1.31.2019

Thursday 1.31.19

Warm Up:
- Band Pull Aparts:  Blue Band x 5x20
- Band Dislocates:  Blue Band x 5x10
- Vaccuum Trunk Twists:  5x20

Strength Training:
Presses and Fat Man Pull Ups:
- Presses:  45x11, 65x10, 85x9, 105x8, 125x7, 145x 6, 6, 6, 6, 6
- Pull Ups:  0x 11, 10, 9, 8, 7, 6, 6, 6, 6, 6

Shoulder Circuit:
- Front Barbell Raises:  47x 10, 10, 10, 10
- DB Lateral Raises:  25's x 10, 10, 10, 10
- Rear Delt DB Swings:  25's x 10, 10, 10, 10

Arms Superset:
- Barbell Skull Crushers:  85 x 12, 12, 12
- Barbell Curls:  75x 12, 12, 12

1.30.2019

1.29.2019

Tuesday 1.29.19

Warm Up:
- Deadlift: 95x5, 185x4, 275x3, 365x2, 455x1
- Band Pull Aparts:  Red Band x 5x20
- Vacuum Trunk Twists:  5x20

Strength Training:
Deadlifts:
- 365x 5, 5, 5, 5, 5
- Vacuum Trunk Twists:  5x20

Bulgarian Split Squats:
- 20x 10, 10, 10, 10 (each leg)

Standing Calf Raises:
- 0x 1:00 on, 1:00 off for three rounds

Monday 1.28.19

Warm Up:
- Band Pull Aparts:  Red Band x 5x20
- Band Dislocates:  Red Band x 5x10
- Vaccuum Trunk Twists:  5x20

Strength Training:
Dips and Supinated Grip Barbell Body Rows:
- Dips:  0x11, 5x10, 10x9, 15x8, 20x7, 25x 6, 6, 6, 6, 6
- Rows:  0x 11, 10, 9, 8, 7, 6, 6, 6, 6, 6

Shoulder Circuit:
- Front Barbell Rows:  46x 10, 10, 10, 10
- DB Lateral Raises:  25's x 10, 10, 10, 10
- Ring Face Pulls:  0x 10, 10, 10, 10

Arms Superset:
- Alternating Crossbody Hammer Curls:  35's x 12, 12, 12
- Overhead EZ Bar Tricep Extensions:  85x 12, 12, 12

1.27.2019

Sunday 1.27.19

Warm Up:
- Back Squats:  45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 315x1
- Band Pull Aparts:  Red Band x 5x20
- Vacuum Trunk Twists:  20 reps with each set of squats

Strength Training:
Back Squats (5x5):
- 255x 5, 5, 5, 5, 5 (260 next time)
- Vacuum Trunk Twists:  20 reps with each set of squats

Standing Single Leg Curls (5x10):
- 45x 10, 10, 10, 10, 10 (each leg)

Donkey Calf Raises (5x15):
- 100x 15, 15, 15, 15, 15

1.26.2019

Saturday 1.26.19

Warm Up:
- Band Pull Aparts:  Red Band x 5x20
- Band Dislocates:  Red Band x 5x10

Strength Training:
Single Arm DB High Pulls and Arnold Presses:
- High Pulls:  25x10, 30x10, 35x10, 40x10, 45x8, 50x 6, 6, 6, 6, 6 (each arm)
- Arnold Press: 25x10, 30x10, 35x10, 40x10, 45x8, 50x 6, 6, 6, 6, 6 (each arm)

Shoulder Circuit:
- Front Barbell Raises:  45x 10, 10, 10, 10, 10
- DB Lateral Raises:  25's x 10, 10, 10, 10, 10
- DB Rear Delt Raises:  20's x 10, 10, 10, 10, 10

Arms Superset:
- Lean Away DB Curls:  30x 12, 12, 11, 10, 10 (each arm)
- Overhead DB Extensions:  35x 12, 12, 11, 10, 10 (each arm)

1.21.2019

Monday 1.21.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds with minimal rest:
- Band Pull Aparts: Red Band x 5x20
- Vacuum Trunk Twists: 5x20
- KB Swings: 5x20

Strength Training:
Walking Lunges:
- 0 x 20x22 steps (11 each leg)

KB Swings (500 in 25 sets of 20 reps superset with each set above):
- 70x 21x20, 53x 4x20
- 10,500/ 15,000 KB Swings complete

1.20.2019

Sunday 1.20.19

15,000 KB Swing Challenge...

