11/27/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 3 sets x 12 reps

Start light for set 1, then add weight for sets 2 and 3.

Finish heavier than your top set from 11/21/21.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

3 sets x 5 reps.  The pause is right after the barbell breaks contact with 

the floor.  Slow and controlled, start light then add weight for sets 2 and 3.

Finish heavier than your top set from 11/21/21.

#3  This is continuous work. 

In 12 minutes, do as many rounds as you can of:

BB Push Press           7,8,9 reps...

DB Row                     7,8,9 reps...

Burpee                       7,8,9 reps...

DB Hammer Curl     7,8,9 reps...

24" Box Jump           7,8,9 reps...

Round 1 is 7 reps per exercise.  Round 2 is 8 reps per exercise, etc.

11/26/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

Work up to a moderately heavy set of 12 reps.

Go heavier than your top set from 11/20/21.

Then take off 10% and do 2 more sets x 12 reps.

#2  BB Bench Press - 2 sets x 12 reps

Weight for both sets is 90% of your top weight from 11/23/21.

#3  Do 2 rounds of:

Medicine Ball Wall Ball - 20 reps

Sledgehammer VS Tire - 20 seconds of work each side

REST ONE MINUTE

American Kettlebell Swing - 30 reps

Pushup - 20 reps

REST ONE MINUTE

Air Squat - 40 reps

Pullup - 20 reps

REST ONE MINUTE

Double Under - 50 reps

BB Row - 20 reps at 115 lbs

REST ONE MINUTE

11/24/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Deadlift - work up to one moderately heavy set of 10 reps.

Go heavier than 11/18/21.

#2  Do one round of:

Goblet Squat - 24 reps

DB Incline Bench Press - 21 reps

Cable Row - 18 reps

DB Lateral Raise - 15 reps

Unweighted BB Curl - 12 reps

DB Thruster - 9 reps

REST 2 minutes

Goblet Squat - 9 reps

DB Incline Bench Press - 12 reps

Cable Row - 15 reps

DB Lateral Raise - 18 reps

Unweighted BB Curl - 21 reps

DB Thruster - 24 reps

#3  BB Row - 4 sets x 10 reps

Same weight for all 4 sets.  Pick a weight that is challenging

but you can get all 10 reps every set with good technique and

good posture.  

11/23/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 15 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press - work up to a moderately heavy set of 12 reps.

This should be heavier than your top set of 15 from 11/17/21.

Then take off 10% and do 2 more sets x 12 reps.

#2  BB Back Squat - 2 sets x 15 reps at 90% of top weight from 11/20/21.

#3  Do 5 rounds of:

BB Ground to Overhead          5-4-3-2-1 rep at 135 lbs

Inverted Row                            10-12-14-16-18 reps

Pushup                                       15-17-19-21-23 reps

Air Squat                                   20-22-24-26-28 reps

REST at least one minute between rounds.

Round 1 is 5 ground to overhead, 10 rows, 15 pushups, and 20 air squats.

Round 2 is 4 ground to overhead, 12 rows, 17 pushups, and 22 air squats, etc.

11/21/21

Warmup -  Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 3 sets x 15 reps

Start light for the first set.  Add weight for sets 2 and 3.

Finish heavier than your top set from 11/15/21.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

3 sets x 5 reps.  The pause should be right after the barbell breaks contact

with the floor.  Slow and controlled, start light and add weight for sets

2 and 3.  Finish heavier than your top set from 11/15/21.

#3  Continuous work.  In 12 minutes, do as many rounds as you can of:

Bumper Plate Carry - 50 meters (carry it any way you like)

Medicine Ball Wall Ball - 16 reps

DB Row - 8 reps each side (60 pound DB or heavier)

DB Lateral Raise - 16 reps

11/20/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

Work up to a moderately heavy set of 15 reps.

Then take off 10% and do 1 more set x 15 reps.

Go heavier than your top set from 11/14/21.

#2  BB Bench Press - 2 sets x 15 reps 

Weight for both sets is 90% of your top weight from 11/17/21.

#3  Do one round of:

Double Under - 35 reps

Air Squat - 30 reps

Pushup - 25 reps

American Kettlebell Swing - 20 reps

Burpee - 15 reps

BB Row - 10 reps

Run 400 meters

BB Row - 10 reps

Burpee - 15 reps

American Kettlebell Swing - 20 reps

Pushup - 25 reps

Air Squat - 30 reps

Double Under - 35 reps

11/18/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Deadlift - work up to one moderately heavy set of 12 reps.

Go heavier than 11/12/21.

#2  Do 2 rounds of:

Plate Pull - 40 feet

Air Squat - 35 reps

Sledgehammer VS Tire - 30 seconds each side

Cable Row - 25 reps

DB Incline - 20 reps

24" Box Jump - 15 reps

Pullup - 10 reps

DB Thruster - 5 reps with a 2 sec PAUSE at the bottom and the top of each rep

REST at least one minute between rounds. 

#3  BB Row - 3 sets x 10 reps

Same weight all 3 sets.  Pick a weight that is challenging but you can

get all reps with good technique and good posture.  Try to go heavier

than 11/12/21.