Category: Todays Workout

Thursday, October 1, 2020

A1. Barbell Good Morning x5 @40X1 x 3 A2. lying DB Ext Rot x8/side @2020 x 3, A3. Banded Chest Fly x 12 @3030 x 3 A4. Side Plank Raises x10side x 3 Conditioning 3 min amrap max cal AB/Row/ski rest 1 3 min amrap: 8 KBS to eye level 4 upper body presses (hspu/dips/x2…

Sunday, August 2, 2020

A. Conditioning 50/40/30/20/10 calories on Row/Ski or AB rest = .5 work time, if this it tough for you, skip the 50. Look to increase intensity as cals decrease B. 3 rounds pike ups on super sliders, elbow on floor x 6-7 Russian twist x 10/side one armed plank x 15sec/side C. arms Reverse Barbell…

Saturday, August 1, 2020

A1. Conventional Deadlift x4 first two rep is slow concentric for 5 seconds then 2 speed reps with good form, same weight as last week. Sub Sled Drag, or Sumo/Hex bar with 4 controlled reps A2. Barbell Bench Press same reps/tempo as DL x 4 sets If staying light increase to set of 8 x…

Friday, July 31, 2020

A1. Back Squat Cluster 3.2.1.. x 4 sets building off last weeks numbers, rest 10sec between reps A2. Weighted Close Grip Chin-ups/Negatives 4.3.2.1., break up into cluster for body weight negatives x 3 @7sec down or Banded PVC lat pulldowns B. 21/15/9 Front Squat 115/80 Push Press 115/80 burpees over BB Sub: Goblet squat/DB push…