Sunday, May 14, 2023
Deadlifts 5×135, 3×225, 1×315, 12×405 (max reps in 75 sec.)
Log clean and press 8×190 (max reps in 75 sec.)
Husafell carry 210# max distance 115 ft (sweaty arms, slipping)
Stone To Shoulder 3×175
Friday, May 12, 2023
MGB Bench 3×185, 3×205, 3×215, 3×225, 3×235, 3×245
Hammer Holds 45# 3×20 sec.
Lat Pull (MGBC) 2x12x230, 10×230
Single Arm DB Press 8x40s, 8x45s, 8x50s
Wednesday, May 10, 2023
Reverse Stepups 10×10”
SSB Squats 5×250, 5×270, 5×290, 5×310, 5×340
SSB Good Mornings 3x8x130
Reverse Lunges 3×12
Nordic Curls 2×5
Planks :30, :20
“Leonardo” 10:00 time cap
–100 Wallballs
–3 burpees for every break
87 wallballs completed
Tuesday, May 9, 2023
MGB Press 5×135, 4×145, 3×165, 2×175, 1×185
Helm’s Rows 3x12x45s
Incline DB Press 3x8x55s
DB Hammer Curls 15x20s, 15x20s, 12x20s
Monday, May 8, 2023
Posterior 4
Lat Pull 10×95 (wide)
McGill 3
Airdyne 75 second sprint .51 miles
SL: Tricep Extension Smash
Sunday, May 7, 2023
Yoke Deadlift 1×400, 3×355, 1×310
Log clean and press 1×135, 1×165, 6×180 in 75 sec.
Husafell Carry 140×60 Ft, 200×120 Ft
Stone to shoulder 140# 75 sec. 6x
Friday, May 5, 2023
Posterior 4
McGill 3
MGB Bench 5×185, 5×145, 5×205, 5×315, 5×225
Hammer Hold 45#, 35 sec.
Lat Pull 3x12x230 (vMBC)
Single Arm DB press 8×35, 8×40, 8×45
Thursday, May 4, 2023
Lat Pull 10×92.5
Reverse Stepups 10×9”
Posterior 4
McGill 3
SSB Squats 5×315, 4×335, 3×355, 2×375, 1×400
SSB Good Mornings 3x9x120
Superset:
- Reverse Lunges 10-10-10
- Box Jump 1×30”-30.75”-31.5”
Wednesday, May 3, 2023
Posterior 4
Lat Pull 10×90 (wide)
Reverse Stepups 10×9”
Tuesday, May 2, 2023
Posterior 4
Lat Pull 10×87.5 (wide)
Reverse Stepus 10×9”
McGill 3
MGC Press 3×115, 3×125, 3×135, 3×145, 3×155, 3×165
Helm’s Row 12x40s, 12x40s, 12x40s
Incline DB Press 8x50s, 8x55s, 8x55s
DB Hammer Curls 3x15x15s
OH Tricep Cable Ext 15×100, 10×110, 10×120
Cable Face Pulls 15×105, 12×105, 12×105
DB Wrist Rotation 3x10x5
Monday, May 1, 2023
Posterior 4
Airdyne 3.0 miles, 11:14
McGill 3
SL: Anterior Compartment Smash
Lat Pull 10×85 (narrow)
Reverse Stepups 9” 10x
Sunday, April 30, 2023
Yoke Deadlift 1RM 1×445
Log Clean & Press 1×220
Husafell Carry 215x60ft
Stone To Shoulder 2×150
Friday, April 28, 2023
SSB Squats 3×290, 3×310, 3×340, 3×360, 3×380
SSB Good Mornings 3x8x120
SSB Reverse Lunges 6×70, 5×70, 5×70
Situps 3×10
Wednesday, April 26, 2023
MGB Press 5×75, 5×95, 5×115, 5×135, 5×145, 1×155
Helms rows 12x30s, 10x35s, 12x35s
Incline DB bench 8x45s, 8x50s, 8×55
DB hammer curls 15x15s, 13x15s, 13x15s
Band tricep pressdown 3×15
Band Face pulls 3×15
Sunday, April 23, 2023
9 Realms Lift Off
Squat 1RM 520
Bench 1RM 315
Deadlifts 1RM 500
Total: 1,335
Armlifting:
Block 50
Pinch 37.5
Fatbar 100
Log Clean & Press 1RM 225
Yoke Walk 30 ft 500
Stone Load 175
