Week of 9.25.17

DELOAD WEEK

Lift at no more than 70% of normal working weights.  Active recovery, no running/high impact.  Hike, swim, bike, row, etc. but in general take it easier.

Posted on September 25, 2017 .

9.8.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Front Squat: Work up to a max (a daily max, doesn't need to be your true 1RM).  
  2. Take 20% off that max.  Set a timer for 20 Minutes: 
    Do as many sets of 3-5 reps as possible within that time limit.  If you hit failure before then, you're done.
  3. 3x
    10-15 Romanian Deadlift, straight grip
    Hanging Leg Raise/Knees to Elbow
  4. 10 Minute AMRAP
    10 Iron Mikes (alternating jumping lunges)
    8 Burpees
    5 Hanging Knees-to-Elbows
Posted on September 3, 2017 .

9.7.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Military Press.  Warm up to a heavy "max" of 5 reps*
  2. Take 20 minutes.  Do as many sets of possible of 3 MilPress @ your weight from step one, and a max set of chin-ups (palms in) at bodyweight.  In between, one set of shoulder extension stretch.
  3. Seated DB military press: 3 sets of 10-20 reps.  Superset with max reps of DB Rows @ about 1/3 of bodyweight.  Work briskly between sets, taking little to no rest.  
  4. 2 sets of lateral DB raises, 15-20 reps
    2 sets of hammer curl, 10-15 reps
  5. 5 Rounds with no stopping:
    5x Push Press w/ 3 second NEGATIVE
    5 Broad Jump
    1 Minute Plank Walk-Up
Posted on September 3, 2017 .

9.5.17

Warm-Up
3x
50 KB Swings
HUG Hip Mobility Drill
__________

  1. Deadlift: Work up to a "max" of 5*
  2. Take about 20 minutes.  Do sets of 3 at your weight from step one.  In between, do a set of "HUG Hip Mobility Drill"
  3. Front Squat: Work up to 3 heavy sets of 5, no belt.  
  4. 3x 20 Full body crunches
  5. 100 KB Snatch for time

*Max of 5- the most weight you can do TODAY of 5 reps, leaving maybe one rep in the tank with solid form.

Posted on September 3, 2017 .

9.4.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Barbell Bench/Row Supersets: Set a timer for 30 Minutes.  Work up to a weight for DB bench that you can do 6-7 reps and it feels like you have 1 or 2 reps left in the tank.  Stay at that weight. For 30 Minutes, do as many sets as possible of:
    5 or more reps barbell bench (as many reps as you can leaving 1 or 2 reps in the tank)
    5 or more pull-ups/chin-ups or pendlay rows.  In between each set, do the Y+L shoulder mobility drill. 
  2. Dips OR Floor Press: Same format as step one, but the time limit is only 20 minutes, superset it with wide grip barbell curls, and between each set do 5 knees-to-elbows hanging from pullup bar.  
  3. 10 Minute AMRAP: 
    10 Pushups on DB's
    10 KB Snatch
    20 Flutterkicks (4 Count)
Posted on September 3, 2017 .

Week of 8.20.17

DELOAD WEEK

Lift at no more than 70% of normal working weights.  Active recovery, no running/high impact.  Hike, swim, bike, row, etc. but in general take it easier.

Posted on August 20, 2017 .

8.18.17

Warm-Up
3x
HUG Hip Mobility Drill
__________

  1. Front Squat: Work up to a max of 5.  
  2. Set at timer for 20 Minutes:
    Do sets of 2-3 at your weight from step one.  Between, HAM Hip Mobility Drill.
  3. 5 Minute AMRAP
    8 Barbell Hip Bridge
    13 Box Jumps
    27 Ab Fallouts
    -REST 2 MINUTES-
  4. 4 Minute TABATAS
    20 Seconds "Leg Blasters" (see exercises link)
    10 Seconds Rest
Posted on August 13, 2017 .

8.17.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Military Press.  Warm up to a heavy "max" of 5 reps*
  2. Take 20 minutes.  Do as many sets of possible of 2-3 MilPress @ your weight from step one, and a max set of chin-ups (palms in) at bodyweight.  In between, one set of shoulder extension stretch.
  3. 5 Minute AMRAP:
    5 Floor Press
    12 KB Swings
    21 Russian Twists
    -REST 2 MINUTES WHEN DONE-
  4. 5 Minute AMRAP:
    5 Push Press
    19 Jumping Lunges
    22 Knees-to-Elbows OR Toes-to-bar
Posted on August 13, 2017 .

8.15.17

Warm-Up
3x
50 KB Swings
HUG Hip Mobility Drill
__________

  1. Deadlift: Work up to a "max" of 10*
  2. Take about 20 minutes.  Do sets of 5-8 at your weight from step one.  In between, do a set of "HUG Hip Mobility Drill"
  3. Front Squat: Work up to 3 heavy sets of 5, no belt.  
  4. 10 Minute AMRAP:
    7 Snatch Pull
    10 KB Swings
    26 Situps
Posted on August 13, 2017 .

