12.16.17

1) 5 sets of 5 of Pause Squat.  Load the bar, pause at parallel for one to two seconds, then come up.  

2) 5 sets of 10:
Incline Press
Pullups
Curls
Romanian Deadlift
Weighted Crunch

3) Your choice:
A- 10 Minutes:
30 Seconds Heavy Sled Push
30 Seconds Rest
OR
B- 10 Minutes
30 Seconds Suicide Sprint
30 Seconds Rest

Posted on December 12, 2017 .

12.14.17

1) Deadlift- work up to a max of 10

2) 3-5 sets of 10 of each of the following

Military Press
Chinups
Dips
5x20 Russian Twist*

3) "Bring Sally Up".  With your bodyweight only.  Play the song "flower" by moby.  Every time they say "bring sally down", squat down and hold.  Every time they say "bring sally up", stand back up.  

*For russian twist, twisting to each side is one rep.  So left, right, one, left right, two, etc.  Five sets of 20 reps

Posted on December 12, 2017 .

12.12.17

1) 3-5 sets of 10 of each of the following, leaving 1-2 reps in the tank each set.  
Back Squat
Bench Press (bar or dumbbell) 
Rows
Shrug

2) 5x3 L-Sit Pullups.  If these are easy, slow negatives.  If these are hard, try with knees pulled up instead of legs out.  

3) 8x (4 Minutes total)
20 Seconds Air Squat
10 Seconds Rest

Posted on December 12, 2017 .

12.8.17

1) 5 sets of 5 of Pause Squat.  Load the bar, pause at parallel for one to two seconds, then come up.  

2) 5 sets of 10:
Incline Press
Pullups
Curls
Romanian Deadlift
Weighted Crunch

3) Your choice:
A- 10 Minutes:
30 Seconds Heavy Sled Push
30 Seconds Rest
OR
B- 10 Minutes
30 Seconds Suicide Sprint
30 Seconds Rest

Posted on December 3, 2017 .

12.6.17

1) Deadlift- work up to a max of 10

2) 5 sets of 10 of each of the following

Military Press
Chinups
Dips
5x20 Russian Twist*

3) Wall Sit to failure

*For russian twist, twisting to each side is one rep.  So left, right, one, left right, two, etc.  Five sets of 20 reps

Posted on December 3, 2017 .

12.4.17

1) 5 sets of 10 of each of the following, leaving 1-2 reps in the tank each set.  
Back Squat
Bench Press (bar or dumbbell) 
Rows
Shrug

2) 5x3 L-Sit Pullups.  If these are easy, slow negatives.  If these are hard, try with knees pulled up instead of legs out.  

3) 5x
15 Seconds Jumping Lunges
15 Seconds Rest

Posted on December 3, 2017 .

Week of 11.26.17

DELOAD WEEK

Lift no more than 70% of your normal working weights this week.  No high impact cardio.  Active recovery- play ball games, swim, bike etc.  

Posted on November 27, 2017 .

11.24.17

Warm-Up

3x
10 double KB Push Press
10 double KB Front Squat
10 double KB swing

__________

  1. Deadlift.  Warm up to a heavy "max" of 3 reps*
  2. Take 10 minutes.  Do singles and doubles at your weight from step 1.
  3. Back Squat: work up to a 5rm. 
  4. 10 Minutes
    12 Floor Press
    18 Box Jump
    24 Russian Twists

*Max of 3- the most weight you can do TODAY of 5 reps, leaving maybe one rep in the tank with solid form.

Posted on November 19, 2017 .

11.22.17

Warm-Up

3x
SAM Shoulder Mobility Drill
HUG Hip Mobility Drill
10 Pushups
__________

  1. Bench Press.  Warm up to a heavy "max" of 3 reps*
  2. Take 10 minutes.  Do as many sets of possible of 1-2 MilPress @ your weight from step one, and a Set of L-Sit chin-ups.  In between, one set of shoulder extension stretch.
  3. Romanian Deadlift: 5x10, by feel- hard but doable with no question on form.
  4. 10 Minutes:
    10 Barbell Lunges
    12 Box Jumps
    24 Toes-To-Bar

*Max of 3- the most weight you can do TODAY of 5 reps, leaving maybe one rep in the tank with solid form.

Posted on November 19, 2017 .

11.20.17

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

 

  1. Back Squat: work up to a 3rm. Put on a belt as it gets heavy.
  2. Take the weight from step one.  Set a timer for 10 minutes.  Do as many sets of 1-2 as possible within that time- if it starts to grind or your form starts to go downhill, stop.
  3. Bench Press: warm up to a 5rm.
  4. Bench Press: 5x3 at weight from step 3.
  5. Grind: 10 Minutes:
    10 Snatch pulls
    10 Burpees
    10 Full Body Crunches 
Posted on November 19, 2017 .

11.17.17

Warm-Up

3x
10 double KB Push Press
10 double KB Front Squat
10 double KB swing

__________

  1. Sumo Deadlift.  Warm up to a heavy "max" of 3 reps*
  2. Take 10 minutes.  Do singles and doubles at your weight from step 1.
  3. Front Squat: work up to a 5rm.
  4. 10 Minutes
    12 Dips
    18 KB Snatch
    24 Russian Twists

*Max of 3- the most weight you can do TODAY of 5 reps, leaving maybe one rep in the tank with solid form.