Thursday, April 21, 2023
Lat Pull (mid) 10×82.53
Wednesday, April 19, 2023
Posterior 4
McGill 3
19” Yoke Deadlift 3×260, 1×340, 1×370, 1×390, 3×340
Pin Squat Hole 14O 2x5x405 (hammy got tight, skipped third set
“Donatello” 10-9-8-7-6-5-4-3-2-1 9:54
- Wall Balls
- Burpees
Tuesday, April 18, 2023
Posterior 4
Bench 8x3x225
Push Press 3x5x185
DB Pinned Curls 2x12x15
Incline MGB Tricep Ext 12×45, 8×55 (wide), 12×55
Lat Pulldown 10×80
Reverse Stepups 10×9”
Monday, April 17, 2023
McGill 3
Posterior 4
Lat Pull 10×77.5
Reverse Stepups 9” 10x
Airdyne 2.0 miles, 6:58
Shoulder Rotator Smash & Floss
Sunday, April 16, 2023
Posterior 4
McGill 3
Lat Pull 10×75
Reverse Stepups 8.5” 10x
T-spine smash extension
Log Clean & Press 5×140, 5×160, 8×180
Husafell Carry 145x60ft, 170x60ft, 190x150ft
Hammer Hold 35# 33 seconds
Stone To Shoulder 4x5x115
Saturday, April 15, 2023
Lat Pull 10×72.5
Reverse Stepups 10×7.75”
Airdyne 1.0 mile, 3:02
Friday, April 14, 2023
Glute-Bridge hold on bosu ball 1:02
Lat Pull 10×70
Reverse Stepups 7” 10x
Bench w/mini band 1×185, 1×225, 1×245, 1×265
Assisted Chinups 40x
Incline Bench 8×135, 8×155, 8×175
Meadow Landmine rows 4x10x45
Thursday, April 13, 2023
Airdyne 2.0 miles, 7:23
Posterior 4
Wednesday, April 12, 2023
Front squat 3×135, 1×185, 1×225, 1×275, 2x2x225
Yoke deadlift 5×160, 5×260, 3×340
Tuesday, April 11, 2023
Bench 5×95, 3×135, 1×185, 9x3x215
Press 3x5x155
Hammer Curls 12x25s, 12x30s, 9x35s
Tricep Pressdowns 3x10x70
Monday, April 10, 2023
Posterior 4 stretches
Airdyne 1.0 miles, 3:15
Sunday, April 9, 2023
Log Clean & Press 5×150, 3×160, 8×185
Husafell Carry 155#x60 ft, 175×60 ft, 200×90 ft
Hammer Hold 35# max time 42 seconds
Stone To Shoulder 5×115, 3×145, 1×175
Friday, April 7, 2023
Close-grip bench 1×225, 1×245, 1×265, 1×285, 2x2x255
Multi-grip bar wide grip assisted pullups 50x
DB incline bench 10x35s, 10x40s, 10x45s, 10x45s
BB Rows 4x10x135
Incline Bench DB Rear Delt Raises 3x15x15s
Wednesday, April 5, 2023
Fat Bar Deadlift 1×295, 1×370, 1×410, 0x430, 8×325
Front Squats 5×135, 5×185, 5×185
Nordic Curls 4, 4, 2
Ab Wheels 4, 4, 3
“Hydra”
4 rounds:
- 30 seconds run
- 30 seconds rest
- 30 seconds bike
- 30 seconds rest
- 30 seconds ski
- 30 seconds rest
Tuesday, April 4, 2023
Bench 9x3x155+Monster Mini
Multi-grip bar press 5×95, 5×115, 5×135
Arnold Press 2x8x35s
Sunday, April 2, 2023
Log Clean and Press 3×135, 3×150, 6×170
Husafell Carry 140#x60 ft, 165#x60ft, 185x120ft
Hammer Hold 2×40 sec. X 30#
Stone To Shoulder 3×115, 3×140, 1×175
Friday, March 31, 2023
1 Board Press 1×225, 1×245, 1×265, 1×285, 1×300, 2x2x270
Close-Grip Pin Press (Pin 13) 8×225, 7×257, 6×275
BB Rows 4x10x135
Rear Delt Raises 100×10# DBs
Wednesday, March 29, 2023
Squats 2RM 2×385, 2×435, 2×455
Deadlifts 8x2x405