8.14.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Barbell Bench/Row:
    Work up to a max of 5 for each.
  2. Set a timer for 20 Minutes:
    2-3 reps barbell bench @ weight from step one
    2-3 reps row @ weight from step one
    In between each set, do the Y+L shoulder mobility drill. 
  3. 10 Minute AMRAP: 
    9 Dips
    15 Box Jumps
    24 Russian Twists
Posted on August 13, 2017 .

8.11.17

Warm-Up
3x
HUG Hip Mobility Drill
__________

  1. Front Squat: Work up to a max (a daily max, doesn't need to be your true 1RM).  
  2. Take 20% off that max.  Set a timer for 20 Minutes: 
    Do as many sets of 3-5 reps as possible within that time limit.  If you hit failure before then, you're done.
  3. 5 Minute AMRAP
    10 Iron Mikes (alternating jumping lunges)
    8 Burpees
    5 Hanging Knees-to-Elbows
    -REST 2 MINUTES-
  4. 4 Minute TABATAS
    20 Seconds "Leg Blasters" (see exercises link)
    10 Seconds Rest
Posted on August 6, 2017 .

8.10.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Military Press.  Warm up to a heavy "max" of 10 reps*
  2. Take 20 minutes.  Do as many sets of possible of 7 MilPress @ your weight from step one, and a max set of chin-ups (palms in) at bodyweight.  In between, one set of shoulder extension stretch.
  3. 5 Minute AMRAP:
    12 Dips
    17 Jumping Lunges
    18 Ab Fallouts
    -REST 2 MINUTES WHEN DONE-
  4. 5 Minute AMRAP:
    5 Push Press
    11 Burpees
    21 Knees-to-Elbows OR Toes-to-bar
Posted on August 6, 2017 .

8.8.17

Warm-Up
3x
50 KB Swings
HUG Hip Mobility Drill
__________

  1. Deadlift: Work up to a "max" of 3*
  2. Take about 20 minutes.  Do sets of 1 at your weight from step one.  In between, do a set of "HUG Hip Mobility Drill"
  3. Front Squat: Work up to 3 heavy sets of 5, no belt.  
  4. 3x 20 Full body crunches
  5. 10 Minute AMRAP:
    9 Overhead Squat
    19 Box Jumps
    27 Ab Fallouts

*Max of 3- the most weight you can do TODAY of 3 reps, leaving maybe one rep in the tank with solid form.

Posted on August 6, 2017 .

8.7.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Barbell Bench/Row:
    Work up to a max of 10 for each.
  2. Set a timer for 20 Minutes:
    7 reps barbell bench @ weight from step one
    7 reps row @ weight from step one
    In between each set, do the Y+L shoulder mobility drill. 
  3. 10 Minute AMRAP: 
    5 High Pull
    18 KB Swings
    25 Situps
Posted on August 6, 2017 .

8.4.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Front Squat: Work up to a max (a daily max, doesn't need to be your true 1RM).  
  2. Take 20% off that max.  Set a timer for 20 Minutes: 
    Do as many sets of 3-5 reps as possible within that time limit.  If you hit failure before then, you're done.
  3. 3x
    10-15 Romanian Deadlift, straight grip
    Hanging Leg Raise/Knees to Elbow
  4. 10 Minute AMRAP
    10 Iron Mikes (alternating jumping lunges)
    8 Burpees
    5 Hanging Knees-to-Elbows
Posted on July 30, 2017 .

8.3.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Military Press.  Warm up to a heavy "max" of 5 reps*
  2. Take 20 minutes.  Do as many sets of possible of 3 MilPress @ your weight from step one, and a max set of chin-ups (palms in) at bodyweight.  In between, one set of shoulder extension stretch.
  3. Seated DB military press: 3 sets of 10-20 reps.  Superset with max reps of DB Rows @ about 1/3 of bodyweight.  Work briskly between sets, taking little to no rest.  
  4. 2 sets of lateral DB raises, 15-20 reps
    2 sets of hammer curl, 10-15 reps
  5. 5 Rounds with no stopping:
    5x Push Press w/ 3 second NEGATIVE
    5 Broad Jump
    1 Minute Plank Walk-Up
Posted on July 30, 2017 .

8.1.17

Warm-Up
3x
50 KB Swings
HUG Hip Mobility Drill
__________

  1. Deadlift: Work up to a "max" of 5*
  2. Take about 20 minutes.  Do sets of 3 at your weight from step one.  In between, do a set of "HUG Hip Mobility Drill"
  3. Front Squat: Work up to 3 heavy sets of 5, no belt.  
  4. 3x 20 Full body crunches
  5. 100 KB Snatch for time

*Max of 5- the most weight you can do TODAY of 5 reps, leaving maybe one rep in the tank with solid form.

Posted on July 30, 2017 .