1/18/24
PM Workout
SUPER SETS (pull - core/jump)
Deadlifts:
135x5
225x5
285x5
335x5
355x5
285x3x5
Incline standing ab wheel:
5x5
Box jumps:
3x3
DB shrugs:
70x2x10
70x1x12
Single arm DB row:
70x2x8
70x1x11
Shin/calf raises
1/19/24
PM Workout
For time: (with 25lb DBs)
25 DB clean and press
25 DB snatch
25 DB cleans
25 DB swings
Just over 5 minutes
10 Minute Circuit
Dips
Inverted rows
Dip bar leg raises
1/22/24
PM Workout
Extended Cindy
26 rounds in 30 minutes
1/23/24
PM Workout
GIANT SETS (press - chin - band)
Axle clean and push press away:
50x10
80x5
100x5
110x5
120x5
NG chins: (widest to narrowest grips)
2x7
3x6
Band pull aparts:
5x10
GIANT SETS (press - raise - band)
Axle clean and push press away:
100x3x8
Lateral raise:
10x3x15
Band pull aparts:
3x15
SUPER SETS (squat - core/jump)
SSB squats:
45x10
135x5
185x5
205x5
225x5
185x3x5
Incline standing ab wheel:
5x5
Box jumps:
3x3
Hatfield squats: (drop set)
235x6, 185x6, 135x8
Walking lunges:
x50
Shin/calf raises
Going to start back up with Easy Strength next week. AM ES workouts and PM “everything else” as needed. Life dictates at the moment.
1/24/24
PM Workout
Treadmill run: 2 miles, 7.1mph, incline 1
Band overhead press: x50 rest/pause
Band face pulls: x50
1/25/26
PM Workout
SUPER SETS (pull - core/jump)
Deads:
135x5
225x5
295x5
345x5
365x5
295x3x5
Incline standing ab wheel:
5x5
Box jumps:
3x3
BB rows: (minimal rest)
205x8
185x7
155x11
BB shrugs: (minimal shrugs)
205x9
185x10
155x12
KB swings:
32kgx50
2 Likes
1/29/24
AM Workout
BPA: x50
Box jumps: x5
Incline standing ab wheel: x10
KB clean and press: 16kg x3x3
Under hand chins: +15x3x3
Deficit deads (3): 225x3x3
1/29/24
PM Workout
EMOM x 15:
3x 1 chin, 2 pushups, 3 squats
1/30/24
AM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
KB clean and press: 16kg x3x3
Under hand chins: +15x3x3
Deficit deadlift (3): 235x3x3
1/30/24
PM Workout
Squats:
45x10
135x5
185x3
205x2
225x2
245x2
265x2
205x12x2 - 10 minute time limit
Belt squat: (strip set)
135x9, reps of 110, 85, 60, 35, 0
Reverse lunge:
x50
Band hamstring curl:
x25
1/31/24
AM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
KB clean and press: 16kg x3x3
Under hand chins: +20x3x3
Deficit deads (3): 235x3x3
1/31/24
PM Workout
Treadmill run:
2 miles, 7.2mph, incline 1
Shin/calf raises
2/1/24
AM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
KB clean and press: 17kg x3x3
Underhand chins: +20x3x3
Deficit dead lifts (3): 235x3x3
2/1/24
PM Workout
NG chins: (widest to narrowest grips)
2x10
1x9
1x7
1x6
T-bar rows: (minimal rest)
45x10
145x6
120x7
95x8
70x10
45x10
GIANT SETS (band - band - shrug)
Band facepulls:
2x15
Straight arm pull downs:
2x15
Shrugs:
185x11
135x10
Bat wings:
40x5x10s on/10s off
2/2/24
AM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
KB clean and press: 17kg x3x3
Underhand chins: +20x3x3
Deficit dead lifts (3): 245x3x3
2/2/24
PM Workout
Seated axle press:
50x10
80x5
100x8
100x6
90x8
Axle bench:
50x10
120x5
170x6
170x4
140x8
Ring dips:
x9
x8
x6
Double pump burpees:
x25
1/5/24
AM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
KB clean and press: 17kg x3x3
Under hand chins: +20x3x3
Deficit dead lifts (3): 245x3x3
PM Workout
Burpee chins: x62 in 10 minutes
2/6/24
AM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
KB clean and press: 17kg x3x3
Underhand chins: +25x3x3
Deficit dead lifts (3): 245x3x3
1/6/24
PM Workout
Front squats:
45x10
135x5
155x1
175x1
185x1
195x1
205x1
215x1
225x1
165x1x18 or 19 (10 minute timer)
Reverse lunges:
95x5x5
Goblet squats:
40x50 rest/pause
Band hamstring curl:
x25
1 Like
2/7/24
AM Workout
Band pull aparts: x50
Box jumps: x5
Incline standing ab wheel: x10
KB clean and press: 17kg x3x3
Underhand chins: +25x3x3
Deficit dead lifts (3): 255x3x3