2/18/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo - 5 sets x 3 reps

Start with a moderate weight.  Try to add weight each set.

#2  DB Row - 4 sets x 9 reps each side

Go heavy.

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

DB  Farmer's Carry               50 meters

Run                                       200 meters

Burpee                                  15 reps

Pullup                                   15 reps

Plank                                     45 seconds

Medicine Ball Wall Ball          15 reps

2/17/25

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

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

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

1 set x 5 reps

1 set x 4 reps

1 set x 3 reps

1 set x 2 reps

Try to add weight each set. 

#3  Do 3 rounds of:

Inverted Row                         20 reps

Double Under                        40 reps

Close Grip Pushup                30-20-10 reps

EZ Curl Bar Bicep Curl          15 reps

24" Box Jump                        15 reps

DB Thruster                           10-20-30 reps

2/15/25

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

BB Row                           8 reps

Pushup                           16 reps

Air Squat                        24 reps

DB Suitcase Carry           25 meters each hand 

Then REST 2 minutes.

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

BB Row                           12 reps

Pushup                           24 reps

Air Squat                        36 reps

DB Suitcase Carry           25 meters each hand 

2/14/25

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 - regular tempo

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps

#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  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, Burpee - 8 reps 

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

Pullup                                  50 reps

Medicine Ball Wall Ball         50 reps

Plank (elbows + toes)           3 minutes

DB Farmer's Carry               300 meters

The Benefits of Pause Squats!

2/12/25

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  Do one round of:

DB Thruster                    24 reps

DB Hammer Curl             20 reps

24" Box Jump                 16 reps

Close Grip Pushup         32 reps

Double Under                 64 reps

Inverted Row                  32 reps

Double Under                 64 reps

Close Grip Pushup         32 reps

24" Box Jump                 16 reps

DB Hammer Curl             20 reps

DB Thruster                    24 reps

2/11/25

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 max 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  In any order and any combination, do:

Run                                    400 meters

Sledgehammer VS Tire      30 reps each side

Goblet Squat                      90 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

1" Deficit Pushup              75 reps

Air Squat                          125 reps

DB Suitcase Carry             150 meters each side