5 Steps to Eat and Perform Better

7/25/24

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 - 6 sets x 3 reps

Set 1 - 3 reps at 90% of your top weight for today

Set 2 - 3 reps at your top weight

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

#2  BB Deadlift - regular tempo - 4 sets x 3 reps

Do as many warmup reps and sets as you like.

Set 1 - 3 reps at 80% of your top weight for today

Set 2 - 3 reps at 90% of your top weight for today

Set 3 - 3 reps at top weight for today

Set 4 - 3 reps back down at 90%

#3  Do 10 rounds of:

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

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

Then do 1 round of:

Plank (elbows + toes)                  2 minutes

Sledgehammer VS Tire              15 reps each side

Then 10 rounds of:

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

1" Deficit Pushup                  5-6-7-8-9-10-11-12-13-14 reps

7/23/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 9 reps

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

Set 2 - 9 reps at top weight

Sets 3,4+5 - 9 reps back down at 90%

#2  Strict Weighted Pullup - 5 sets x 5 reps

Set 1 - 5 reps at 90% of your top weight for today

Set 2 - 5 reps at top weight for today

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

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

Run                                                200 meters

DB Farmer's Carry                          50 meters

Medicine Ball Wall Ball                    20 reps

Inverted Row                                  20 reps

7/22/24

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 - 6 sets x 3 reps

Set 1 - 3 reps at 90% of your top weight for today

Set 2 - 3  reps at top weight for today

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

#2  BB Incline Bench - regular tempo

1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps

Add weight each set.

#3  Do 3 rounds of:

BB Ground to Overhead              6 reps

Regular Pushup                          30 reps

Goblet Squat                               40-30-20 reps

24" Box Jump                             10 reps

BB Curl                                       16 reps

Burpee                                        14-18-22 reps

REST 1 minute between rounds.  

7/20/24

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 - 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  Do 3 rounds of:

DB Reverse Fly - 12 reps

BB Upright Row - 12 reps

Rest between rounds.  

#3  In 8 minutes, do as many rounds as you can of:

DB Thruster                       16 reps

Pullup                               16 reps

1" Deficit Pushup              24 reps

Goblet Squat                     18 reps

Double Under                    32 reps

DB Farmer's Walk              100 meters

Then rest 2 minutes.

Then in 12 minutes, do as many rounds as you can of:

DB Thruster                       24 reps

Pullup                               24 reps

1" Deficit Pushup              36 reps

Goblet Squat                     27 reps

Double Under                    48 reps

DB Farmer's Walk              150 meters

7/19/24

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 - 6 sets x 3 reps

Set 1 - 3 reps at 90% of your top weight for today

Set 2 - 3 reps at your top weight

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

#2  BB Deadlift - regular tempo - 4 sets x 3 reps

Do as many warmup reps and sets as you like.

Set 1 - 3 reps at 80% of your top weight for today

Set 2 - 3 reps at 90% of your top weight for today

Set 3 - 3 reps at top weight for today

Set 4 - 3 reps back down at 90%

#3  Start a timer.  This is 5 rounds.

At 0:00, 2:00, 4:00, 6:00, and 8:00, do Med Ball Wall Ball - 10 reps

At 1:00, 3:00, 5:00, 7:00, and 9:00, do DB Row - 10 reps each side

At 11:00, in any order and any combination, do:

Sledgehammer VS Tire             20 reps each side

BB Push Press                          35 reps

Inverted Row                             50 reps

Air Squat                                   100 reps

Run                                           400 meters

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