Nordic Curls 2×5
Ab Wheel 4, 3
“Asgard” Time: 9:40
2 Rounds:
- 10 Wall Balls 14#
- 10 Ball Slams 25#
- 60 ft Farmer Carry 50# DBs
- 8 Wall Balls 14#
- 8 Ball Slams 25#
- 60 Ft Farmer Carry 50# DBs
- 6 Wall Walls 14#
- 6 Ball Slams 25#
- Rest 2:00
Tuesday, March 28, 2023
Bench DE w/Mini Bands 10x3x145
Press 5×135, 2x5x145
Football Bar Inverted Rows 50
Incline JM Press 2x8x95
Arms Superset:
- 20 Lying DB Tricep Ext 20s
- 20 FB Bar Curls 45#
- Rest 2:00
- 15 Lying DB Tricep Ext 20s
- 15 FB Bar Curls 45#
- Rest 1:00
- 10 Lying DB Tricep Ext 20s
- 10 FB Bar Curls 45#
- Rest 30 Seconds
- 5 Lying DB Tricep Ext 20s
- 5 FB Bar Curls 45#
Sunday, March 26, 2023
Log cleans and press 5×125, 5×145, 7×165, 1×215
Husafell 60 feet 1×105, 1×145, 1×175, 100 feet 1×145
Hammer hold 30# :50
Stone to shoulder 5×115, 5×115, 5×140
Friday, March 24, 2023
Posterior Core 4
Floor Press 3×135, 2×185, 1×225, 1×245, 1×265, 0x275, 2x2x235
Close-Grip Bench 8×185, 8×195
BB Row 2x10x135, 8×135, 10×135
Rear Delt Raises 50x15s, 40x10s
Thursday, March 23, 2023
Posterior Core 4
Pushups 5
McGill Big Three
Wednesday, March 22, 2023
Fat Bar Deficit Deadlift 2 ¼” 1×200, 2×290, 1×340, 1×390, 8×310
Squats 8x2x325
Safety Squat Bar Good Morning 3x8x115
Ab Wheel 3×3
3 Rounds:
- Two rounds
- Jump Rope 40x
- DB Snatch 20# 24 total
2. Rest 2 minutes
Tuesday, March 21, 2023
Dynamic bench 10x3x135 + bands
Seated DB press 5x40s, 5x45s, 5x45s
Narrow grip FB bar inverted rows 50 reps
Incline DB Press 8x50s, 8x55s
(Until reach 100 reps of each)
:20 Incline tricep ext. 15s
:10 rest
:20 cable curls 30#
:10 rest
Monday, March 20, 2023
Posterior Core Four
McGill 3
Deadlifts 8×95
Sunday, March 19, 2023
Between getting a cortizone shot in my knee and March Madness, it has been deload week.
Tuesday, March 14, 2023
Log Press 10x3x135+minis
Close-grip bench 5×185, 2x5x205
Lat Pull 4x8x230, 6×230
DB Side Lateral Raises 2x20x15s
Football Bar Hammer Curls 12×50, 2x10x50
Sunday, March 12, 2023
Fat Bar Block Deadlift 2×200, 1×255, 1×300, 1×350, 1×400, 1×450, 8×360
Squats 3×225, 2×315, 1×365, 3×405
Stone Squat Extensions 5×115, 5×115, 5×157
Hammer Hold 30# 50 seconds, 40 seconds
Saturday, March 11, 2023
Incline Bench 5×95, 3×135, 1×185, 1×205, 1×225, 3x3x190
Press 12×95, 12×105, 10×115
Low Cable Rows 12×160, 12×260, 12×280
Face Pulls 3x10xMini Band
Single Arm DB Tricep Ext 3x10x25
Thursday, March, 2, 2023
Deadlifts 5×135, 3×225, 1×315, 1×405, 1×455, 1×505, 3×425
Pause Squats 3x3x275
Single Leg KB RDL, hand-supported 2x6x50
Stone Complex (lift, lap, to chest, to chest) 2x2x115
3 Rounds:
- 10 KB Goblet Squats 50#
- 10 KB Swings 50#
- Row remaining time to 2:00
- Rest 1 Minute
Total Cals Rows: 57
Tuesday, Feb. 28, 2023
Log press 3×135, 2×175, 1×185, 1×195, 1×205, 2×195, 1×195.
