TUESDAY

10/30/18: TUESDAY

Warm Up/ Fitness: 15 minutes

treadmill: OFF: incline 2

20 seconds: run: 75% of max sprint/ 5 second transition

20 seconds: body weight squat or push up or sit up/ 5 second transition

20 seconds: recovery/ 5 second transition back to the run portiton

Work: Barbell Squat: 10 minutes (not including warm up reps)

40% of max: 80 total reps

8 reps every minute for 10 minutes

remaining time of minute is recovery

Work: Lower Assistance: medium +++ poundage (80%)

5 sets/ 5 reps

quad: 2 exercises

ham: 1 exercise

Work: Upper Assistance: light poundage (50%)

3 sets/ 15 reps

2 chest

1 back

1 shoulder

1 ab

MONDAY

10/29/18: MONDAY

Warm Up/ Fitness: 15 minutes

perform reps continually for 2 minutes.

1 minute recovery

repeat 5X

slam ball: 4 reps

kettle swing: 6 reps

box jump: 8 reps

Work: Power Clean: 10 minutes (Not including warm up reps)

70% of max: 30 total reps

3 reps every minute for 10 minutes

remaining time of minute is recovery

Work: Lower Assistance: 50% of max

10 minutes {just a guideline)

5 sets/ 12 reps

2 hamstring exercises

1 quad exercise

Work: Upper Assistance: 70% of max

20 minutes (just a guideline)

4 sets/ 8 reps

1 chest exercise

2 back exercises

1 shoulder exercise

1 ab

WEEK of 10/22/18

It’s a brave new world!!!

Starting today (10/22/18) a whole new format will be implemented. We have been building towards this for some time (7 years to be exact).

Workouts will still be posted on-line, but the new format will give everyone more freedom. I will “suggest” 1 or 2 base exercises for the days workout & you can fill in the assistance exercises based on your accumulated knowledge & specific needs.

This will allow more freedom, truly making each workout your own.

This format will run through the end of the year (2018)

MONDAY: 10/22/18

Warm Up: 10 minutes

- body weight

Work:

- power clean: 30 - 50 total reps: 60% of max

- barbell bench press: 30 total reps: 70% of max

Work: Assistance

- 15 minutes

Work: 10 -15 minutes

- Fitness

TUESDAY: 10/23/18

Warm Up: 10 minutes

- hips/ low back/ abs

Work:

- barbell squat: 30 - 50 total reps: 50% of max

- barbell row: 30 total reps: 70% of max

Work: Assistance

- 15 minutes

Work: 15 - 20 minutes

- cardio piece of choice

WEDNESDAY: 10/24/18

Warm Up: 10 minutes

- body weight

Work:

- double kettle hard clean to over head press: 30 - 50 total reps: 50% of max

- barbell over head press: 30 total reps: 70% of max

Work: Assistance

- 15 minutes

Work: 10 - 15 minutes

- Fitness

THURSDAY: 10/25/18

Warm Up: 10 minutes

- kettlebell & body weight

Work:

- barbell OR trap bar dead lift: 30 - 50 total reps: 60% of max

- dumbbell chest press: 60 total reps: 50% of max

Work: Assistance

- 15 minutes

Work: 15 - 20 minutes

- cardio piece of choice

FRIDAY: 10/26/18

Warm Up: 10 minutes

- hips/ abs/ low back

Work:

- barbell snatch: 20 - 30 total reps: 70% of max

Work: 15 minutes

- Fitness

- Work: 15 minutes

- Arms

FRIDAY

10/19/18: FRIDAY

Warm Up: 10 minutes

- 2 minutes to complete reps.

- remaining time is recovery

- run: 1/ 10 mile OR row: 150 meters

- up downs: 10 reps

- 2 hand kettle swing: 10 reps

- repeat 5X

Work: repeat 5X

- quad: step ups: plant foot does not come off box/ no touch at top: 5R/ 5L

- back: body weight row: 10 reps

- ham: hip extension: 10 reps

- chest: push up: 20 reps

Work: repeat 4X

- back: double dumbbell row: 15 reps

- chest: incline dumbbell OR incline machine press: 10 reps

- core: wind shield wipers: 10 reps L/ R = 1 rep

Work: repeat 3X/ 20 reps on ALL

- triceps: cable push down

- biceps: cable concentration curl

- forearms: dumbbell REVERSE wrist curl

THURSDAY

10/18/18: THURSDAY

Warm Up: 15 minutes

- Tabata: 3 blocks

- 20 seconds work/ 10 seconds recovery: 8X = 4 minutes

- 1 minute recovery

- cardio piece of choice

Work: Lower: 5 sets/ 5 reps: 65% of max

- single leg squat: hold single dumbbell OR kettle bell at chest level.

