Goblet Squats as you can out of a total of 75 reps

1:00 - REST

2:00 - As many reps of Regular Pushups as you can, out of a total of 100 reps

3:00 - REST

4:00 - As many Double Unders as you can, out of a total of 125 reps 

5:00 - REST

6:00 - As many Inverted Rows as you can, out of a total of 50 reps 

7:00 - REST

8:00 - As many Burpees as you can, out of a total of 50 reps

9:00 - REST 

PART B

At 10:00, in any order and any combination, do:

Goblet Squat                             75 reps MINUS how many reps you did in PART A

Regular Pushup                        100 reps MINUS how many reps you did in PART A

Double Under                            125 reps MINUS how many reps you did in PART A

Inverted Row                             50 reps MINUS how many reps you did in PART A

Burpee                                       50 reps MINUS how many reps you did in PART A

7/7/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat with 35% of 1RM

5 seconds on the way down, 2 second pause in the bottom position, then

regular tempo on the way up

#1  BB Back Squat - regular tempo - 5 sets x 6 reps

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

Set 2 - 6 reps at your top weight

Sets 3,4+5 - 6 reps back down at 90%

#2  BB Deadlift - regular tempo - 3 sets x 6 reps

Do as many warmup reps and sets as you like.

Set 1 - 6 reps at 80% of your top weight for today

Set 2 - 6 reps at 90% of your top weight for today

Set 3 - 6 reps at top weight for today

#3  Do 3 rounds of:

Run                                            500-400-300 meters

DB Farmer's Carry                       50-100-150 meters

DB Thruster                                 24-20-16 reps

Pullup                                         12-16-20 reps

24" Box Jump                              20-16-12 reps

American Kettlebell Swing           16-20-24 reps

7/5/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90%

#2  Strict Pullup - 35 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep, and

PAUSE for one second at the BOTTOM of each rep.

Get as high as you can over the bar each rep.  

#3  In any order and any combination, do:

DB Row                            40 reps each side

1" Deficit Pushup             80 reps

Air Squat                          120 reps

Then in any order and any combination, do:

Sledgehammer VS Tire             25 reps each side

Medicine Ball Wall Ball             40 reps

Run                                              400 meters

Longevity on a Fire Truck (part 4) - Overcoming Injuries + Moench Method

7/4/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo - 5 sets x 6 reps

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

Set 2 - 6  reps at top weight for today

Sets 3+4+5 - 6 reps back down at 90%

#2  BB Incline Bench (1.5 REP)

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Add weight each set.

#3  Do 10 rounds of:

Inverted Row                       13-12-11-10-9-8-7-6-5-4 reps

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

Then do 1 round of:

Plank (elbows + toes)                  2 minutes

Goblet Squat                               40 reps

Then 10 rounds of:

Double Under            25-23-21-19-17-15-13-11-9-7 reps

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

7/2/24

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 Standing BB Shoulder Press - 4 sets x 9 reps

Set 1 - 9 reps at 90% of your top weight for today

Set 2 - 9 reps at your top weight

Sets 3 and 4 - 9 reps back down at 90%

#2  Do 3 rounds of:

DB Lateral Raise - 15 reps

Plate Front Raise - 15 reps

Same weight all 3 sets. Rest between rounds.  

#3  In 20 minutes, do as many rounds as you can of:

Run                                                200 meters

DB Farmer's Carry                          50 meters

DB Thruster                                    20 reps

Pullup                                            20 reps

7/1/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat with 35% of 1RM

5 seconds on the way down, 2 second pause in the bottom position, then

regular tempo on the way up

#1  BB Back Squat - regular tempo - 5 sets x 6 reps

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

Set 2 - 6 reps at your top weight

Set 3,4+5 - 6 reps back down at 90%

#2  BB Deadlift - regular tempo - 3 sets x 6 reps

Do as many warmup reps and sets as you like.

Set 1 - 6 reps at 80% of your top weight for today

Set 2 - 6 reps at 90% of your top weight for today

Set 3 - 6 reps at top weight for today

#3  Do 3 rounds of:

24" Box Jump                             12 reps

Regular Pushup                          36 reps

Air Squat                                     60-48-36 reps

American Kettlebell Swing         24 reps

DB Row                                        16 reps each side

Medicine Ball Wall Ball               12-24-36 reps