Barbell 07-17-23
Monday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 12-10-8 Strict Press
B. 12-10-8 Pendlay Row
C. 12-10-8 Bench Press
D. 12-10-8 Pull-Up
E. Finisher
Tuesday
Warm-Up: 1 x 25 Air Squat, Calorie Row/Bike, Burpee
A. 12-10-8 1 & 1/4 Front Squat
B. 12-10-8 Pause Back Squat
C. 12-10-8 RDL
E. Finisher
Thursday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 12-10-8ea Landmine RDL
B. 12-10-8 Deficit Deadlift
C. 12-10-8 Deficit Pendlay Row
D. 12-10-8 Stiff Leg Deadlift
E. Finisher
Barbell 07-10-23
Monday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 6-4-2-1-1 Wide Grip Bench Press
B. 6-4-2-1-1 Strict Chin-Up
C. 6-4-2-1-1 Dumbbell Overhead Press
D. 6-4-2-1-1 Bent Over Row
E. Finisher
Tuesday
Warm-Up: 1 x 25 Air Squat, Calorie Row/Bike, Burpee
A. 6-4-2-1-1 Low Box Squat (:01 pause)
B. 6-4-2-1-1 Pause Front Squat
C. 6-4-4-4ea Dumbbell Walking Lunge
E. Finisher
Thursday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 6-4-4-4ea Staggered Stance RDL
B. 6-4-2-1-1 Sumo Deadlift
C. 6-4-4-4 Sumo Good Morning
D. 6-4-4-4 Pendlay Row
E. Finisher
Barbell 07-03-23
Monday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 8-6-5-4 Wide Grip Bench Press
B. 8-6-5-4 Strict Chin-Up
C. 8-6-5-4 Dumbbell Overhead Press
D. 8-6-5-4 Bent Over Row
E. Finisher
Tuesday
Warm-Up: 1 x 25 Air Squat, Calorie Row/Bike, Burpee
A. 8-6-5-4 Low Box Squat (:01 pause)
B. 8-6-5-4 Pause Front Squat
C. 8-6-5-4ea Dumbbell Walking Lunge
E. Finisher
Thursday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 8-6-5-4 Staggered Stance RDL
B. 8-6-5-4 Sumo Deadlift
C. 8-6-5-4 Sumo Good Morning
D. 8-6-5-4 Pendlay Row
E. Finisher
Barbell 06-26-23
Monday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 8-8-6-4 Wide Grip Bench Press
B. 8-8-6-4 Strict Chin-Up
C. 8-8-6-4 Dumbbell Overhead Press
D. 8-8-6-4 Bent Over Row
E. Finisher
Tuesday
Warm-Up: 1 x 25 Air Squat, Calorie Row/Bike, Burpee
A. 8-8-6-4 Low Box Squat (:01 pause)
B. 8-8-6-4 Pause Front Squat
C. 8-8-6-4 Dumbbell Walking Lunge
E. Finisher
Thursday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 8-8-6-4 Staggered Stance RDL
B. 8-8-6-4 Sumo Deadlift
C. 8-8-6-4 Sumo Good Morning
D. 8-8-6-4 Pendlay Row
E. Finisher
Barbell 06-12-23
Monday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 12-10-8 Wide Grip Bench Press
B. 12-10-8 Strict Chin-Up
C. 12-10-8 Dumbbell Overhead Press
D. 12-10-8 Bent Over Row
E. Finisher
Tuesday
Warm-Up: 1 x 25 Air Squat, Calorie Row/Bike, Burpee
A. 12-10-8 Low Box Squat (:01 pause)
B. 12-10-8 Pause Front Squat
C. 12-10-8ea Dumbbell Walking Lunge
E. Finisher
Thursday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 12-10-8ea Staggered Stance RDL
B. 12-10-8 Sumo Deadlift
C. 12-10-8 Sumo Good Morning
D. 12-10-8 Pendlay Row
E. Finisher
Barbell 06-05-23
Monday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 8-5-3-1 Inclince Bench Press
B. 8-5-3-1 Strict Pull-Up
C. 8-5-3-1 Strict Press
D. 8-5-3-1 Pendlay Row
E. Finisher
Tuesday
Warm-Up: 1 x 25 Air Squat, Calorie Row/Bike, Burpee
A. 8-5-3-1 Back Squat
B. 8-5-3-1 Front Squat
C. 8-5-3ea Front Rack Rev. Lunge
E. Finisher
Thursday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 8-5-3ea Single Leg Landmine RDL
B. 8-5-3-1 Deadlift
C. 8-5-3-1 RDL
D. 8-5-3-1 Pendlay Row
E. Finisher
Barbell 05-15-23
Monday
A. 12-10-10 Inclince Bench Press
B. 12-10-10 Strict Pull-Up
C. 12-10-10 Strict Press
D. 12-10-10 Pendlay Row
E. Finisher
Tuesday
A. 12-10-10 Back Squat
B. 12-10-10 Front Squat
C. 12-10-10ea Front Rack Rev. Lunge
E. Finisher
Thursday
A. 12-10-10ea Single Leg Landmine RDL
B. 12-10-10 Deadlift
C. 12-10-10 RDL
D. 12-10-10 Pendlay Row
E. Finisher
Barbell 05-08-23
Monday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 12-10-8 Inclince Bench Press
B. 12-10-8 Strict Pull-Up
C. 12-10-8 Strict Press
D. 12-10-8 Pendlay Row
E. Finisher
Tuesday
Warm-Up: 1 x 25 Air Squat, Calorie Row/Bike, Burpee
A. 12-10-8 Back Squat
B. 12-10-8 Front Squat
C. 12-10-8ea Front Rack Rev. Lunge
E. Finisher
Thursday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 12-10-8ea Single Leg Landmine RDL
B. 12-10-8 Deadlift
C. 12-10-8 RDL
D. 12-10-8 Pendlay Row
E. Finisher
Barbell 05-01-23
Monday
A. 5-3-1-1-1 Bench Press, focus on the heavy 1s
*superset w/ 30 pull aparts
B. 5-3-1-1-1 Strict Pull-Up, focus on the heavy 1s
*supeset w/ 15 Delta Push-Ups
C. Finisher = 1 x 50 unbroken American KBS AHAP
Tuesday
A. 5-3-1-1-1 Box Squat
B. 3 x 10 Back Squat
C. 3 x 8ea Back Rack Lunge
D. 3 x 25 VMO Squat
E. Quad & Glute Finisher
Thursday
A. 5-3-1-1-1 Deficit Deadlift
B. 3 x 5 Pause Deficit Deadlift (pause 1/2 inch off ground)
C. 3 x 12ea Dual DB Death March
D. 3 x 15 Good Morning
E. Glute & Ham Finisher
Barbell 04-24-23
Monday
A. 2-1-2-1-2-1-2 Bench Press, focus on the heavy 3s, not the 1s
*superset w/ 30 pull aparts
B. 2-1-2-1-2-1-2 Strict Pull-Up, focus on the heavy 3s, not the 1s
*supeset w/ 15 Delta Push-Ups
C. Finisher = 1 x 50 unbroken American KBS AHAP
Tuesday
A. 5 x 3 Box Squats *same weight as last week*
B. 3 x 10 Back Squat
C. 3 x 8ea Back Rack Lunge
D. 3 x 25 VMO Squat
E. Quad & Glute Finisher
Thursday
A. 1 x 3 Deficit Deadlift *ahap*
B. 3 x 5 Pause Deficit Deadlift (pause 1/2 inch off ground)
C. 3 x 12ea Dual DB Death March
D. 3 x 15 Good Morning
E. Glute & Ham Finisher