9/30/24

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 12 reps, 1 set x 10 reps, 1 set x 8 reps

Add weight each set.

#2  Do 3 rounds of:

DB Reverse Fly              12 reps

DB Lateral Raise            12 reps

Plate Front Raise           12 reps

#3  Start a timer:

PART A

0:00 - As many reps Sledge VS Tire as you can, out of a total of 35 reps each side

1:00 - REST

2:00 - As many Burpees as you can, out of a total of 50 reps

3:00 - REST

4:00 - As many Pullups as you can out of a total of 50 reps

5:00 - REST

6:00 - DB Farmer's Carry as far as you can out of a total of 250 meters

7:00 - REST

8:00 - As many Air Squats as you can, out of a total of 100 reps

9:00 - REST

10:00 - As many American Kettlebell Swings as you can out of a total of 50 reps

11:00 - REST

PART B

At 12:00, in any order and any combination, do:

Sledgehammer VS Tire          35 reps MINUS how many reps you did in PART A

Burpee                                   50 reps MINUS how many reps you did in PART A

Pullup                                    50 reps MINUS how many reps you did in PART A

DB Farmer's Carry                  250 meters MINUS how far you went in PART A

Air Squat                                100 reps MINUS how many reps you did in PART A

American Kettlebell Swing      50 reps MINUS how many reps you did in PART A

9/29/24

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 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 - 4 sets x 9 reps

Set 1 - 9 reps at 90% of your goal weight for today

Set 2 - 9 reps at goal weight for today

Set 3+4 - 9 reps back down at 90%

Leave room to go heavier on 10/5/24. 

#2  BB Deadlift - regular tempo - 2 sets x 9 reps

Work up to one heavy set of 9 reps.  Then take off 10% and do 

one more set of 9 reps. 

#3  Do 3 rounds of:

BB Curl                                         20-15-10 reps

Medicine Ball Wall Ball                 15-20-25 reps

Run                                              400-300-200 meters

DB Row                                         10-15-20 reps each side

1" Deficit Pushup                          40-30-20 reps

9/27/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup 

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

Do these weighted if you can, and add weight each set.

#2  BB Row 

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Add weight each set.  

#3 In any order and any combination, do:

Inverted Row                      50 reps

DB Thruster                        50 reps

Double Under                     150 reps

Then in any order and any combination, do:

Regular Pushup                 80 reps

Goblet Squat                      80 reps

DB Suitcase Carry              150 meters each side

Sots Press Progression

9/26/24

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 - 6 total sets

5 sets x 5 reps at 82.5% of 1RM

1 set x as many reps as you can at 82.5% of 1RM

#2  BB Incline Bench Press (same weight all 4 sets)

Sets 1, 2 and 3 - 9 reps 

Set 4 - as many reps as you can 

Sets 1, 2 and 3 are regular tempo.  For set 4, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#3  Do 5 rounds of:

DB Farmer's Carry          125-100-75-50-25 meters

Air Squat                           10-20-30-40-50 reps

Then do 1 round of:

Plank (elbows and toes)                2 minutes

Sledgehammer VS Tire                15 reps each side

Then do 5 rounds of:

DB Row          16-14-12-10-8 reps each side

Burpee             8-10-12-14-16 reps

9/24/24

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 12 reps, 1 set x 10 reps, 1 set x 8 reps

Add weight each set.

#2  Do 3 rounds of:

DB Reverse Fly              12 reps

DB Lateral Raise            12 reps

Plate Front Raise           12 reps

Rest between rounds. 

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

Run                                            200 meters

BB Row                                      12 reps

1" Deficit Pushup                       24 reps

Double Under                             40 reps

Pullup                                        12 reps

Medicine Ball Wall Ball              15 reps

9/23/24

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 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 - 3 sets x 12 reps

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

Set 2 - 12 reps at goal weight for today

Set 3 - 12 reps back down at 90%

#2  BB Deadlift - regular tempo

Work up to one heavy set of 12 reps.

#3  Do 3 rounds of:

Regular Pushup                                  30 reps

DB Row                                              15 reps each side

DB Thruster                                       25-20-15 reps

DB Suitcase Carry                             100 meters (50m each side)

24" Box Jump                                    12 reps

American Kettlebell Swing               15-25-35 reps