THURSDAY

THURSDAY: 04/12/18

Warm Up: 8 minutes

complete required reps every minute for 8 minutes. Remaining time of minute is recovery.

- kettle double hard clean: 8 reps

- kettle snatch: 5R/ 5L

Work: "Olympic Lifting" Thursday

- Add 5 - 10% to last weeks poundage

- 7 - 10 sets of each

- barbell power clean or barbell hang clean: 2 reps

- barbell power snatch or barbell hang snatch: 2 reps

Work: Assistance: 4 sets/ 10 reps on all

- single leg extension: L/ R

- ham glut raise

- single leg RDL (body or very light weight)

WEDNESDAY

WEDNESDAY:04/11/18

Warm Up: 8 minutes continual

- air squat: 8 reps

- kettle circle clean: 4R/ 4L

- hindu push up: 8 reps

Work: "Body Building" Wednesday

Chest: 3 sets on all

- incline dumbbell press: 20 reps

- fly of choice: cable, dumbbell, or trx: 15 reps

- dips: 10 reps

Triceps: 3 sets on all

- dumbbell kick backs; 15 reps

- cable push down: 10R/ 10L

TUESDAY

TUESDAY: 04/10/18

Warm Up: Repeat 2X

- jumping jacks: 40 reps

- halo: 30R/ 30L

- double kettle hi pull: 20 reps

Work: "Body Building" Tuesday

Back: 3 sets on all

- wide grip lat pull down: 20 reps

- cable row: 15 reps

- dumbbell lat pull over: 10 reps

- shrug of choice (optional): 20 reps

Shoulders: 3 sets on all

- seated or standing dumbbell press: 20 reps

- lateral (side) dumbbell or cable raise: 15 reps

- dumbbell rear delt raise: 10 reps

MONDAY

MONDAY: 04/09/18

Warm Up: Repeat 5X

-  2 hand kettle swing: 10 reps

- push up: 10 reps

- lunge: 10R/ 10L

Work: "Power Lift" Monday

1 less set/ 2 more reps on all of todays lifts.

- IMPORTANT: Use same poundage as last week for all.

- Dead Lift: 4 sets/ 9 reps

- Bench Press: 4 sets/ 8 reps

- Squat: 4 sets/ 7 reps

Work: Abs

- ab wheel: 70 reps

FRIDAY

FRIDAY: 04/06/18

Warm Up: 12 minutes

"Classic Ripper": perform required reps every minute for 12 minutes. Remaining time of minute is recovery.

- pull up: 4 reps

- push up: 8 reps

- air squat: 12 reps

Work: "Frat Boy Friday"

- Biceps/ Triceps/ Forearms:

- barbell curl/ french press/ cable reverse WRIST curl: 2 sets/ 25 reps

- dumbbell hammer curl/ cable pushdown/ barbell wrist curl: 3 sets/ 15 reps

- preacher dumbbell curl: L/ R/ trx suspension tri press/ cable reverse curl: 4 sets/ 8 reps

THURSDAY

THURSDAY: 04/05/18

Warm Up: 10 minutes

complete required reps every minute for 10 minutes. Remaining time of minute is recovery.

- kettle clean: 4R/ 4L

- kettle snatch: 4R/ 4L

Work: "Olympic Lifting" Thursday

- Use NO MORE than 60% of max.

- 7- 10 sets of each

- barbell hang or power clean: 3 reps

- barbell hang or power snatch: 3 reps

Work: Assistance: 3 sets on all

- ham curl: 12 reps

- leg extension: 12 reps

- single leg hip bridge (foot elevated): 8R/ 8L

WEDNESDAY

WEDNESDAY: 04/04/18

Warm Up: 10 minutes

- lunge: 6R/ 6L

- kettle circle cleans: 8R/ 8L reps

- hindu push up: 10 reps

Work: "Body Building" Wednesday

- Chest: 4 sets on all

- incline dumbbell press: 15 reps

- fly of choice: cable, dumbbell, or trx: 10 reps

- dips: 5 reps

Triceps: 4 sets on all

- cable push down: 12 reps

- dumbbell skull crusher: 9 reps

Ab

- mermaids: 40R/ 40L

TUESDAY

TUESDAY: 04/03/18

Warm Up: 

