Frankenstein Squats: How and Why

1/16/25

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  Seated DB Shoulder Press 

1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps

Start light, then add weight each set.

#2  Do 3 rounds of:

DB Reverse Fly           12 reps

DB Lateral Raise         12 reps

Plate Front Raise        12 reps

REST between rounds. 

#3  In 11 minutes, do as many rounds as you can of:

BB Curl                      15 reps

DB Thruster               15 reps

Double Under             30 reps

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

Inverted Row                  15 reps 

Air Squat                        30 reps

Close Grip Pushup         20  reps (tips of thumbs about 1" apart)

1/15/25

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 - 6 sets x 5 reps

Set 1 - 77.5% of 1RM

Set 2 - 85% of 1RM

Sets 3 to 6 - 77.5% of 1RM

#2  BB Romanian Deadlift 

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 add weight each set. 

#3  With a partner, do 3 rounds of:

Run                                        200 meters

DB Farmer's Carry                  50 meters

Burpee                                   18

Pullup                                    18 reps

Plank                                     45 seconds

DB Ground to Overhead         12 reps each side

Only one partner is working at a time.

Partner A runs 200m, then Partner B runs 200m. 

Then Partner A does DB Farmer's Carry 50 meters, then Partner B does 

DB Farmer's Carry 50 meters, etc. 

1/13/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

3 sets x 5 reps

Work up to a moderately heavy set of 5 reps.

#2  BB Row - 6 sets x 6 reps

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

Set 2 - 6 reps at top weight

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

#3  Start a timer:

PART A

0:00 - As many DB Rows as you can, out of a total of 50 reps each side

1:00 - REST

2:00 - As many Medicine Ball Wall Balls as you can, out of a total of 50 reps

3:00 - REST

4:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

5:00 - REST

6:00 - Run as far as you can, out of a total of 500 meters

7:00 - REST

8:00 - As many 1" Deficit Pushups as you can, out of a total of 75 reps

9:00 - REST

10:00 - As many Goblet Squats as you can, out of a total of 75 reps

11:00 - REST

PART B

At 12:00, in any order and any combination, do:

Everything that is left over.  All the reps/distance of row, wall ball, box jump, 

running, pushups and goblet squats that you didn't get done in part A.

1/12/25

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 - 6 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

Sets 3 to 6 - 5 reps back down at 90%

Goal for set 2 is a heavy set of 5 reps.

#2  BB Incline - regular tempo

1 set x 9 reps

1 set x 7 reps

1 set x 5 reps

1 set x 3 reps

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

#3  Do 3 rounds of:

Inverted Row                 15-20-25 reps each side

DB Thruster                   30-20-10 reps

Double Under                 30-45-60 reps

BB Curl                           20-15-10 reps

Air Squat                        30-45-60 reps

Regular Pushup             40-30-20 reps

Also, do 30 reps each side of Sledgehammer VS Tire.   You could do 

them all before the 3 rounds, do them all after the 3 rounds, or do some 

before and some after. Break it up however you want. 

1/10/25

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 any order and any combination, do:

Plank (elbows and toes)          3 minutes

Run                                         600 meters

DB Ground to Overhead          40 reps each side

Then in any order and any combination, do:

Pullup                           50 reps

Burpee                          50 reps

DB Suitcase Carry         150 meters each hand 

The Benefits of Front Squats