Barbell 12-05-22

Monday
3 Waves of
10-6-2 Bench Press
*10 Strict Pull-Up & 30 Pull Aparts b/w each set

Finisher
3 Rounds
8 Barbell Curls
8ea DB Curls
50 Band Curls
30 Front Plate Raises

Tuesday
3 Waves of
10-6-2 Back Squat

Finisher
3 Rounds
8 Jumping DBall Squat
12 Dual DB Squat
25 VMO Squat

Thursday
3 Waves of
10-6-2 Sumo Deadlift

Finisher
3 Rounds
20 Snatch Grip DL
20 Stiff Leg DL
20 Snatch Grip Dimmel


Barbell 11-21-22

Monday
3 Waves of
5-3-1 Bench Press
*10 Strict Pull-Up & 30 Pull Aparts b/w each set

Finisher
3 Rounds
8 Barbell Curls
8ea DB Curls
50 Band Curls
30 Front Plate Raises

Tuesday
3 Waves of
5-3-1 Back Squat

Finisher
3 Rounds
8 Jumping DBall Squat
12 Dual DB Squat
25 VMO Squat

Wednesday
3 Waves of
5-3-1 Sumo Deadlift

Finisher
3 Rounds
20 Snatch Grip DL
20 Stiff Leg DL
20 Snatch Grip Dimmel


Barbell 11-14-22

Monday
3 Waves of
3-2-1 Bench Press
*10 Strict Pull-Up & 30 Pull Aparts b/w each set

Finisher
3 Rounds
20 DB Bench
20 DB Bicep Curl
20 Kettlebell Swing

Tuesday
3 Waves of
3-2-1 Back Squat

Finisher
3 Rounds
20 DB Lunge
20 DB Biicep Curl
20 DB Push-Ups

Thursday
3 Waves of
3-2-1 Sumo Deadlift

Finisher
3 Rounds
20 DB Front Squat
20 DB Lunge
20 DB Bicep Curl


Barbell 10-17-22

Monday
5 x 3 Wide Grip Bench
3 x 5 Close Grip Bench
3 x 8 DB Bench
*in-between each set, 12 db bent row & 25 lite plate arrows

Tuesday
A. 8 Sets, add small weight from last week, heavier accessories
Every :45 2 Speed Squats w/ bands or chains. focus on speed
B. 2 x 10 Dual KB Front Rack Walking Lunges
C. 2 x 10 Pause Banded (around knees) Hip Thrust

Thursday
3 Supersets, build to heavier from last week
A. 5-5-5 Conventional Deadlift
12-15 DB Bench Press
B. 3-3-3 Deficit Deadlift
10 Stink Bugs / Strict HSPU
C. 3 x 20 Dual KB Sumo DL
10 Barbell Bench Press


Barbell 10-10-22

Monday
heavier weight than last week
4 x 8 Wide Grip Bench
4 x 8 Close Grip Bench
4 x 8 DB Bench
*in between each set of bench 10 Chin-Ups & 20 Pull Aparts

Tuesday
A. 10 Sets, add small weight from last week, heavier accessories
Every :40 2 Speed Squats w/ bands or chains. focus on speed
B. 3 x 10 Dual KB Front Rack Walking Lunges
C. 3 x 10 Pause Banded (around knees) Hip Thrust

Thursday
3 Supersets, build to heavier from last week
A. 12-10-8-5 Conventional Deadlift
12-15 DB Bench Press
B. 5-5-5-5 Deficit Deadlift
10 Stink Bugs / Strict HSPU
C. 3 x 20 Dual KB Sumo DL
10 Barbell Bench Press


Workout of the Day 09-26-22

Monday
same weight as last week, add reps
3 x 12-15 Wide Grip Bench
3 x 8-10 Close Grip Bench
3 x 15 DB Bench
*inbetween each set of bench 10 Strict Pull-Up & Suitcase Carry down and back

Tuesday
A. 10 Sets, add small weight from last week,
Every :45 2 Speed Squats w/ bands or chains. Same weight across, focus on speed
B. 3 x 20 Dual DB Front Rack Walking Lunges
C. 3 x 20 Pause Banded (around knees) Hip Thrust

Thursday
3 Supersets, added volume from last week, similar weights
A. 2 x 12, 2 x 10 Conventional Deadlift
12-15 DB Bench Press
B. 2 x 12, 2 x 10 Deficit Deadlift
10 Stink Bugs / Strict HSPU
C. 3 x 20 Dual KB Sumo DL
10 Barbell Bench Press


Barbell 09-05-22

Monday
A. 5 x 2 Strict Press (heavier than last week)
Supersets (heavier than last week)
B. 3 x 5 Strict Pull-Up & 10 Single DB OH Tricep Ext
C. 3 x 5 Dual DB Bent Row & 10 Barbell Pull Over
D. 3 x 5 Chin-Up & 8 Close Grip Bench Press

Tuesday
A. 5 x 2 Pause Back Squat (heavier than last week)
Supersets (heavier than last week)
B. 3 x 8 Dual KB Squat & 10 Hip Thrust
C. 3 x 5ea Dual KB Front Rack Rev Lunge & 20 Frog Pump
D. 3 x 8 Dual KB Deadlift & 20 GHDSU

Thursday
A. 5 x 2 Conventional Deficit Deadlift (heavier than last week)
Supersets (heavier than last week):
B. 3 x 5 Stiff Leg Deficit Deadlift
C. 3 x 5ea Staggered Stance RDL
D. 3 x 5 Snatch Grip RDL


Barbell 08-29-22

Monday
A. 5 x 3 Strist Press (heavier than last week)
Supersets (heavier than last week)
B. 3 x 5-8 Strict Pull-Up & 15 Single DB OH Tricep Ext
C. 3 x 5-8 Dual DB Bent Row & 15 Barbell Pull Over
D. 3 x 5-8 Chin-Up & 15 Close Grip Bench Press

Tuesday
A. 5 x 3 Pause Back Squat (heavier than last week)
Supersets (heavier than last week)
B. 3 x 8 Dual KB Squat & 15 Hip Thrust
C. 3 x 8ea Dual KB Front Rack Rev Lunge & 20 Frog Pump
D. 3 x 8 Dual KB Deadlift & 20 GHDSU

Thursday
A. 5 x 3 Conventional Deficit Deadlift (heavier than last week)
Supersets (heavier than last week):
B. 3 x 8 Stiff Leg Deficit Deadlift & 12 Goblet Squat
C. 3 x 8ea Staggered Stance RDL & 15 VMO Squat
D. 3 x 8ea Snatch Grip RDL & 50 Banded Ham Curls


Workout of the Day 08-22-22

Monday
A. 3 x 5-8 Strict Press (heavier or add reps 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 or add reps 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 or add reps 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 08-15-22

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