Barbell 08-15-22

Monday
A. 3 x 5-8 Strict Press (heavier than last week)
Supersets:
B. 3 x 12 Strict Pull-Up & 25 Single DB OH Tricep Ext
C. 3 x 12 Dual DB Bent Row & 25 Barbell Pull Over
D. 3 x 12 Chin-Up & 25 Close Grip Bench Press

Tuesday
A. 3 x 5-8 Pause Back Squat (heavier than last week)
Supersets:
B. 3 x 12 Dual KB Squat & 20 Hip Thrust
C. 3 x 12ea Dual KB Front Rack Rev Lunge & 20 Frog Pump
D. 3 x 12 Dual KB Deadlift & 20 GHDSU

Thursday
A. 3 x 5-8 Conventional Deficit Deadlift (heavier than last week)
Supersets:
B. 3 x 12 Stiff Leg Deficit Deadlift & 20 Goblet Squat
C. 3 x 12ea Staggered Stance RDL & 20 VMO Squat
D. 3 x 12ea Snatch Grip RDL & 50 Banded Ham Curls


Barbell 08-08-22

Monday
A. 3 x 10-12 Strict Press (same weight as last week add reps)
Supersets:
B. 3 x 12 Strict Pull-Up & 25 Single DB OH Tricep Ext
C. 3 x 12 Dual DB Bent Row & 25 Barbell Pull Over
D. 3 x 12 Chin-Up & 25 Close Grip Bench Press

Tuesday
A. 3 x 10-12 Pause Back Squat (same weight as last week, add reps)
Supersets:
B. 3 x 12 Dual KB Squat & 20 Hip Thrust
C. 3 x 12ea Dual KB Front Rack Rev Lunge & 20 Frog Pump
D. 3 x 12 Dual KB Deadlift & 20 GHDSU

Thursday
A. 3 x 10-12 Conventional Deficit Deadlift (same weight as last week, add reps)
Supersets:
B. 3 x 12 Stiff Leg Deficit Deadlift & 20 Goblet Squat
C. 3 x 12ea Staggered Stance RDL & 20 VMO Squat
D. 3 x 12ea Snatch Grip RDL & 50 Banded Ham Curls


Barbell 08-01-22

Monday
A. 3 x 10 Strist Press (same weight across)
Supersets:
B. 3 x 12 Strict Pull-Up & 25 Single DB OH Tricep Ext
C. 3 x 12 Dual DB Bent Row & 25 Barbell Pull Over
D. 3 x 12 Chin-Up & 25 Close Grip Bench Press

Tuesday
A. 3 x 10 Pause Back Squat (same weight across, light)
Supersets:
B. 3 x 12 Dual KB Squat & 20 Hip Thrust
C. 3 x 12ea Dual KB Front Rack Rev Lunge & 20 Frog Pump
D. 3 x 12 Dual KB Deadlift & 20 GHDSU

Thursday
A. 3 x 10 Conventional Deficit Deadlift (same weight across, light)
Supersets:
B. 3 x 12 Stiff Leg Deficit Deadlift & 20 Goblet Squat
C. 3 x 12ea Staggered Stance RDL & 20 VMO Squat
D. 3 x 12ea Snatch Grip RDL & 50 Banded Ham Curls


Barbell 07-25-22

Monday
A. 5 x 1 Bench Press (same weight across, heavier than last week)
B. Barbell Bicep Pump Chase, 3x
12 Power Curl, 20 Dual DB Bicep Curl, 25 BBell Hi-Pull
C. Chesticle Builders 3x
10 Dual DB Small Inc Bench, 20 Fast Push-Ups, 30, Banded Chest Flys, 50 Banded Tricep Ext

Tuesday
A. 5 x 1 Back Squat (same weight across, heavier than last week)
B. 3 Sets of
10 Heavy Dual DB Front Squat
16 Barbell Front Rack Reverse Lunge
25 VMO Squats, back on foam roller on back wall
C. 10:00, amrap
50m Lite DB Walkinge Lunge
15 Ab Pikes
:30 Plank

Thursday
A. 5 x 1 Deadlift (same weight across, heavier than last week)
B. 3 Sets of
5 Sumo Deadlift
15 HEAVY Russian KBS
25 Stiff Leg Deadlift (lite)
C. 3 Rounds
25 Barbell Hip Thrust
25 GHD Sit-Up


Barbell 07-18-22

Monday
A. 5 x 2 Bench Press (same weight across, heavier than last week)
B. Barbell Bicep Pump Chase, 3x
12 Power Curl, 20 Dual DB Bicep Curl, 25 BBell Hi-Pull
C. Chesticle Builders 3x
10 Dual DB Small Inc Bench, 20 Fast Push-Ups, 30, Banded Chest Flys, 50 Banded Tricep Ext

Tuesday
A. 5 x 2 Back Squat (same weight across, heavier than last week)
B. 3 Sets of
10 Heavy Dual DB Front Squat
16 Barbell Front Rack Reverse Lunge
25 VMO Squats, back on foam roller on back wall
C. 10:00, amrap
50m Lite DB Walkinge Lunge
15 Ab Pikes
:30 Plank

Thursday
A. 5 x 2 Deadlift (same weight across, heavier than last week)
B. 3 Sets of
5 Sumo Deadlift
15 HEAVY Russian KBS
25 Stiff Leg Deadlift (lite)
C. 3 Rounds
25 Barbell Hip Thrust
25 GHD Sit-Up