Warm Up:
- None

Recovery Training Day:
Band Pull Aparts (5x20):
- Red Band x 5x20

Vacuum Trunk Twists (20x20):
- 0x 20x20

KB Swings (1000 in 50 sets of 20 reps):
- 70x 35x20, 53x 15x20
- 10,000/ 15,000 KB Swings complete

*Made up 500 swings from missing my workout on the 15th

1.19.2019

Saturday 1.19.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds with 1:00 rest:
- Band Pull Aparts:  Red Band x 5x20
- Vacuum Trunk Twists:  0x 5x20
- Press:  45x5, 95x4, 125x3, 145x2, 165x1 (add 5 lbs to sets 3-5)
- KB Swings x 20

Strength Training:
Press (5x8 with 1:00 rest:
- 125x 5x8 (130 next week)

Single Arm KB Press (5x8 increasing reps each week, with 1:00 rest):
- 53x 3x10, 2x9

DB Lateral Raises (5x10 with 1:00 rest):
- 30's x 2x10, 25's x 3x10

Skull Crushers (5x12 with 1:00 rest):
- 80x 5x12 (85 next week)

KB Swings (500, 25 sets of 20 reps superset with each set above):
- 70x 19x20, 53x 6x20
- 9,000/ 15,000 KB Swings complete

1.18.2019

Friday 1.18.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds (1:00 rest):
- Band Pull Aparts:  Red Band x 5x20
- Vacuum Trunk Twists:  5x20
- Pull Ups:  0x 5x3
- KB Swings x 20

Strength Training:
Ring Rows (5x8 with 1:00 rest):
- 0 x 5x8 (feet on a 24" box)

Straight Arm Pulldowns (5x10 with 1:00 rest):
- Orange CS Cords x 5x10

Ring Face Pulls (5x10 with 1:00 rest):
- 0x 5x10

Leaning DB Curls (5x12 with 1:00 rest):
- 30's x 5x12

KB Swings (500, 25 sets of 20 reps superset with each set above):
- 70x 18x20, 53x 7x20
- 8500/ 15,000 KB Swings complete

1.17.2019

Thursday 1.17.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds with minimal rest:
- Band Pull Aparts: Red Band x 5x20
- Vacuum Trunk Twists: 5x20
- KB Swings: 5x20

Strength Training:
Bulgarian Split Squats (rest as little as possible):
- 0 x 20x 5 each leg

KB Swings (500 in 25 sets of 20 reps superset with each set above):
- 70x 17x20, 53x 8x20
- 8000/ 15,000 KB Swings complete

1.16.2019

Wednesday 1.16.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds (1 minute rest each round):
- Band Pull Aparts:  Red Band x 5x20
- Vacuum Trunk Twists:  0x 5x20
- Dips:  10x5, 20x4, 30x3, 40x2, 50x1
- KB Swings:  5x20

Strength Training:
Dips (10x8 with 1 minute rest):
- 10x 10x8 (15 lbs next week)

DB Lateral Raises (5x10 with 1 minute rest):
- 30's x 2x10, 25's x 3x10

Overhead Tricep Extensions (5x12 with 1 minute rest):
- 80x 5x12 (85 lbs next week)

KB Swings (500 reps):
- 70x 16x20, 53x 9x20
- 7500/ 15,000 KB Swings completed

Triceps Finisher:
EZ Bar Pullover to Press:
- 80 x 4x10 with 1:00 rest

Tuesday 1.15.19

Unplanned rest day due to all-night call out at work.

1.14.2019

Monday 1.14.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds with minimal rest:
- Band Pull Aparts: Red Band x 5x20
- Vacuum Trunk Twists: 5x20
- KB Swings: 5x20

Strength Training:
Walking Lunges (rest as little as possible):
- 0 x 20x20 steps (10 each leg)

KB Swings (500 in 25 sets of 20 reps superset with each set above):
- 70x 14x20, 53x 11x20
- 7000/ 15,000 KB Swings complete

1.13.2019

Sunday 1.13.19

15,000 KB Swing Challenge...

Warm Up:
- None

Recovery Training Day:
Band Pull Aparts (5x20, minimal rest):
- Red Band x 5x20

Vacuum Trunk Twists (20x20, minimal rest):
- 0x 20x20

KB Swings (500 in 25 sets of 20 reps superset with each set above):
- 70x 13x20, 53x 12x20
- 6500/ 15,000 KB Swings complete

1.12.2019

Saturday 1.12.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds with 1:00 rest:
- Band Pull Aparts:  Red Band x 5x20
- Vacuum Trunk Twists:  0x 5x20
- Press:  45x5, 95x4, 120x3, 140x2, 160x1 (add 5 lbs to sets 3-5)
- KB Swings x 20

