Barbell 11-27-23

Monday

5 x 5 Bench Press
5 x 5 Strict Pull-Up
same weight across all sets
3 Sets of
25 GHDSU
1:00 Sorenson Hold
:30 Couch Stretch each side

Tuesday

5 x 5 Back Squat
5 x 5 Pendlay Row
5 x 5 Strict Press
same weight across sets

Thursday

5 x 5 Back Squat
3 x 5 Deadlift
same weight across all sets

by William Freyberger

Barbell 11-20-23

Monday

5 x 5 Bench Press
5 x 5 Strict Pull-Up
same weight across all sets
3 Sets of
25 GHDSU
1:00 Sorenson Hold
:30 Couch Stretch each side

Tuesday

5 x 5 Back Squat
5 x 5 Pendlay Row
5 x 5 Strict Press
same weight across sets

Thursday

5 x 5 Back Squat
3 x 5 Deadlift
same weight across all sets

by William Freyberger

Barbell 11-06-23

Monday

Bench Press 60% of your 1RM
1-2-3....18-19-20
rest as needed b/w sets
Finisher if time

Tuesday

Back Squat 60% of your 1RM
1-2-3....18-19-20
rest as needed b/w sets
Finisher if time

Thursday

Deadlift 60% of your 1RM
1-2-3....18-19-20
rest as needed b/w sets
Finisher if time

by William Freyberger

Barbell 10-23-23

Monday

Warm-Up: 3x 10 Ring Row & 10 Push-Ups
A. 10 x 3 Speed Bench Press (heavier than last week, no chains or bands) Go EMOM.
B. 3 x 5 Bent Over Row
C. 3 x 5 DB Bench Press
D. 3 x 5 Pull-Up
E. Finisher

Tuesday

Warm-Up:
A. 10 x 2 Speed Back Squat (heavier than last week, no chains or bands) Go EMOM.
B. 3 x 5 Front Squat
C. 3 x 5 Sumo Deadlift
D. Finisher of walking lunges

Thursday

Warm-Up:
A. 10 x 1 Speed Deadlift (heavier than last week, no chains or bands) Go EMOM.
B. 3 x 3 Deficit Deadlift
C. 3 x 5 Deficit Pendlay Row
D. 3 x 12ea Single Leg Landmind RDL
E. Finisher of glute bridges

by William Freyberger

Barbell 10-16-23

Monday

Warm-Up: 3x 10 Ring Row & 10 Push-Ups
A. 10 x 3 Speed Bench Press (same weight as last week, more chains/bands) Go EMOM.
B. 3 x 5 Bent Over Row
C. 3 x 5 DB Bench Press
D. 3 x 5 Pull-Up
E. Finisher

Tuesday
Warm-Up:
A. 10 x 2 Speed Back Squat (same weight as last week, more chains/bands) Go EMOM.
B. 3 x 5 Front Squat
C. 3 x 5 Sumo Deadlift
D. Finisher of walking lunges

Thursday
Warm-Up:
A. 10 x 1 Speed Deadlift (same weight as last week, more chains/bands) Go EMOM.
B. 3 x 3 Deficit Deadlift
C. 3 x 5 Deficit Pendlay Row
D. 3 x 12ea Single Leg Landmind RDL
E. Finisher of glute bridges

by William Freyberger

Barbell 10-09-23

Monday

Warm-Up: 3x 10 Ring Row & 10 Push-Ups
A. 10 x 3 Speed Bench Press (same weight as last week, more chains/bands) Go EMOM.
B. 3 x 8 Bent Over Row
C. 3 x 8 DB Bench Press
D. 3 x 8 Pull-Up
E. Finisher

Tuesday

Warm-Up:
A. 10 x 2 Speed Back Squat (same weight as last week, more chains/bands) Go EMOM.
B. 3 x 8 Front Squat
C. 3 x 8 Sumo Deadlift
D. Finisher of walking lunges

