6/29/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90%

#2  Strict Pullup - 30 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep, and

PAUSE for one second at the BOTTOM of each rep.

Get as high as you can over the bar each rep.  

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

1" Deficit Pushup                 16 reps

Sledgehammer VS Tire        8 reps each side

Burpee                                   12 reps

Inverted Row                        16 reps

Double Under                       32 reps

Then rest 2 minutes.

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

1" Deficit Pushup                  24 reps

Sledgehammer VS Tire        12 reps each side

Burpee                                   18 reps

Inverted Row                         24 reps

Double Under                        48 reps

6/28/24

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 - regular tempo - 5 sets x 6 reps

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

Set 2 - 6  reps at top weight for today

Sets 3+4+5 - 6 reps back down at 90%

#2  BB Incline Bench (1.5 REP)

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

Add weight each set.

#3  Start a timer.  This is 5 rounds.

At 0:00, 2:00, 4:00, 6:00, and 8:00, do DB Ground to Overhead - 7 reps each side

At 1:00, 3:00, 5:00, 7:00, and 9:00, do DB Thruster - 10 reps

At 11:00, in any order and any combination, do:

BB Push Press             24 reps

DB Hammer Curl       36 reps

Goblet Squat                48 reps

Run                              400 meters

DB Farmer's Carry    200 meters

Plank                            2 total minutes

Longevity on a Fire Truck (part 3) - Johnson Knee Protocol

6/26/24

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 14 reps, 1 set x 12 reps, 1 set x 10 reps

Add weight each set.

#2  DB Lateral Raise - 3 sets x 15 reps

Same weight all 3 sets.

#3  Do one round of:

Medicine Ball Wall Ball                25 reps

BB Row                                         20 reps

24" Box Jump                               15 reps

American Kettlebell Swing          25 reps

Regular Pushup                            40 reps

Air Squat                                       65 reps

Regular Pushup                            40 reps

American Kettlebell Swing           25 reps

24" Box Jump                               15 reps

BB Row                                         20 reps

Medicine Ball Wall Ball                25 reps

6/25/24

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 with 35% of 1RM

5 seconds on the way down, 2 second pause in the bottom position, then

regular tempo on the way up

#1  BB Back Squat - regular tempo - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at your top weight

Set 3+4 - 10 reps back down at 90%

Shooting for a max set of 10 reps for your top set.  

#2  BB Deadlift - regular tempo - 2 sets x 10 reps

Do as many warmup reps and sets as you like.

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight for today

#3  In any order and any combination, do:

BB Ground to Overhead         16 reps

1" Deficit Pushup                     50 reps

Pullup                                        40 reps

Burpee                                       20 reps

Inverted Row                            20 reps

Double Under                           35 reps

Then REST for 2 minutes, then in any order and

any combination, do:

BB Ground to Overhead         8 reps

1" Deficit Pushup                     25 reps

Pullup                                        20 reps

Burpee                                       40 reps

Inverted Row                            40 reps

Double Under                           70 reps 

6/23/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Romanian Deadlift

1 set x 14 reps, 1 set x 12 reps, 1 set x 10 reps

Start light, then add a little weight for set 2 and 3.

#2  Strict Weighted Pullup - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for today

Set 3, 4, 5 - 8 reps back down at 90%

#3  Do 4 rounds of:

BB Curl                        12 reps each round

DB Thruster                 10-14-18-22 reps

Then do 4 rounds of:

Sledgehammer VS Tire            10 reps each side

Run                                          100-200-300-400 meters

Then do 4 rounds of:

DB Farmer's Walk           50 meters each round

Goblet Squat                  14-18-22-26 reps

6/22/24

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 - regular tempo - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight for today

Sets 3+4 - 10 reps back down at 90%

Go heavier than your top set of 10 from 6/10/24.

Leave 1 or 2 reps in reserve.

#2  BB Incline Bench Press with a 2 second PAUSE 

at the bottom of each rep

1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Add weight each set.

#3  This is 6 rounds of continuous work.  

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D

Round 4 is A, B and C

Round 5 is A and B

Round 6 is A

A) 24" Box Jump                        10 reps

B) DB Ground to Overhead        10 reps each side

C) Air Squat                               30 reps

D) Regular Pushup                     30 reps

E) BB Row                                  20 reps

F) Medicine Ball Wall Ball          40 reps