- single leg RDL: hold single bell of choice

Work: Lower: 2 sets/ 20 reps: 40% of max

- goblet squat

- band good mornings

Work: 2 sets/ 20 reps

- chest: flat chest press

- back: lat pull down/ Optional: dumbbell shrugs

Work:3 sets/ 8 reps

- shoulder: dumbbell over head press: neutral grip

- biceps: barbell curl

- biceps: trx suspension curl

WEDNESDAY

10/17/18: WEDNESDAY

Warm Up: 12 minutes

- perform reps continually for 3 minutes.

- 1 minute recovery

- repeat 3X

- double kettle clean & press: 4 reps

- pull up: 6 reps

- wall ball: 8 reps

Work: Lower: 5 sets/ 10 reps: 50 - 60% of max

- quad: leg press

- ham: single leg hip bridge (feet elevated): R/ L

Work: Upper: 5 - 7 sets/ 3 reps: 75% of max

- chest: incline barbell OR dumbbell

- back: dumbbell row: R/ L

Work: Upper Assistance: 3 sets/ 20 reps

- shoulders: front plate raise & dumbbell lateral (side) raise

- triceps: dumbbell french press

- core: ab wheel

TUESDAY

10/16/18: TUESDAY

Warm Up: 12 minutes

- complete required every minute for 12 minutes

- remaining time of minute is recovery.

- 1st minute: slam ball: 15 reps

- 2nd minute: double kettle clean: 20 reps

- 3rd minute: 2 hand kettle swing (face level): 25 reps

- 4th minute: push up: 30 reps

- complete the above 3X

Work: Lower: 5 sets/ 5 reps on both: 65 - 70% of max.

- quad: lunge (back foot elevated) add weight

- ham: dumbbell RDL

Work: Lower: 3 sets/ 15 reps on both: 50% of max

- quad: leg extension

- ham: leg curl

Work: Upper: 5 sets on ALL

- shoulder: 5 reps: barbell over head press (front or behind the neck): 70% of max

- chest: 10 reps: pec fly: 60% of max

- back: 15 reps: straight arm lat pull down: 50% of max

- biceps: 15 reps: dumbbell hammer curl: 50% of max

MONDAY

10/15/18: MONDAY

Warm Up: 10 minutes

- complete required reps every minute for 10 minutes.

- remaining time of minute is recovery.

- kettle OR dumbbell snatch: 5R/ 5L

- box jump: 5 reps

- remember, this is a warm up. Weight & box jump height should be less than work weight.

Work: 5 sets/ 12 reps

- ham: ham glut raise OR hip extension

- quad: goblet squat

Work: 4 sets/ 8 reps

- chest: flat barbell & incline dumbbell

- back: cable row & lat pull down

- triceps: dips & push down

- core: mermaids & roll ups w/ lbs: R/ L on both

FRIDAY

10/12/18: FRIDAY

Warm Up: 10 minutes

- supermans: 8R/ 8L

- hindu push up: 8 reps

- hip rotations: internal/ external/ lateral (hands & knees OR standing): 8 reps on all

- sit up: 8 reps

Work: 15 minutes

- complete required reps every minute for 15 minutes.

- remaining time of minute is recovery.

- pull up: 4 reps

- jump lunge: 8 reps (4 per side)

- push up: 12 reps

Work: 4 sets/ 10 reps: 50 - 60% of max

- chest: pec fly

- shoulder: standing cable rear delt: R/ L

- biceps: barbell curl

- biceps: seated alternating dumbbell curl

- forearm: cable reverse curl

- core: ab wheel

THURSDAY

10/11/18: THURSDAY

Warm Up: 12 minutes

- cardio piece of your choice

- 20 seconds work

- 40 seconds recovery

Work: 30 minutes (As many rounds as possible)

- poundage will be NO MORE than 50% of max!!!