Bench 6×135, 3×185, 2×205, 1×225, 1×245, 1×265
Low cable row 12×120, 12×190, 12×220
Face Pull 2x10x100
Tricep presssown 2x10x120
Monday, Feb. 27, 2023
McGill 3
Pike Box Handstand 15 seconds
BB Row 5×45
Air Squats 20x
Sunday, Feb. 26, 2023
McGill 3 4×10 sec.
Treadmill .35 miles, 3:19, 6.5 mph
Squat 3×135, 2×225, 1×315, 8x1x365
Deadlift 1×225, 1×315, 4x1x405, 1x2x405
Stone To Shoulder 2×95, 3x2x115
Fat Grip Holds 1x10secX45, 3x10secX70, 1x10secX80
McGill 3 3×10 sec.
Dip Support 1×20 sec. hold
Friday, Feb. 24, 2023
Full Body Warmup: Lax Ball Smash, Band-assisted squats + cossack squats, band lat and pec stretch, band dislocates, high planks to downward dogs, bent-knee copenhagen plank.
Pushups 50 reps for time, 2:54.
Superset:
- Goblet Squat 90# 5-5-5-5-5-5
- Assisted Pullups -180# 5-5-5-5-5-5
- Time: 8:42
Reverse Hypers 3x10x90
Wednesday, Feb. 22, 2023
Treadmill .35 miles, 3:18, 6.5mph
Z1: Shoulder Dislocates with row
Z2: Windmills
Z3: Mountain Climbers
Tuesday, Feb. 21, 2023
Pull warmup: Child Pose lat, world’s greatest stretch, scorpion bicep, handcuff rotation, Bar Pull Apart Press, OH Reach.
Superset:
- Straight Arm Cable Pulldowns 10×60, 10×60, 10×70
- Single Arm Cable Extension rotation 10×10, 10×10, 10×10
One-Arm DB Gorilla Rows 10×50, 8×50, 8×50
Inverted BW Rows w/FB Bar 50x 3:51
Inverted BW Row ISO hold w/yoga mat 1xMax time
Superset:
- Y-Handcuffs 9-9-9
- Reverse Grip EZ Bar Curls 10×45, 10×45, 10×45
DB Curls 21s (Zottman-Palms up-Hammer) 1x15s, 1x15s
Plank 30 seconds
Monday, Feb. 20, 2023
Treadmill .30 miles, 2:51, 6.5mph
Legs Warmup: Big Toe/ankle mob, couch stretch, elevated pigeon, 90-90, hip airplane, side lunges.
Triset:
- Rev Step Ups 10-10-10
- Seated Band Leg Curls 12-12-12 (mini)
- Straight Leg Calf Raises 11-11-11
Superset:
- Hand Supported Single Leg DB RDLs 3x8x40
- Band Assisted Reverse Nordics 6-6-6
Deficit Reverse Lunges DBs 8x30s, 7x30s, 6x30s, 5x30s
Superset:
- Glute-Bridge Sliders 6-6-6
- Hanging Knee Raises 10-10-10
Deadlifts 8×65
Press 8×45
McGill Big Three 3×10 sec.
Monday, Feb. 13, 2023
Push Warmup: Dead hang + scap pullups, prayer stretch, half-kneeling thoracic rotations, modified scorpion pec stretch, ISO YWTI, scap pushups.
Triset:
- Gripless Band Face Pull aparts 10-10-10
- Low Incline DB Flyes 3x10x15s
- Low Incline DB tricep kickbacks 3x12x15s
Superset:
- Ring Pushups 8-7-8
- Band Pull Aparts (underhand) 13-13-13
Low Incline Eccentric DB Bench on Bosu 8x40s, 7x40s, 6x40s
Low Incline Alternating DB Bench on Bosu 1-2-3-4-5 x25s
Superset:
- Side Lying Incline Laterals 3x10x15s
- X-Band Lateral Raises 3x11xMini
Meadow Rear Delt Swings 100x15s
Friday, Feb. 10, 2023
Rower 600m, 2:33
Wednesday, Feb. 8, 2023
Rower 500m, 2:11
Tuesday, Feb. 7, 2023
Situps 10
Prime Session
- Z1–Shoulder Dislocates
- Z2–Squatted Windmills
- Z3–Active Pigeon
- Tension–Quadruped Wrist Rotations
- Foam roll: Z1–Vertical roll back
- Static–Z1–DB Fly Hold
KB Swings 10×35
Airdyne 3.5 miles, 14:17, 2K RPM pace.