Posted on November 13, 2017 .

11.15.17

Warm-Up

3x
SAM Shoulder Mobility Drill
HUG Hip Mobility Drill
10 Pushups
__________

  1. Bench Press.  Warm up to a heavy "max" of 3 reps*
  2. Take 10 minutes.  Do as many sets of possible of 1-2 Bench Press @ your weight from step one, and a Set of L-Sit chin-ups.  In between, one set of shoulder extension stretch.
  3. Romanian Deadlift: 5x10, by feel- hard but doable with no question on form.
  4. 10 Minutes:
    10 Barbell Lunges
    12 Box Jumps
    24 Toes-To-Bar

*Max of 3- the most weight you can do TODAY of 5 reps, leaving maybe one rep in the tank with solid form.

Posted on November 13, 2017 .

11.13.17

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

 

  1. Back Squat: work up to a 3rm. Put on a belt as it gets heavy.
  2. Take the weight from step one.  Set a timer for 10 minutes.  Do as many sets of 1-2 as possible within that time- if it starts to grind or your form starts to go downhill, stop.
  3. Military Press: warm up to a 5rm.
  4. Military Press: 5x3 at weight from step 3.
  5. Grind: 10 Minutes:
    12 Clean pulls
    11 Box Jumps
    11 Hollow Rocks 
Posted on November 13, 2017 .

11.10.17

Warm-Up

3x
10 double KB Push Press
10 double KB Front Squat
10 double KB swing

__________

  1. Deadlift.  Warm up to a heavy "max" of 3 reps*
  2. Take 10 minutes.  Do singles and doubles at your weight from step 1.
  3. Back Squat: work up to a 5rm. 
  4. 10 Minutes
    12 Floor Press
    18 Box Jump
    24 Russian Twists

*Max of 3- the most weight you can do TODAY of 5 reps, leaving maybe one rep in the tank with solid form.

Posted on November 5, 2017 .

11.8.17

Warm-Up

3x
SAM Shoulder Mobility Drill
HUG Hip Mobility Drill
10 Pushups
__________

  1. Bench Press.  Warm up to a heavy "max" of 3 reps*
  2. Take 10 minutes.  Do as many sets of possible of 1-2 MilPress @ your weight from step one, and a Set of L-Sit chin-ups.  In between, one set of shoulder extension stretch.
  3. Romanian Deadlift: 5x10, by feel- hard but doable with no question on form.
  4. 10 Minutes:
    10 Barbell Lunges
    12 Box Jumps
    24 Toes-To-Bar

*Max of 3- the most weight you can do TODAY of 5 reps, leaving maybe one rep in the tank with solid form.

Posted on November 5, 2017 .

11.6.17

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

 

  1. Back Squat: work up to a 3rm. Put on a belt as it gets heavy.
  2. Take the weight from step one.  Set a timer for 10 minutes.  Do as many sets of 1-2 as possible within that time- if it starts to grind or your form starts to go downhill, stop.
  3. Bench Press: warm up to a 5rm.
  4. Bench Press: 5x3 at weight from step 3.
  5. Grind: 10 Minutes:
    10 Snatch pulls
    10 Burpees
    10 Full Body Crunches 
Posted on November 5, 2017 .

Week of 10.29.17

DELOAD WEEK

Lift no more than 70% of your normal working weights this week.  No high impact cardio.  Active recovery- play ball games, swim, bike etc.  

Posted on October 29, 2017 .

10.27.17

Warm-Up

3x
10 double KB Push Press
10 double KB Front Squat
10 double KB swing

__________

  1. Sumo Deadlift.  Warm up to a heavy "max" of 5 reps*
  2. Take 15 minutes.  Do as many sets of possible of 3 DL @ your weight from step one. 
  3. Front Squat: work up to a 7rm. 
  4. 10 Minutes
    10 Dips
    16 Burpee
    22 Situps

*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 October 23, 2017 .

10.25.17

Warm-Up

3x
SAM Shoulder Mobility Drill
HUG Hip 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 Set of L-Sit chin-ups.  In between, one set of shoulder extension stretch.
  3. Romanian Deadlift: 5x10, by feel- hard but doable with no question on form.
  4. 10 Minutes:
    10 Barbell Lunges
    12 Box Jumps
    24 Toes-To-Bar

*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 October 23, 2017 .

10.23.17

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

 

  1. Back Squat: work up to a 5rm. Put on a belt as it gets heavy.
  2. Take the weight from step one.  Set a timer for 20 minutes.  Do as many sets of 2-3 as possible within that time- if it starts to grind or your form starts to go downhill, stop.
  3. Bench Press: warm up to a 7rm.
  4. Bench Press: 15 minutes of sets of 5 at weight from step 3.
  5. Grind: 10 Minutes:
    10 Snatch pulls
    10 Burpees
    10 Full Body Crunches 
Posted on October 23, 2017 .