Barbell 04-17-23
Monday
A. 3-1-3-1-3-1-3 Bench Press, focus on the heavy 3s, not the 1s
*superset w/ 30 pull aparts
B. 3-1-3-1-3-1-3 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 2 Box Squats
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 5 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
Barbell 03-13-23
Monday
International Bench Day
A. 5 x 5 Pause Bench Press
B. 3 x 8 Barbell Bent Over Row
C. 3 x 8 Pause Dips & Pause Chin-Ups
D. 3 x 15 Barbell Rev Curls & 20 Barbell to Face Curls
Tuesday
A. 5 Sets
3 Deadlift
16 Dual Kettlebell Deadlift
30-50 Heels Elevated Bridge March
B. 3 x 10 Power Row
C. 3 x 10 GHDSU & 20 Hip Extension
Thursday
A. 12-10-5-5-5 Front Squat
B. 3 x 6ea Front Rack Step Back Lunge
C. 3 x 12 Dual DB Front Squat
D. Glute Finisher TBD\
Barbell 03-06-23
Monday
A. 5 x 5 Pause Bench Press
B. 3 x 12 Barbell Pendlay Row
C. 3 x 12 Pause Dips & Pause Chin-Ups
D. 3 x 15 Barbell Curls to Face & 20 Barbell Hi-Pulls
Tuesday
A. 5 Sets
4 Deadlift
16 Dual DB Deficit RDL
30-50 Heels Elevated Bridge March
B. 3 x 10 Power Row
C. 3 x 10 GHDSU & 20 Hip Extension
Thursday
A. 12-10-8-5-5 Front Squat
B. 3 x 6ea Front Rack Step Back Lunge
C. 3 x 8 Dual DB VMO Squat
D. Glute Finisher TBD
Barbell 02-27-23
Monday
International Bench Day
A. 5 x 5 Pause Bench Press
B. 3 x bicep curl 21s
C. 3 x 12 Pause Dips & Pause Chin-Ups
D. 3 x deadstop tricep ext
Tuesday
A. 5 Sets
6 Deadlift
16 Dual KB Sumo DL
30-50 Banded Hamstring Curl
B. 3 x 15 Power Row
C. 3 x 10 GHDSU & 20 Hip Extension
Thursday
A. 12-12-12-12 Front Squat
B. 3 x 6ea Front Rack Step Back Lunge
C. 3 x 8 Dual DB VMO Squat
D. Glute Finisher TBD
Barbell 02-20-23
Monday
International Bench Day
A. 5 x 5 Pause Bench Press
B. 3 x 1:00 Alternating DB Z-Press
& 1:00 Alternating Archer Ring Rows
C. 3 x 12 Pause Dips & Pause Chin-Ups
D. 3 x 50 Pull Aparts & 50 Tricep Extenstions
Tuesday
1:00 Cardio of choice
20 Air Squats & 30 Seated DB DL
A. 5 Sets
6 Deadlift
16 DB RDL
30-50 Banded Hamstring Curl
B. 3 x 15 Power Row
C. 3 x 10 GHDSU & 20 Hip Extension
Thursday
3 Rounds
2,Front Squat @ 15.10.5.0
20 Jumping Lunges
10 Jumping Air Squats
A. 12-12-10-10 Front Squat
B. 3 x 8ea Front Rack Step Back Lunge
C. 3 x 10 Dual DB VMO Squat
D. Glute Finisher TBD
Barbell 02-13-23
Monday
International Bench Day
WU: 3 x 10 Pull-Up & 15 Push-Up
A. 5 x 5 Pause Bench Press
B. 3x 1:00 Alternating SA DB Bench Press
& 1:00 Alternating SA DB Bicep Curls
C. 3 x 12 Pause Dips & Pause Ring Rows
D. 3 x 20 Rear Delt Rev Flys & 20 DB Rev Curls
Tuesday
1:00 Cardio of choice
20 Air Squats & 30 Seated DB DL
A. 5 Sets
6 Deadlift
16 DB Death March
30-50 Banded Hamstring Curl
B. 3 x 12 Power Row
C. 3 x 10 GHDSU & 20 Hip Extension
Thursday
3 Rounds
2,Front Squat @ 15.10.5.0
20 Jumping Lunges
10 Jumping Air Squats
A. 12-10-8-6 Front Squat
B. 3 x 10ea Front Rack Step Back Lunge
C. 3 x 12 Dual DB VMO Squat
D. Glute Finisher TBD
Barbell 01-30-23
Monday
General Prep Upper
SS1: 4x6 Strict Press + 6 Push Press w/ 12 Ring Pull Ups
SS2: 6x3 Close Grip Chained Bench & 12 Banded BOR
:30 PVC Banded KB OH Hold
10 Upright Row
20 Tate Press
Tuesday
Dynamic Lower
10x2 Front Squat EMOM
8x1.1 Sumo EMOM
4 Set Circuit: RDL, Sorenson Hold, Stiff Sumo
Thursday
Max Lower
3RM High Box Squat + AR
8RM Deadlift
5x5 Deficit DL
Barbell 01-23-23
Monday
General Prep Upper
SS 1: 5x5 DB Bench & Chin Up
SS 2: 5x3 Bench & Bent Over Row
100 Strict DB Press, 10 Curls every drop
Tuesday
Dynamic Lower
10 x2 Front Squat EMOM
8x1.1 Sumo EMOM
4 Set Circuit: RDL, Sorenson Hold, Stiff Sumo
Thursday
Max Lower
5RM High Box Squat + AR
5RM Deadlift
5x5 Deficit DL
Barbell 01-16-22
Monday
General Prep Upper
Superset 1: 5x10 Banded Bent Over Row & DB Strict Press
Superset 2: 5x5 Chained Bench Press & Strict Chin Up
Finishing Circuit: 3x10 Pullover, 10 Close Grip Bench, 20 Banded Tricep Extensions
Tuesday
Dynamic Lower
10x2 Back Squat w/ Chains or Bands
10x1 Deficit Deadlift w/ Chains or Bands
Superset: 4x10, Stiff Leg DL, (5) glute ham raise, SL Ham Curl
Thursday
Max Lower
3RM Pause Deficit Deadlift
3x3 Deficit Deadlift
5x10 Good Morning
3x15 Snatch Grip Hip Extension
Barbell 01-02-23
Monday
General Prep Upper
Superset, go every 2 minutes, increase weight throughout as possible
10-9-8-7-6-5-4-3-2-1 Bench Press & Strict Pullup
3 x 10 Bent Over Row
3 x 10 Dip
3x20 Tricep Extension
Tuesday
Dynamic Lower
10 x 2 Back Squat w/ Chains or Bands
10 x 1 Deficit Deadlift w/ Chains or Bands
Superset:
3 x 10 Stiff Leg Deadlift
3 x 5 Glute Ham Raises
3x10 Single Leg Hamstring Curl
Thursday
Max Lower
3 Rep max High Box Squat
10x3 Conventional Deadlift @ 70-80%
3x12 DB Russian Step Up