2/3/25

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 

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

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

#2  Do 2 rounds of:

DB Lateral Raise                     15 reps

DB Shrug                                15 reps

BB Curl                                   15 reps

EZ Curl Bar Nosebreaker         15 reps

REST between rounds. 

#3  Start a timer:

PART A

0:00 - As many DB Thrusters as you can, out of a total of 60 reps 

1:00 - REST

2:00 - As many Double Unders as you can, out of a total of 120 reps

3:00 - REST

4:00 - As many Inverted Rows as you can, out of a total of 60 reps

5:00 - REST

6:00 - As many regular Pushups as you can, out of a total of 80 reps

7:00 - REST

8:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

9:00 - REST

PART B

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

Everything that is left over.  All the reps of thruster, double under, 

row, pushup and box jump that you didn't get done in part A.

2/2/25

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 - 7 sets x 3 reps

Set 1 - 85% of 1RM

Set 2 - 92.5% of 1RM

Sets 3 to 7 - 85% of 1RM

#2  BB Romanian Deadlift 

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

Start with a moderate weight then add weight each set. 

#3  Do 3 rounds of:

DB Farmer's Carry              200-150-100 meters

Regular Pushup                 15-30-45 reps

Air Squat                            60-40-20 reps

Pullup                                10-20-30 reps

Run                                    400-300-200 meters

Burpee                               10-20-30 reps

Also, do 30 reps each side of DB Ground to Overhead.  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. 

1/31/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB PAUSE Deadlift - 4 sets x 3 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position for each rep.  Add weight each set.

#2  DB Row - 3 sets x 12 reps each side

Go heavy.

#3  In any order and any combination, do:

Plank                                     3 minutes

BB Row                                 50 reps

Medicine Ball Wall Ball          50 reps

Then in any order and any combination, do:

Sledgehammer VS Tire            30 reps each side

1" Deficit Pushup                     60 reps

Goblet Squat                            60 reps

Whey VS Casein Protein. What’s the Difference?

1/30/25

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 - 7 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 to 7 - 3 reps back down at 90%

Goal for set 2 is a moderately heavy set of 3 reps.

#2  BB Incline with a 2 second PAUSE at the bottom of each rep

1 set x 6 reps

1 set x 5 reps

1 set x 4 reps

1 set x 3 reps

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

#3  Do 4 rounds of:

Inverted Row             20-16-12-8 reps each side

DB Thruster               8-12-16-20 reps

Then do 1 round of:

DB Suitcase Carry             100m each hand 

Close Grip Pushup           50 reps

Then do 4 rounds of:

Pullup                         20-16-12-8 reps each side

Double Under              20-30-40-50 reps

1/28/25

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 20 minutes, do as many rounds as you can of:

Run                            200 meters

Burpee                       16 reps

BB Row                      16 reps

Air Squat                   32 reps

Regular Pushup         24 reps

DB Farmer's Carry      50 meters

1/27/25

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 - 7 sets x 3 reps

Set 1 - 82.5% of 1RM

Set 2 - 90% of 1RM

Sets 3 to 7 - 82.5% 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  Do 3 rounds of:

DB Row                                    12 reps each side

Plank                                        60 seconds

Medicine Ball Wall Ball             30-20-10 reps

Sledgehammer VS Tire             10 reps each side

1" Deficit Pushup                      25

Goblet Squat                             10-20-30 reps