Monday, Feb. 6, 2023
Full Body Warmup: Lax Ball Smash, Band-assisted squats + cossack squats, band lat and pec stretch, band dislocates, high planks to downward dogs, bent-knee copenhagen plank.
Pushups 50 reps for time, 3:47..
Superset:
- Goblet Squat 90# 5-5-5-5-5-5
- Assisted Pullups -180# 5-5-5-5-5-5
- Time: 8:42
Reverse Hypers 3x10x90
Friday, Feb. 3, 2023
Pull warmup: Child Pose lat, world’s greatest stretch, scorpion bicep, handcuff rotation, Bar Pull Apart Press, OH Reach.
Superset:
- Straight Arm Cable Pulldowns 10×50, 10×60, 10×70
- Single Arm Cable Extension rotation 10×10, 10×10, 10×10
One-Arm DB Gorilla Rows 10×45, 8×50, 8×50
Inverted BW Rows w/FB Bar 40x
Inverted BW Row ISO hold w/yoga mat 1xMax time
Superset:
- Y-Handcuffs 9-9-9
- Reverse Grip EZ Bar Curls 10×40, 10×40, 10×40
DB Curls 21s (Zottman-Palms up-Hammer) 1x20s, 1x20s
Tuesday, Jan. 31, 2023
Legs Warmup: Big Toe/ankle mob, couch stretch, elevated pigeon, 90-90, hip airplane, side lunges.
Triset:
- Rev Step Ups 10-10-10
- Seated Band Leg Curls 10-11-12
- Straight Leg Calf Raises 11-11-11
Superset:
- Hand Supported Single Leg DB RDLs 3x8x35
- Band Assisted Reverse Nordics 6-6-6
Deficit Reverse Lunges DBs 8x25s, 7x25s, 6x25x, 5x25s
Superset:
- Glute-Bridge Sliders 6-6-6
- Hanging Knee Raises 10-10-10
Monday, Jan. 30, 2023
Push Warmup: Dead hang + scap pullups, prayer stretch, half-kneeling thoracic rotations, modified scorpion pec stretch, ISO YWTI, scap pushups.
Triset:
- Gripless Band Face Pull aparts 8-8-8
- Low Incline DB Flyes 3x10x15s
- Low Incline DB tricep kickbacks 3x10x15s
Superset:
- Ring Pushups 8-8-8
- Band Pull Aparts (underhand) 12-12-12
Low Incline Eccentric DB Bench on Bosu 8x35s, 7x35s, 6x35s
Low Incline Alternating DB Bench on Bosu 1-2-3-4-5 x25s
Superset:
- Side Lying Incline Laterals 3x11x15s
- X-Band Lateral Raises 3x10xMini
Meadow Rear Delt Swings 100x15s
Thursday, Jan. 26, 2023
VO2 Max test: 25.3
Tuesday, Jan. 24, 2023
Prime Session:
- Shoulder Dogs
- Supine Knee Bent Windshield Wipers
- 90-90 hip progression
- Tension pose: Gecko
- Foam Roll: Piriformis
- Static: One-leg hurdler stretch
Active Bar hang 2×5 sec.
Treadmill .45 miles, 4:35. (6 mph)
Monday, Jan. 23, 2023
Full Body Warmup: Lax Ball Smash, Band-assisted squats + cossack squats, band lat and pec stretch, band dislocates, high planks to downward dogs, bent-knee copenhagen plank.
BB Squats 1x3x45
Pushups 50 reps for time, 4:14.
Superset:
- Goblet Squat 90# 5-5-5-5-5
- Assisted Pullups -170# 5-5-5, -180# 5-5
Reverse Hypers 3x10x70
Sunday, Jan. 22, 2023
Airdyne 4.0 miles, 16:22
Prime Session:
- Red Rows 10x
- Thread The Needles
- 90-90s
- Tension Pose: Wrestling Bridge
- Foam Roll: Adductors
- Static: Supine Twist
10 Air Squats
Saturday, Jan. 21, 2023
Pull warmup: Child Pose lat, world’s greatest stretch, scorpion bicep, handcuff rotation, Bar Pull Apart Press, OH Reach.
