11/29/24

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 - 3 sets x 16 reps

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

#2  Standing BB Curl - 3 sets x 16 reps

Same weight all 3 sets. 

REST one minute between sets.

#3  EZ Curl Bar Nosebreaker - 3 sets x 16 reps

Same weight all 3 sets. 

REST one minute between sets.  

#4  In any order and any combination, do:

Plank (elbows and toes)          3 minutes

Run                                          600 meters

DB Ground to Overhead       40 reps each side

Then in any order and any combination, do:

Inverted Row                           60 reps

1" Deficit Pushup                    60 reps

Air Squat                                  120 reps

How to do Romanian Deadlifts

11/28/24

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 - 3 sets x 16 reps

Set 1 - 55% of 1RM

Set 2 - 62.5% of 1RM

Set 3 - 55% of 1RM

#2  BB Romanian Deadlift - 2 sets x 16 reps

Start light.  Add weight for set 2.

#3  Do 4 rounds of:

Double Under                      60-45-30-15 reps

Regular Pushup                  10-20-30-40 reps 

Then do 4 rounds of:

24" Box Jump                    8-10-12-14 reps

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

Then do 1 rounds of:

Goblet Squat                    40 reps

DB Farmer's Carry           200 meters

11/26/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one moderately heavy set of 16 reps.

Leave room to go heavier on 12/2.

#2  BB Row - 3 sets x 16 reps

Set 1 - 16 reps at 90% of top weight for today

Set 2 - 16 reps at top weight

Set 3 - 16 reps back down at 90% of top weight

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

DB Thruster                              16 reps

Pullup                                      16 reps

Burpee                                     12 reps

Sledgehammer VS Tire            12 reps each side

DB Suitcase Carry                    100 meters (50m each side)

11/25/24

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 - 3 sets x 16 reps

Set 1 - 16 reps at 90% of your top weight for today

Set 2 - 16 reps at top weight for today

Set 3 - 16 reps back down at 90%

Goal for set 2 is a heavy set, with at least 1 rep in reserve.

Weight will go up on 12/1.

#2  DB Incline Bench Press - regular tempo 

1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps

Add weight each set.

We are looking for as full of a range of motion as possible each rep.

Go as light as necessary, to go as deep as you can at the bottom of each 

rep, then lock out at the top of each rep.

#3  Do 3 rounds of:

Inverted Row                              20 reps

1" Deficit Pushup                       25 reps

Air Squat                                    50-40-30 reps

Plank                                          60 seconds

Run                                            200 meters

DB Ground to Overhead             12-16-20 reps each side

11/23/24

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 - 3 sets x 16 reps

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

#2  Standing BB Curl - 3 sets x 16 reps

Same weight all 3 sets. 

REST one minute between sets.

#3  EZ Curl Bar Nosebreaker - 3 sets x 16 reps

Same weight all 3 sets. 

REST one minute between sets.  

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

Double Under                         30 reps

DB Row                                  8 reps each side

Regular Pushup                     16 reps

Goblet Squat                          16 reps

DB Farmer's Carry                  50 meters

Then REST 2 minutes.

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

Double Under                         45 reps

DB Row                                  12 reps each side

Regular Pushup                     24 reps

Goblet Squat                          24 reps

DB Farmer's Carry                  75 meters

11/22/24

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 - 3 sets x 16 reps

Set 1 - 55% of 1RM

Set 2 - 60% of 1RM

Set 3 - 55% of 1RM

#2  BB Romanian Deadlift - 2 sets x 16 reps

Start light.  Add weight for set 2.

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Thruster - 8 reps 

At 13:00, in any order and any combination, do:

Pullup                                    60 reps

Burpee                                   60 reps

DB Suitcase Carry                  300 meters (150m each hand)