1.19.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Squat: 5x2 with 1-2 left in tank
2) Romanian Deadlift: 3x10
3) Dips/Chins: 3x10, superseded.  Use weight if you're able to go above 10 reps.  
4) 5x:
10 Hanging Leg Raises
10 Lateral raise

Posted on January 15, 2018 .

1.17.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Bench: 5x3 with 1-2 left in tank
2) Pause Squat: 3x5, keeping solid form throughout
3) 8x (4 Minutes Total)
20 Seconds KB Snatch
10 Seconds Rest

Posted on January 15, 2018 .

1.15.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Deadlift: 5x2 with 1-2 left in tank
2) Military Press: 3x5+ 
3) Back Squat: 3x10 with about 2 reps left in tank
4) 5x:
10 Hanging Leg Raises
10 Barbell Curls

Posted on January 15, 2018 .

1.12.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Front: 5x2 with 1-2 left in tank
2) Single Leg Deadlift (use KB): 3x10
3) Weighted Pushups/chinups supersets: 3x10.   **
4) 5x:
10 Hanging Leg Raises
10 Lateral raise

**Weighted pushups: These can be done with a plate on your back, chains, a backpack, etc.  

Posted on January 8, 2018 .

1.10.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Military Press: 5x3 with 1-2 left in tank
2) Pause Squat: 3x5, keeping solid form throughout
3) 10x for time:
10 Suicide Sprints (25m length, 10x up and back)
10 KB Snatch each arm
 

Posted on January 8, 2018 .

1.8.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Squat Clean: 5x2 with 1-2 left in tank
2) Bench Press: 3x5+, alternate with 10 heavy DB rows per side
3) Front Squat: 3x10 with about 2 reps left in tank
4) 5x:
10 Hanging Leg Raises
10 Barbell Curls

Posted on January 8, 2018 .

1.5.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Squat: 5x2 with 1-2 left in tank
2) Romanian Deadlift: 3x10
3) Dips/Chins: 3x10, superseded.  Use weight if you're able to go above 10 reps.  
4) 5x:
10 Hanging Leg Raises
10 Lateral raise

Posted on December 30, 2017 .

1.3.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Bench: 5x3 with 1-2 left in tank
2) Pause Squat: 3x5, keeping solid form throughout
3) 8x (4 Minutes Total)
20 Seconds KB Snatch
10 Seconds Rest

Posted on December 30, 2017 .

1.1.18

Warm-Up: 3x with light load on barbell
5 Row
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squat
________________________

1) Deadlift: 5x2 with 1-2 left in tank
2) Military Press: 3x5+ 
3) Back Squat: 3x10 with about 2 reps left in tank
4) 5x:
10 Hanging Leg Raises
10 Barbell Curls

Posted on December 30, 2017 .

12.22.17

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 17, 2017 .

12.20.17

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 17, 2017 .

12.18.17

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 17, 2017 .

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 .