- kettle hand pass (alternating swing L/ R): 20 reps

- double kettle squat press: 15 reps

- barbell power snatch: 10 reps

- 1/4 mile OR 400 meters on cardio piece of choice

Work: 5X: 10 minutes

- dips: 8 reps

- dumbbell skull crusher: 12 reps

- cable push down: 16 reps

WEDNESDAY

10/10/18: WEDNESDAY

Warm Up: 10 minutes

- complete reps every minute for 10 minutes

- remaining time of minute is recovery

- kettle hi pull: 3R/ 3L: total: 30R/ 30L

- pull up: 5 reps total: 50 reps

- trx jump squat: 7 reps total: 70 reps

Work: 15 minutes: 70 - 80% of max on both

- use first 5 minutes to get to work weight. These minutes will count towards work

- 10 rounds should be at “work” weight.

- complete required reps every minute.

- remaining time of minute is recovery.

- barbell squat (front or back): 2 reps

- kettle 2 hand over head swing: 3 reps

Work: 5 sets/ 3 reps on all

- 75 - 85 % of max!!!

- chest: barbell press

- dumbbell of hammer row

Work: Core: 3 sets/ 20 reps

- mermaids: L/ R

- wind shield wipers

TUESDAY

10/09/18: TUESDAY

Warm Up: 8 minutes

- perform required reps every minute.

- remaining time of minute is recovery

- lunge: back foot elevated: 8R/ 8L

- box jump: 16 - 24” : 8 reps

Work: 15 minutes: Dead lift: barbell OR trap bar

- Increase weight from last week by approximately 15%

- perform required reps every 1.5 minutes.

- remaining time of 1.5 minutes is recovery.

- Repeat 10X

- 10 reps (100 total reps)

Work: 10 minutes: Repeat 5X: 70 - 80% of max

- barbell over press (front OR behind the neck): 3 reps

- kettle snatch: 2R/ 2L

Work: 2 OR 3 sets (depending on available time)/ 20 reps on ALL

- 40 -50% of max!!!

- chest: machine press of choice

- back: cable row

- shoulder: plate front raise

- triceps: flat dumbbell skull crusher

- biceps: seated dumbbell hammer curl

- core: ab wheel & knees to elbows

MONDAY

10/08/18: MONDAY

Warm Up: 10 minutes

- complete required every minute for 10 minutes.

- remaining time of minute is recovery

- wall ball: 6 reps

- slam ball: 8 reps

- push up: 10 reps

Work: 20 minutes: Barbell Power Clean

- complete reps every minute. Remaining time of minute is recovery.

- start at 50% of max and increase lbs every 4 minutes

- 1st minute: 2 rep

- 2nd minute: 3 reps

- 3rd minute: 4 reps

- 4th minute: recovery/ add weight

- Repeat the above 5X

Work: 4 sets/ 8 reps: 70% of max

- quad: leg press

- ham: ham curl

- chest: dumbbell press

- back: pull up

- core: ab wheel & roll up w/ lbs: L/ R

FRIDAY

10/05/18: FRIDAY

Warm Up: 10 minutes

- cardio piece of your choice

- 30 seconds work

- 30 seconds recovery

- increase speed as you heat up

Work: 15 minutes

- sit up: 20 reps

- double (2 bells) kettle hi pull: 15 reps

- hip bridge/ single leg (feet on bench): 10R/ 10L

- get up: 5R/ 5L

Work: 4 sets on ALL

- 8 reps on 1st exercise/ 16 reps on 2nd exercise of each body part

- triceps: trx suspension press/ dumbbell or cable kick backs

- biceps: barbell curl/ seated cable concentration curl

- forearms: reverse barbell OR cable curl/ dumbbell wrist curl

THURSDAY

10/04/18: THURSDAY

Warm Up: 12 minutes

- complete required rep every minute for 12 minute.

- remaining time of minute is recovery

- minutes: 1, 4, 7, 10: pull up: 3 reps / push up: 5 reps / up - downs: 7 reps

- minutes: 2, 5, 8, 11: pull up: 5 reps / push up: 7 reps / up - downs: 9 reps

- minutes: 3, 6, 9, 12: pull up: 7 reps / push up: 9 reps / up - downs: 11 reps

Work: 15 minutes: 60% of max

- completer required reps every minute for 15 minutes.

- remaining time of minute is recovery.