- jumping jacks: 60 reps

- 2 hand kettle swing: 50 reps

- halo: 40R/ 40L

Work: "Body Building" Tuesday

Back: 4 sets on all

- wide grip lat pull down: 15 reps

- cable row: 10 reps

- dumbbell lat pull over: 5 reps

- dumbbell shrugs (optional): 50 reps

Shoulders: 4 sets on all

- seated or standing dumbbell press: 15 reps

- lateral dumbbell raise: 12 rep

- trx rear delt raise: 9 reps

Work: Ab

- sit ups: 50 reps

MONDAY

MONDAY: 4/02/18

Warm Up: 50 reps of each

- body weight squat

- push up

- kettle double sumo dead lift

Work: "Power Lift" Monday

This will be a progressive 4 week increase in poundage. Careful with choosing your starting weight, 50 - 60% of max, especially careful with any of the lifts you haven't done in a while. 

Note: starting weight for this routine should be too light NOT to heavy. You can always go heavier next week

- Dead Lift: 5 reps/ 7 sets

- Bench Press: 5 reps/ 6 sets

- Squat: 5 reps/ 5 sets

Work: Abs

- ab wheel: 50 reps

FRIDAY

FRIDAY: 03/30/18

Warm Up: 16 minutes

- Your choice of cardio

- incline or resistance: 5.0 OR higher

- 20 seconds work/ 40 seconds recovery

Work: Upper: 3 sets on all

- Chest/ tris: dips: 5 reps

- Back: dumbbell row: 10 reps

- Shoulder: cable rear delt: 15 reps

Work: Arms: 4 sets/ 12 reps on all

- Triceps: dumbbell skull crusher (lay on floor/ touch dumbbells to floor each rep)

- Biceps: seated dumbbellconcentration curl: L/ R 

- Forearms: cable reverse wrist curl (super light weight)

Work: 4 sets/ 6 reps on all

- Triceps: cable french press (super strict form/ slow pace)

- Biceps: machine preacher curl or preacher bench

- Forearms: barbell wrist curl

THURSDAY

THURSDAY: 03/29/18

Warm Up: 8 minutes continual

- mermaids: 8L/ 8R

- super plank: 8 reps

- super man or woman: 8 reps

Work: Repeat 10X

- hang clean to front squat (add over head press if you desire): 5 reps

- slam ball: 7 reps

- jump lunge: 9 reps

- double kettle hi pull: 11 reps

WEDNESDAY

WEDNESDAY: 03/28/18

Warm Up: Repeat 5X

- rope slam: 2 hand slam: 30 reps

- rope slam: external rotation: 30 reps

- kettle halo: 8R/ 8L

Work: Chest: Flat barbell press

- 5 sets/ 2 reps: 80 - 90% of max

Work: Chest: Incline dumbbell press: 

- 3 sets/ 15 reps: 50 % of max

Work: Triceps: 4 sets on all

- trx triceps press: 10 reps

- single arm cable push down: R/L: 15 reps

TUESDAY

TUESDAY: 03/27/18

Warm Up: 7 minutes continual

- wall ball: 6 reps

- 2 hand kettle swing (face level): 8 reps

- hindu push up: 10 reps

Work: Lower Assistance: 3 sets/ 12 reps

- Hammy: single leg curl: R/ L

- Quad: single leg squat: R/ L

Work: Back 10 sets on all

- pull up: 5 reps

- row: cable/ hammer/ or incline dumbbell: 10 reps

Work: Biceps: 5 sets on all

- dumbbell hammer curl: 10 reps

- cable over hand grip curl: 12 reps

MONDAY

MONDAY: 03/26/18

- Note : this will be the 4th and final week of this format, so if you're sick of it, hang on, 1 last week.