Superset:
- Straight Arm Cable Pulldowns 10×40, 10×50, 10×60
- Single Arm Cable Extension rotation 10×20, 10×10, 10×10
One-Arm DB Gorilla Rows 10×40, 8×45, 8×50
Inverted BW Rows w/FB Bar 40x
Inverted BW Row ISO hold w/yoga mat 1xMax time
Superset:
- Y-Handcuffs 8-8-8
- Reverse Grip EZ Bar Curls 10×30, 10×30, 10×30
DB Curls 21s (Zottman-Palms up-Hammer) 1x15s, 1x20s
Friday, Jan. 20, 2023
Legs Warmup: Big Toe/ankle mob, coach stretch, elevated pigeon, 90-90, hip airplane, side lunges.
Triset:
- Rev Step Ups 10-10-10
- Seated Band Leg Curls 10-10-10
- Straight Leg Calf Raises 10-10-10
Superset:
- Hand Supported Single Leg DB RDLs 3×8-30s
- Band Assisted Reverse Nordics 6-6-6
Deficit Reverse Lunges DBs 8x20s, 7x20s, 6x25x, 5x25s
Banded Reverse Crunches w/mini 10-10-10
Suitcase Carry 45# DB 3 laps around gym.
Wednesday, Jan. 18, 2023
Treadmille .40 miles, 4:09
Monday, Jan. 16, 2023
Push warmup: Dead hang + scap pushups, prayer stretch, half-kneeling thoracic rotations, modified scorpion pec stretch, ISO YWTI, scap pushups.
Triset:
- Gripless Band Face Pull aparts 10-10-10
- Low Incline DB Flyes 3x10x15s
- Low Incline DB tricep kickbacks 3x12x15s
Superset:
- Ring Pushups 8-8-8
- Band Pull Aparts 12-12-12
Low Incline Eccentric DB Bench on Bosu 8x30s, 7x30s, 6x30s
Low Incline Alternating DB Bench on Bosu 1-2-3-4x25s
Superset:
- Side Lying Incline Laterals 3x10x15s
- X-Band Lateral Raises 3x10xMini
Meadow Rear Delt Swings 100x15s
Sunday, Jan. 15, 2023
Airdyne 3.0 miles, 12:01
Saturday, Jan. 14, 2023
Full Body Warmup: Lax Ball Smash, Band-assisted squats + cossack squats, band lat and pec stretch, band dislocates, high planks to downward dogs, bent-knee copenhagen plank.
Goblet Box Squats 90#: 10-9-8-7-10=45, 3:29.
Superset:
- Hammer Row 60# 10-10-10-10-10-10
- 321 Pushups 5-5-5-5-5-5. (6:48)
Assisted Pullups–3x -200, 3x -190, 3x -180, 3x -170, 3x -160, 3x -150, 3x-140, 2x -130.
Friday, Jan. 13, 2023
Prime session:
- Superman into retraction 10x
- Supine Scorpions 5x
- Single Leg Bridge 5x
- Tension: Side lunge windmills
- Foam Roll: Mid back
- Static: Ball Hydrant Stretch
Treadmill: .35 miles, 3:35 (6mph).
Thursday, Jan. 12, 2023
Pull Warmup: Child pose lat stretch, world’s greatest stretch, scorpion bicep, handcuff rotations, Bar Pull Apart press, OH Reach
Superset:
- Straight 1-arm pulldowns mini 10-10-10
- Band No Money external rotations 12-14-14
Half-kneeling Single Arm Lat Pull with ISO hold 10×60, 10×60, 10×60
Chest-Supported DB Rows 3x10x25s
Chest-Supported Alternating ISO DB Rows 8x20s
Superset:
- ISOH Hold YWTIs 3×15 sec. Each
- DB Smash Spider Curls 8x18s, 10x18s, 10x18s
Incline 1.5 rep DB Curls 9x15s, 9x15s
Jump Rope 1:00
Tuesday, Jan. 10, 2023
Superset, 45#:
- Forward Sled Pulls 2-2
- Backward Sled Pulls 1-1
Prime Session:
- Swimmers
- Prone Scorpions
- Rolling Lizards
- Handcuff Pancake with rotations
- Foam Roll/Theragun: IT Band
- Deep Quad Stretch
Monday, Jan. 9, 2023
Leg Day warmup: Big toe/ankle mobilization, rear foot elevated quad stretch, elevated pigeon pose, 90-90 hip switch, hip airplanes, lateral lunges.
