Barbell 01-08-24
Monday
8 Minutes, Every 2:00 Complete
10 Strict Pull-Up & 10 Bench Press
9 Minutes, Every 3:00 Complete
3 Strict Pull-Up & 3 Bench Press
12 Minutes, Every 4:00 Complete
2 Strict Pull-Up & 2 Bench Press
start light and gradually build to AHAP
3 x 10 Bent Over Row
3 x 10 Dip
3 x 20 Tricep Extension
Tuesday
6 Minutes, Every 2:00 Complete
10 Back Squat
9 Minutes, Every 3:00 Complete
3 Back Squat
8 Minutes, Every 4:00 Complete
2 Back Squat
3 x 10 Front Squat
3 x 10 Back Rack Lunge
3 x 20 Hip Thrust
Thursday
6 Minutes, Every 2:00 Complete
12-10-8 Deadlift
9 Minutes, Every 3:00 Complete
3 Deadlift
8 Minutes, Every 4:00 Complete
2 Deadlift
3 x 10 Pendlay Row
3 x 10ea Single Leg DB RDL
3 x 15 Good Morning
Barbell 12-04-23
Monday
20-15-10-8-6-4-2
Bench Press & Strict Pull-Up
3 Round Finisher
15 Ring Rows
20 Barbell Curls
25 Pull Aparts
Tuesday
20-15-10-8-6-4-2
Back Squat & Push-Up
3 Round Finisher
10 DBall Reverse Lunge
10 DBall Squat
10 DBall Clean
Thursday
20-15-10-8-6-4-2
Deadlift & DB Reverse Lunge
20-15-10-8-6-4-2
Barbell Hip Thrust
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
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
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
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
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
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
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
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