Wednesday

Warm-Up:
A. 10 x 1 Speed Deadlift (same weight as last week, more chains/bands) Go EMOM.
B. 3 x 5 Deficit Deadlift
C. 3 x 5 Deficit Pendlay Row
D. 3 x 12ea Single Leg Landmind RDL
E. Finisher of glute bridges

by William Freyberger

Barbell 10-02-23

Monday 

Warm-Up: 3x 10 Ring Row & 10 Push-Ups
A. 10 x 3 Speed Bench Press (heavier than last week, less chains or bands) Go EMOM.
B. 3 x 12 Bent Over Row
C. 3 x 12 DB Bench Press
D. 3 x 12 Pull-Up
E. Finisher

Tuesday

Warm-Up:
A. 10 x 2 Speed Back Squat (heavier than last week, less chains or bands) Go EMOM.
B. 3 x 12 Front Squat
C. 3 x 12 Sumo Deadlift
D. Finisher of walking lunges

Thursday

Warm-Up:
A. 10 x 1 Speed Deadlift (heavier than last week, less chains or bands) Go EMOM.
B. 3 x 8 Deficit Deadlift
C. 3 x 8 Deficit Pendlay Row
D. 3 x 12ea Single Leg Landmind RDL
E. Finisher of glute bridges

by William Freyberger

Barbell 09-25-23

Monday

Warm-Up: 3x 10 Ring Row & 10 Push-Ups
A. 10 x 3 Speed Bench Press (same weight as last week, add more chains or bands) Go EMOM.
B. 3 x 5 Bent Over Row
C. 3 x 5 DB Bench Press
D. 3 x 5 Pull-Up
E. Finisher

Tuesday

Warm-Up:
A. 10 x 2 Speed Back Squat (same weight as last week, add more chains or bands) Go EMOM.
B. 3 x 5 Front Squat
C. 3 x 5 Sumo Deadlift
D. Finisher of walking lunges

Thursday

Warm-Up:
A. 10 x 1 Speed Deadlift (same weight as last week, add more chains or bands) Go EMOM.
B. 3 x 3 Deficit Deadlift
C. 3 x 5 Deficit Pendlay Row
D. 3 x 12ea Single Leg Landmind RDL
E. Finisher of glute bridges

by William Freyberger

Barbell 10-02-23

Monday

Warm-Up: 3x 10 Ring Row & 10 Push-Ups
A. 10 x 3 Speed Bench Press (heavier than last week, less chains or bands) Go EMOM.
B. 3 x 12 Bent Over Row
C. 3 x 12 DB Bench Press
D. 3 x 12 Pull-Up
E. Finisher

Tuesday

Warm-Up:
A. 10 x 2 Speed Back Squat (heavier than last week, less chains or bands) Go EMOM.
B. 3 x 12 Front Squat
C. 3 x 12 Sumo Deadlift
D. Finisher of walking lunges

Thursday

Warm-Up:
A. 10 x 1 Speed Deadlift (heavier than last week, less chains or bands) Go EMOM.
B. 3 x 8 Deficit Deadlift
C. 3 x 8 Deficit Pendlay Row
D. 3 x 12ea Single Leg Landmind RDL
E. Finisher of glute bridges

by William Freyberger

Barbell 09-18-23

Monday

Warm-Up: 3x 10 Ring Row & 10 Push-Ups
A. 10 x 3 Speed Bench Press (same weight as last week, add more chains or bands) Go EMOM.
B. 3 x 8 Bent Over Row
C. 3 x 8 DB Bench Press
D. 3 x 8 Pull-Up
E. Finisher

Tuesday

Warm-Up:
A. 10 x 2 Speed Back Squat (same weight as last week, add more chains or bands) Go EMOM.
B. 3 x 8 Front Squat
C. 3 x 8 Sumo Deadlift
D. Finisher of walking lunges

Thursday

Warm-Up:
A. 10 x 1 Speed Deadlift (same weight as last week, add more chains or bands) Go EMOM.
B. 3 x 5 Deficit Deadlift
C. 3 x 5 Deficit Pendlay Row
D. 3 x 12ea Single Leg Landmind RDL
E. Finisher of glute bridges

by William Freyberger