Triset:
- Wall Tib Raises 20-20-20
- Moonwalker 20-20-20
- Single Leg Band Curls mini 12-12-12
Superset
- Split Stance BB RDLs 8×65, 8×65, 8×65
- Band-assisted reverse nordics 6-6-6
KOT Split Squat, front toes elevated 8x15s, 7x20s, 6x25s, 6x30s
Superset:
- 45-degree hypers 12-12-12
- Ab wheels 5-4-4
Sunday, Jan. 8, 2023
Airdyne 2.0 miles, 7:35
Saturday, Jan. 7, 2023
Push warmup: Dead Hang + Scap pullups, prayer stretch, half-kneeling thoracic rotation, scorpion pec stretch, ISO YWTI, Scap Pushups
Triset:
- Prone YW Raises 8-8-8
- Flat Bench DB Flyes 10s 10-10-10
- Flat Bench DB Tricep Kickbacks 10s 12-12-12
Superset:
- See Saw Pushups 13-13-11
- Band Pull aparts 14-14-12
Slight Decline DB Pause Bench 4x10x35s
Slight Decline DB Squeeze Press 30s 10-10
Superset:
- Prone Incline DB Y Raises 20x5s, 15x10s, 12x15s
- Flat Tricep Extension 14x10s, 13x10s, 13x10s
Single Arm Cable Lateral Raises 21sx10, 21sx10
Friday, Jan. 6, 2023
Posterior 4: Bottom Squat, Saddle, Elevated Pigeon, Calf stretch
Treadmill run: .30 miles, 3:05 (6 mph)
Prime Sessions:
- Prone Cobras
- Shoulder Armbars with extension
- Leg Swings
- Upward Facing Dogs
- Foam roll: Piriformis
- Static stretch: Ball Crucifixition
McGill 3
- Curl Ups 5×10 sec.
- Side Planks 3×10 sec. Each side
- Bird Dogs 2x2x10 sec. Each side
Thursday, Jan. 5, 2023
Warmup: Lax Ball Smash feet, Band-assisted squats + cossack squat, band lat + pec stretch; band dislocates, high plank to downard dog, bent-knee copenhagen side planks.
DB Goblet Box Squats 40 reps, 90# DB, 4:00.
Superset:
- Hammer Strength Row 90# 10-10-10-10-10
- 3-2-1 Pushups 5-5-5-5-5
Assisted Pullups 3x-160, 3x-160, 3x-160
Wednesday. Jan. 4, 2023
Posterior 4: Bottom Squat, Saddle, Elevated Pigeon, Calf stretch
Prime Session:
Wall Circles
Lizard W/Rotation
Froggers
Downward Facing Dog
Foam Roll: Scapular
McGill 3: Curls Ups 4×10 sec.; Side Planks 2×10 sec. Each side; Bird Dogs 1x3x10 sec.
Airdyne 1.0 mile, 3:14
Rower 500m, 2:00
Tuesday, Jan. 3, 2023
Treadmill run .25 miles, 2:34 (6 mph)
Warmup: Child pose, World’s Greatest Stretch, Scorpion Bicep, handcuff retractions, PVC pullapart Press, OH reach against wall
3 Rounds:
- Straight 1-Arm Band Pulldowns 10-10-10
- Band No Money Ext Rotations 14-14-14
Half-Kneeling Single Arm Lat Pulldown w/Iso Hold 10-50, 11-x50, 10×50
Chest Supported DB Rows 3x12x20s
Chest Supported ISO Alternating DB Rows 10x15s
3 Rounds:
- ISO Hold YWTI 15 sec. Each
- DB Smash Spider Curls 12x15s
Incline 1.5 rep DB Curls 2x8x15s
Monday, Jan. 2, 2023
Treadmill run .20 miles 2:12 (6mph)
I Am Weez 