1/9/25

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 at 40% of 1RM.

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

tempo on the way up.

#1  BB Back Squat - 5 sets x 8 reps

Set 1 - 72.5% of 1RM

Set 2 - 80% of 1RM

Sets 3,4+5 - 72.5% of 1RM

#2  BB Romanian Deadlift - 4 sets x 8 reps

Start light then add weight each set.

#3  Do 4 rounds of:

DB Row                              18-14-10-6 reps each side

BB Push Press                    6-10-14-18 reps

Then do 1 round of:

DB Farmer's Carry             300 meters 

Goblet Squat                      50 reps

Then do 4 rounds of:

1" Deficit Pushup                  26-22-18-14 reps each side

24" Box Jump                       8-10-12-14 reps

1/7/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

2 sets x 8 reps

Work up to a heavy set of 8 reps.

#2  BB Row - 5 sets x 8 reps

Set 1 - 8 reps at 90% of top weight for today

Set 2 - 8 reps at top weight

Sets 3,4+5 - 8 reps back down at 90% of top weight

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

DB Thruster             8 reps (heavy)

Inverted Row           16 reps

Regular Pushup      24 reps

Air Squat                 32 reps

Double Under          40 reps

Run                         200 meters

1/6/25

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 - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for today

Sets 3,4+5 - 8 reps back down at 90%

Goal for set 2 is a max set of 8 reps.

#2  BB Incline - regular tempo

1 set x 12 reps

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

Start with a moderate weight, then try to add weight each set. 

#3  Do 3 rounds of:

Pullup                                          15 reps

Plank                                           60 seconds

Medicine Ball Wall Ball             30-20-10 reps

Sledgehammer VS Tire             10 reps each side

DB Suitcase Carry                     50 meters each hand

Burpee                                         10-20-30 reps

1/4/25

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 8 reps

Start light, then add weight each set.

#2  Do 3 rounds of:

DB Lateral Raise                   12 reps

EZ Curl Bar Nosebreaker      12 reps

EZ Curl Bar Curl                   12 reps

REST between rounds. 

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

BB Row                               12 reps

1" Deficit Pushup                16 reps

Goblet Squat                       20 reps

DB Farmer's Carry              100 meters

Then REST 2 minutes.

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

BB Row                               18 reps

1" Deficit Pushup                24 reps

Goblet Squat                       30 reps

DB Farmer's Carry              150 meters

1/3/25

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 at 40% of 1RM.

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

tempo on the way up.

#1  BB Back Squat - 5 sets x 8 reps

Set 1 - 70% of 1RM

Set 2 - 77.5% of 1RM

Sets 3,4+5 - 70% of 1RM

#2  BB Romanian Deadlift - 4 sets x 8 reps

Start light then add weight each set.

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Thruster - 8 reps 

At 13:00, in any order and any combination, do:

Inverted Row                     50 reps

Regular Pushup                75 reps

Air Squat                          100 reps

Double Under                   125 reps

Should You Bounce at the Bottom of the Squat, Deadlift, and Bench Press?

1/1/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

2 sets x 8 reps

Work up to a moderately heavy set of 8 reps.

#2  BB Row - 5 sets x 8 reps

Set 1 - 8 reps at 90% of top weight for today

Set 2 - 8 reps at top weight

Sets 3,4+5 - 8 reps back down at 90% of top weight

#4  Do one round of:

Pullup                                     25 reps

Medicine Ball Wall Ball           25 reps

Run                                         300 meters

DB Waiter's Walk                     50 meters each hand

Burpee                                    25 reps

Sledgehammer VS Tire            20 reps each side

Burpee                                    25 reps

DB Waiter's Walk                     50 meters each hand

Run                                          300 meters

Medicine Ball Wall Ball             25 reps

Pullup                                      25 reps