5/30/20

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Seated DB Shoulder Press - 9 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  Standing BB Shoulder Press - 4 sets x 6 reps
      Set 1 - 6 reps at a moderately heavy weight
      Sets 2, 3, and 4 - 6 reps at 90% of weight you used for set 1
      Go heavier than 5/24/20.

#2  Do 3 rounds of:
      Toes to Bar - 8 reps
      DB Thruster - 10 reps
      Inverted Row - 12 reps
      Plate Front Raise - 14 reps
      DB Row - 16 reps (8 reps each side, heavy)
      American Kettlebell Swing - 18 reps

      REST one minute between rounds.  

5/29/20

Warmup - Do 2 rounds of:
      Inverted Row - 10 reps
      DB Lateral Raise - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#1  BB Front Squat + Back Squat
      3 sets x (3 front squats + 6 back squats)
      Set 1 - 90% of your goal weight for today
      Set 2 - goal weight
      Set 3 - back down to 90%
      Go heavier than 5/23.

#2  This is 6 rounds.
      Round 1 - Do A
      Round 2 - Do A and B
      Round 3 - Do A, B and C
      Round 4 - Do A, B, C and D
      Round 5 - Do A, B, C, D and E
      Round 6 - Do A, B, C, D, E and F

      A) Burpee - 10 reps
      B) BB Row - 12 reps
      C) Goblet Squat - 15 reps
      D) Hand Release Pushup - 20 reps
      E) Air Squat - 30 reps
      F) Run 400 meters

      REST one minute between rounds.

5/27/20

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      Banded Pull Apart - 15 reps

#1  Clean Grip Deadlift - 1 set x 10 reps
      Work up to a moderately heavy set of 10 reps.
      Not a max set.  Leave room to go up on 6/2 and 6/8.

#2  In any order and any combination, do:
      Pullup - 30 reps
      Medicine Ball Wall Ball - 30 reps
      Inverted Row - 30 reps
      Double Under - 60 reps

      Work EVEN minutes, rest ODD minutes until you complete all reps.

5/26/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Seated DB Shoulder Press - 10 reps (light weight)
      Air Squat - 15 reps

#1  BB Bench Press - 4 sets x 6 reps
      Set 1 - 6 reps at 72.5% of 1RM
      Set 2 - 6 reps at 82.5%
      Sets 3 and 4 - 6 reps at 72.5%

#2  This is continuous work.  In 12 minutes, do as many rounds as you can of:
      DB Row - 8 reps each side (heavy)
      Unweighted BB Standing Shoulder Press - 8 reps
      Unweighted BB Back Squat - 12 reps
      BB Row - 8 reps at 135 lbs
      Burpee - 8 reps
      DB Farmer's Walk - 50 meters

#3  BB Incline Bench Press 
      1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps
      Start light and add weight each set.  

     

5/24/20

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Seated DB Shoulder Press - 9 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  Standing BB Shoulder Press - 4 sets x 6 reps
      Set 1 - 6 reps at a moderate weight
      Sets 2, 3, and 4 - 6 reps at 90% of weight you used for set 1

      This should not be a max set of 6.  Leave room to go up on 5/30 and 6/5.

#2  Do 2 rounds of:
      DB Row - 10 reps each side (heavy)
      Medicine Ball Wall Ball - 20 reps
      REST ONE MINUTE
      BB Overhead Hold - 30 seconds at 135 lbs
      Air Squat - 30 reps
      REST ONE MINUTE
      Bear Crawl - 50 meters
      Tire Pull - 50 meters with 50 lbs in tire walking backward
      REST ONE MINUTE

5/23/20

Warmup - Do 2 rounds of:
      Inverted Row - 10 reps
      DB Lateral Raise - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#1  BB Front Squat + Back Squat 
      3 sets x (3 front squats + 6 back squats)
      Set 1 - 90% of your goal weight for today
      Set 2 - goal weight
      Set 3 - back down to 90%
      Go heavier than 5/17/20.

#2  Start a timer.
      EVEN minutes, do 10 reps of BB Row
      ODD minutes, do 10 reps of Goblet Squat

      When you are not doing rows or goblet squats,  
      in any order and any combination, do:
      Burpee - 50 reps
      Pullup - 50 reps
      You are done with #2 when you finish all reps of burpee and pullup.  

5/21/20

Warmup - Do 2 rounds of:
      Pushup - 10 reps
      Air Squat - 15 reps
      Banded Pull Apart - 15 reps

#1  BB Inverted Row - 5 sets x 10 reps
      Legs straight and heels on a bench.

#2  Start a timer.  This is 8 rounds.
      BB Back Squat (40% of 1RM)      1-2-3-4-5-6-7-8 reps
      DB Row - 6 reps each side each round (heavy)
      Unweighted BB Standing Shoulder Press     11-10-9-8-7-6-5-4 reps

      At 3:00, 6:00, 9:00, etc. run 100 meters, until you finish all 8 rounds.
      Continuous work.