Warm Up: Repeat 5X

- double kettle sumo hard clean: 6 reps

- double kettle alternating push press: (light weight): 8 reps

Work: Pull

- Dead lift: 5 sets/ 2 reps: No more than 90% of max

- Dead lift: 1 - 2 sets/ 15 - 20 reps: 50% of weight just used

Work: Push

- Barbell over head press: 5 sets/ 2 reps: front or behind: No more than 90% of max. 

- Barbell O.H. press: 1 - 2 sets/ 15 - 20 reps: 50% of weight just used

Work: Assistance: 

- incline dumbbell rear delt raise: 3 sets/ 15 reps

- clubbell standing pullover: 10 - 25 lbs: 30 reps: right/ left hand on top

FRIDAY

FRIDAY: 03/23/18

Warm Up: 20 minutes

- Your choice of cardio

- Tabata: 4 blocks

Work: Back/ Shoulders: 4 sets

- lat pull down: (cable or hammer): 12 reps

- cable front delt raise: 15R/ 15L

Work: Arms: 5 sets/ 10 reps

- biceps: wide grip barbell curl

- triceps: wide grip cable push down (underhand grip)

- forearms: dumbbell reverse curl

Work: Arms: 3 sets/ 20 reps

- triceps: dumbbell neutral grip floor press

- biceps: seated dumbbell curl

- forearms: dumbbell wrist curl

THURSDAY

THURSDAY: 03/22/18

Warm Up: 5 minutes continual

- kettle 2 hand over swing: 8 reps

- up/ downs: 4 reps

Work: Repeat 7X

- barbell power clean: 60 - 70% of max: 7 reps

- wall ball: 9 reps

- box jumps: 12 reps (keep box low, move fast)

- double kettle push press: 15 reps

WEDNESDAY

WEDNESDAY: 03/21/18

Warm Up: Repeat 5X

- kettle halo: 5R/ 5L

- push up w/ release: 10 reps

Work: Chest

- flat barbell press

- 5 sets/ 5 reps: 70 - 80% of max

Work: Chest

- flat barbell press

- 2 sets/ max reps: 50% of max: 2 minute recovery between sets

Work: Chest/ Triceps: 5 sets on all

- flat dumbbell fly: 8 reps

- dumbbell french press: 12 reps

- dumbbell OR cable kickbacks: 16R/ 16L

TUESDAY

TUESDAY: 03/20/18

Warm Up: 6 minutes continual

- kettle double clean: 12 reps

- kettle 2 hand over head swing: 16 reps

- kettle goblet squat: 20 reps

Work: Lower Assistance: 5 sets/ 10 reps on all

- Hamstring: single leg RDL: holding weight

- Quad: single leg extension: L/ R

Work: Back: 4 sets on all

- pull up: 12 reps

- standing land mine row (wide grip): 15 reps

- dumbbell lat pull over: 18 reps

Work: Biceps: 4 sets on all

- seated incline dumbbell curl: 8 reps

- close grip barbell curl: 12 reps

MONDAY

MONDAY: 03/19/18

Warm Up: Repeat 5X

- kettle hi pull: 6R/ 6L

- lunge (body weight): 8R/ 8L

- wall ball: 10 reps

Work: Pull

- dead lift: 5 sets: 4 reps: No more than 80% of max

Work: Push

- barbell over head press: 5 sets/ 4 reps: front or behind: No more than 80% of max

Work: Assistance

- cable lateral (side raise): behind back: 4 sets/ 12 reps

- clubbell OR sledge hammer halo: ( 6 - 15 lbs): 50 reps each direction

FRIDAY

FRIDAY: 03/16/18

Warm Up: 5X

- supermans (woman): 20 reps

- mermaids: 10R/ 10L

- sit ups: 10 reps

Work: Back/ Shoulder: 5 sets

- cable row (underhand grip): 8 reps

- dumbbell rear delt: 12 reps

Work: Arms: 4 sets/ 25 reps

- triceps: trx suspension press

- biceps: cable concentration curl

- forearms: dumbbell reverse wrist curl (very light weight)

Work: 4 sets/ 6 -8 reps

- triceps: flat dumbbell skull crusher

- biceps: standing alternating dumbbell curl

- forearms: barbell wrist curl