9/30/22

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  BB Push Press - 5 sets x 6 reps

Start somewhat light then add weight each set.

#2  DB Lateral Raise - 4 sets x 12 reps

Same weight all 4 sets.

#3  Plate Front Raise - 4 sets x 12 reps

Same weight all 4 sets.

#4  Do one round of:

24" Box Jump                           25 reps

Goblet Squat                             75 reps

DB Farmer's Walk                     250 meters

BB Nosebreaker                       40 reps

Tire Pull                                    2 minutes with 25 lbs in the tire

DB Ground to Overhead           40 reps each side

9/29/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat 

Set 1 - 6 reps at 70% of 1RM

Set 2 - 6 reps at 80% of 1RM

Sets 3+4 - 6 reps back down at 70%

Set 5 - 6 reps at 60% of 1RM, take 5 seconds to lower

the weight, 2 second PAUSE at the bottom of each rep

Sets 1-4 are regular tempo

#2  BB Romanian Deadlift - 5 sets x 6 reps

Start somewhat light then add weight each set.

#3  Every 4th minute (0:00, 4:00, 8:00, etc.) do:

Medicine Ball Wall Ball - 12 reps

Plank (elbows and toes) - 30 seconds

When you are not doing wall balls or plank, in any order

and any combination, do:

American Kettlebell Swing - 50 reps

Double Under - 150 reps

DB Hammer Curl - 50 reps

Standing BB Shoulder Press - 50 reps

Pullup - 50 reps

9/27/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 4 sets x 6 reps

Start with a moderate weight for set 1.

Add weight for sets 2, 3 and 4.  Finish 

heavier than your top of 9 reps from 9/21/23.

#2  In 10 minutes, do as many rounds as you can of:

Run                       150 meters

DB Thruster          15 reps

Inverted Row         15 reps

REST at least one minute.

Then do 75 pushups.

REST at least one minute. 

Then, in 10 minutes, do as many rounds as you can of:

Double Under       25 reps

DB Row                15 reps each side

Burpee                 15 reps

#3  BB Row - 5 sets x 6 reps

Same weight all 5 sets.  

9/26/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a moderately heavy 

set of 6 reps

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

Set 2 - 6 reps at top weight for today

Sets 3+4 - 6 reps back down at 90% of top weight

Set 5 - as many reps as you can at 80% of top weight

Sets 1-4 are regular tempo

For set 5, take 5 seconds to lower the weight, PAUSE for 2 seconds

in the bottom position, then regular tempo on the way up.

#2  DB Incline Bench Press (same weight all 5 sets)

Sets 1, 2, 3 and 4 - 9 reps at regular tempo

Set 5 is as many reps as you can.  Take 5 seconds to lower the weight,

PAUSE for two seconds at the bottom of each rep, then regular tempo

on the way up.

#3  DB Ground to Overhead - 20 reps each side

      Tire Pull - 25 meters with 25 lbs

Then immediately begin, in any order and any combination:

Pullup                             50 reps

BB Push Press               50 reps

Goblet Squat                  100 reps

DB Farmer's Walk          250 meters

When you finish all reps or distance of pullup, push press, goblet squat

and farmer's walk, do:

DB Ground to Overhead - 20 reps each side

Tire Pull - 25 meters with 25 lbs

9/24/23

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 - 4 sets x 9 reps

Same weight all 4 sets.

#2  DB Lateral Raise - 3 sets x 15 reps

Same weight all 3 sets.

#3  Plate Front Raise - 3 sets x 15 reps

Same weight all 3 sets.  

#4  Do 5 rounds of:

Run           50-100-150-200-250 meters

Pushup     30-25-20-15-10 reps

Then do 5 rounds of:

Double Under        10-20-30-40-50 reps

BB Row                  16-14-12-10-8 reps

Then do 5 rounds of:

DB Hammer Curl                 8-10-12-14-16 reps

Medicine Ball Wall Ball      16-14-12-10-8 reps 

9/23/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat

Set 1 - 9 reps at 70% of 1RM

Set 2 - 9 reps at 70% of 1RM

Set 3 - 9 reps at 75% of 1RM

Set 4 - 75% of 1RM, 5 seconds on the way down, 2 second

PAUSE at the bottom of each rep, regular tempo on the way up.

Don't go to failure.  Leave at least one rep in the tank.

Regular tempo for sets 1-3. 

#2  BB Romanian Deadlift - 4 sets x 9 reps

Start somewhat light then add weight each set.

#3  Do 2 rounds of:

BB Ground to Overhead                         8 reps

DB Row                                                     16 reps each side

DB Thruster                                              24 reps

Inverted Row                                            24 reps

Burpee                                                       24 reps

24" Box Jump                                           16 reps

American Kettlebell Swing                     24 reps

REST at least one minute between rounds.  

9/21/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 3 sets x 9 reps

Start with a moderate weight for set 1.

Add weight for set 2 and 3. Finish heavier 

than your top set from 9/15/23.

#2  This is 6 rounds.  

Round 1 - Do A, B, C, D, E and F

Round 2 - Do A, B, C, D and E

Round 3 - Do A, B, C and D

Round 4 - Do A, B and C

Round 5 - Do A and B

Round 6 - Do A

A) DB Ground to Overhead         8 reps each side

B) Run                                        150 meters

C) Pullup                                     15 reps

D) BB Push Press                        15 reps

E) Goblet Squat                          30 reps

F) DB Farmer's Walk                    200 meters

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

Same weight all 4 sets.