- barbell power OR hang snatch: 1 rep

- double kettle hard clean: 2 reps

Work: 4 sets/ 15 reps: 50% of max

- chest: dumbbell press

- back: row

- shoulder: side raise

- core: knees to elbows & machine ab crunch

WEDNESDAY

10/03/18: WEDNESDAY

Warm Up: 10 minutes

- perform required reps every 15 seconds. Remaining time of 15 seconds is recovery

- 1st 15 sec: kettle hi pull: 5R

- 2nd 15 sec: kettle hi pull: 5L

- 3rd 15 sec: kettle hard clean: 5R

- 4th 15 sec: kettle hard clean: 5L

Work: 10 minutes: 50% of max

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

- barbell squat (front or back): 5 reps

Work: 4 sets/ 6 reps on ALL

- chest: barbell press

- back: pull up: (add weight if you can)

- shoulders: dumbbell rear delt

- quad: jump leg press

- ham: single leg RDL (add weight): R/ L

- core: mermaids: L/ R. sit up, leg raise

TUESDAY

10/02/18: TUESDAY

Warm Up: 10 minutes

- perform rep every minute for 10 minutes

- remaining time of minute is recovery

- lunge: back foot elevated: 5R/ 5L

- body weight squat: 5 reps

- 16” or 20” box jump: 5 reps

Work: 10 minutes: 40 - 50% of max: Fitness/ Muscular Endurance

- perform required reps every 2 minutes

- remaining time of 2 minutes is recovery.

- dead lift: 20 reps

- repeat 5X

- Example: 300 lb max dead = 150 lbs work weight @ 50%/ 120 lbs @ 40%

Work: 5 sets/ 3 reps 70 - 80% of max: Strength

- chest: barbell press of choice

- dumbbell row: L/ R

Work: 4 sets/ 12 reps on all: 60%: Assistance

- shoulder: dumbbell over head press

- triceps: bench dips

- biceps: seated dumbbell curl

MONDAY

10/01/18: MONDAY

Warm Up: 10 minutes:

- complete the below or as much as possible in 10 minutes

- complete 5 reps of each exercise, then proceed to 10 reps of each, 20 reps, 30 reps.

- push up

- wall ball: W: 10 - 15 lbs M: 18 - 20 lbs

- kettle 2 hand swing (face level): W: 18 - 30 lbs M: 44 - 53 lbs

Work: 20 minutes (Dynamic)

- complete required reps every minute for 20 minutes. Remaining time of minute is recovery.

- barbell power clean: 65 - 80% ox max: 1 rep

- kettle OR dumbbell snatch: 60% of max: 2R/ 2L

- Notice the % range on power clean. Obviously go with how you are feeling

Work: 3 sets/ 15 reps on ALL: (50% range) (Muscular endurance/ assistance)

- quad: leg extension

- ham: physio ball ham curl

- chest: dumbbell press of choice

- back: row (cable wide grip)

- shoulder: cable rear delt: R/ L

- core: ab wheel/ supermans: R/ L

- Note: circuit, pair, or perform exercises individually, it’s your call

FRIDAY

09/28/18: FRIDAY

Warm Up: 10 minutes

- complete required reps every minute for 10 minutes.

- remaining time of minute is recovery.

- get up: 1R/ 1L

- push ups: 10 reps

Work: 100’s: 20 minutes

- complete reps every minute for 10 minutes

- remaining time of minute is recovery.

- 10 minutes: kettle double clean & press: W: 12 - 18 lbs M: 25 - 35 lbs/ kettle over head swing: W: 25 - 35 lbs M: 44 - 53 lbs/ 5 reps of each

- 10 minutes: box jump: 20 - 30” / trx body weight row: 5 reps of each

Work: 5 sets/ 12 reps on ALL

- super set each pairing

- triceps: dip (body weight OR bench) / cable push down

- biceps: trx suspension curl/ seated incline dumbbell curl

- forearms: dumbbell wrist curl/ reverse cable curl

THURSDAY

09/27/19: THURSDAY

Warm Up: 12 minutes

- complete required reps every minute for 12 minutes

- remaining time of minute is recovery

- 1st minute: up/ downs: 16 reps

- 2nd minute: kettle hi pull: 8R/ 8L

- 3rd minute: jump lunge (back foot elevated on bench/ front foot leaves ground): 8R/ 8L

- 4th minute: recovery

Work: 15 minutes: 60 - 70% of max

- complete required reps every minute (15 rounds) OR every 1.5 minutes (10 minutes); depending upon percentage of max being lifted. The heavier you go the more recovery!!!

- remaining time of the chosen is your recovery.

- barbell power OR hang snatch: 2 reps

- alternating (L/R) kettle hard clean: 6 reps

Work: 6 sets/ 6 reps on ALL: 25 minutes

- chest: flat of incline dumbbell press

- back: pull up (add weight if possible)

- shoulder: dumbbell over head press (NEUTRAL GRIP)

- quad: leg extension

- ham: single leg hip bridge (foot elevated on bench): L/R