Barbell 07-11-22

Monday
A. 5 x 3 Bench Press (same weight across, heavier than last week)
B. Barbell Bicep Pump Chase, 3x
12 Power Curl, 20 Dual DB Bicep Curl, 25 BBell Hi-Pull
C. Chesticle Builders 3x
10 Dual DB Small Inc Bench, 20 Fast Push-Ups, 30, Banded Chest Flys, 50 Banded Tricep Ext

Tuesday
A. 5 x 3 Back Squat (same weight across, heavier than last week)
B. 3 Sets of
10 Heavy Dual DB Front Squat
16 Barbell Front Rack Reverse Lunge
25 VMO Squats, back on foam roller on back wall
C. 10:00, amrap
50m Lite DB Walkinge Lunge
15 Ab Pikes
:30 Plank

Thursday
A. 5 x 3 Deadlift (same weight across, heavier than last week)
B. 3 Sets of
5 Sumo Deadlift
15 HEAVY Russian KBS
25 Stiff Leg Deadlift (lite)
C. 3 Rounds
25 Barbell Hip Thrust
25 GHD Sit-Up


Barbell 07-04-22

Monday
A. 5 x 5 Bench Press (same weight across, heavier than last week)
B. Barbell Bicep Pump Chase, 3x
8 Muscle Clean, 10 Hi-Pull, 12 Power Curl
C. Chesticle Builders 3x
10 Ring Dips, 15 Dual DB Small Inc Bench, 20 Fast Push-Ups, 30-50 Banded Tricep Ext

Tuesday
A. 5 x 5 Back Squat (same weight across, heavier than last week)
B. 3 Sets of
5 Front Squat
16 Dual DB Front Rack Step-Up
25 VMO Squats, back on foam roller on back wall
C. 3 Rounds
Lunge down and back (lite dbells)
Lateral Band step down and back

Thursday
A. 5 x 5 Deadlift (same weight across, heavier than last week)
B. 3 Sets of
5 RDL (heavyish)
16 Dual DB Death March Step
25 Snatch Grip Dimmel (lite and fast)
C. 3 Rounds
25 Barbell Hip Thrust
25 Heavy Russian KBS


Barbell 06-27-22

Monday
Warm-Up:
A. 5 x 5-8 Bench Press (same weight across, heavier than last week)
B. Barbell Bicep Pump Chase, 3x
8 Muscle Clean, 10 Hi-Pull, 12 Power Curl
C. Chesticle Builders 3x
10 Ring Dips, 15 Dual DB Small Inc Bench, 20 Fast Push-Ups, 30-50 Banded Tricep Ext

Tuesday:
A. 5 x 5-8 Back Squat (same weight across, heavier than last week)
B. 3 Sets of
5 Front Squat
16 Dual DB Front Rack Step-Up
25 VMO Squats, back on foam roller on back wall
C. 3 Rounds
Lunge down and back (lite dbells)
Lateral Band step down and back

Thursday
A. 5 x 5-8 Deadlift (same weight across, heavier than last week)
B. 3 Sets of
5 RDL (heavyish)
16 Dual DB Death March Step
25 Snatch Grip Dimmel (lite and fast)
C. 3 Rounds
25 Barbell Hip Thrust
25 Heavy Russian KBS


Barbell 06-20-22

Monday
A. 5 x 8 Bench Press (same weight across, heavier than last week)
B. Barbell Bicep Pump Chase, 3x
8 Muscle Clean, 10 Hi-Pull, 12 Power Curl
C. Chesticle Builders 3x
10 Ring Dips, 15 Dual DB Small Inc Bench, 20 Fast Push-Ups, 30-50 Banded Tricep Ext

Tuesday:
A. 5 x 8 Back Squat (same weight across, heavier than last week)
B. 3 Sets of
5 Front Squat
16 Dual DB Front Rack Step-Up
25 VMO Squats, back on foam roller on back wall
C. 3 Rounds
Lunge down and back (lite dbells)
Lateral Band step down and back

Thursday
A. 5 x 8 Deadlift (same weight across, heavier than last week)
B. 3 Sets of
5 RDL (heavyish)
16 Dual DB Death March Step
25 Snatch Grip Dimmel (lite and fast)
C. 3 Rounds
25 Barbell Hip Thrust
25 Heavy Russian KBS


Barbell 06-13-22

Monday
A. 5 x 10 Bench Press (same weight across)
B. Barbell Bicep Pump Chase, 3x
8 Muscle Clean, 10 Hi-Pull, 12 Power Curl
C. Chesticle Builders 3x
10 Ring Dips, 15 Dual DB Small Inc Bench, 20 Fast Push-Ups, 30-50 Banded Tricep Ext

Tuesday:
A. 5 x 10 Back Squat (same weight across)
B. 3 Sets of
5 Front Squat
16 Dual DB Front Rack Step-Up
25 VMO Squats, back on foam roller on back wall
C. 3 Rounds
Lunge down and back (lite dbells)
Lateral Band step down and back

Thursday
A. 5 x 10 Deadlift (same weight across)
B. 3 Sets of
5 RDL (heavyish)
16 Dual DB Death March Step
25 Snatch Grip Dimmel (lite and fast)
C. 3 Rounds
25 Barbell Hip Thrust
25 Heavy Russian KBS