Strength Training:
Press (5x8 with 1:00 rest:
- 120x 5x8 (125 next week)

Single Arm KB Press (5x8 increasing reps each week, with 1:00 rest):
- 53x 5x9

DB Lateral Raises (5x10 with 1:00 rest):
- 30's x 1x10, 25's x 4x10

Skull Crushers (5x12 with 1:00 rest):
- 75x 5x12 (80 next week)

KB Swings (500, 25 sets of 20 reps superset with each set above):
- 70x 12x20, 53x 13x20
- 6000/ 15,000 KB Swings complete

1.11.2019

Friday 1.11.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds (1:00 rest):
- Band Pull Aparts:  Red Band x 5x20
- Vacuum Trunk Twists:  5x20
- Pull Ups:  0x 5x2
- KB Swings x 20

Strength Training:
Landmine Rows Rows (5x8 with 1:00 rest):
- 130 x 5x8 (135 next week)

DB High Pulls (5x10 each arm with 1:00 rest):
- 50 x 1x10, 45x 4x10

Rear Delt Raises (5x10 with 1:00 rest):
- 30's x 1x10, 25's x 4x10

Leaning DB Curls (5x12 with 1:00 rest):
- 35's x 1x12, 30's x 4x12

KB Swings (500, 25 sets of 20 reps superset with each set above):
- 70x 11x20, 53x 14x20
- 5500/ 15,000 KB Swings complete


1.10.2019

Thursday 1.10.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds (1:00 rest):
- Band Pull Aparts:  Red Band x 5x20
- Vacuum Trunk Twists:  0x 5x20
- Squat Warm Ups:  0x10, 15x9, 25x8, 35x7 (goblet squats), 45x6 (front squat)
- KB Swings x 20

Strength Training:
Front Squats (5x5 with 1:00 rest):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets:  185x 5x5 (one set at 190 next week)

DB Step Ups (5x5 each leg):
- 35's x 5, 30's x 4x5

Standing Calf Raises (5x12):
- 5 x 5x12 (10 lbs next week)

KB Swings (500, 25 sets of 20 reps superset with each set above):
- 70x 10x20, 53x 15x20
- 5000/ 15,000 KB Swings complete

1.09.2019

Wednesday 1.09.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds (1 minute rest each round):
- Band Pull Aparts:  Red Band x 5x20
- Vacuum Trunk Twists:  0x 5x20
- Dips:  10x5, 20x4, 30x3, 40x2, 50x1
- KB Swings:  5x20

Strength Training:
Dips (10x8 with 1 minute rest):
- 5x 10x8 (10 lbs next week)

DB Lateral Raises (5x10 with 1 minute rest):
- 30's x 1x10, 25's x 4x10

Overhead Tricep Extensions (5x12 with 1 minute rest):
- 75x 5x12 (80 lbs next week)

KB Swings (500 reps):
- 70x 9x20, 53x 16x20
- 4500/ 15,000 KB Swings completed

Triceps Finisher:
Reverse Grip Pushdowns:
- Blue CS Cords x 5x10

1.08.2019

Tuesday 1.08.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds (60 rest after each round):
- Band Pull Aparts x 20
- Vacuum Trunk Twists x 20
- Chin Ups:  0x 3, 3, 3, 3, 3
- KB Swings x 20

Strength Training:
Chest Supported DB Rows (5x8):
- 50's x 5x8 (one set with the 55's next week)

DB High Pulls (5x10 each leg):
- 50 x 1x10, 45x 4x10

Rear Delt Barbell Rows (5x10):
- 100x 5x10 (105 next week)

Alternating Crossbody Hammer Curls (5x12):
- 35's x 1x12, 30's x 4x12

KB Swings (500, 25 sets of 20 reps superset with each set above):
- 70x 8x20, 53x 17x20
- 4000/ 15,000 KB Swings complete

Biceps Finisher:
Barbell Spider Curls:
- 45x 4x10

1.07.2019

Monday 1.07.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds:
- Band Pull Aparts x 20
- Vacuum Trunk Twists x 20
- Back Squats:  0x10, 0x9, 0x8, 45x7, 95x6
- KB Swings x 20

Strength Training:
Back Squats (5x5):
- Warm Ups:  135x5, 185x4, 225x3, 275x2, 315x1
- Work Sets:  250x 5x5 (one set at 255 next week)

Barbell Reverse Lunges (5x5 each leg):
- 150 x 5x5 (one set at 155 next week)

Standing Calf Raises (5x12):
- 0 x 5x12 (5 lbs next week)

KB Swings (500, 25 sets of 20 reps superset with each set above):
- 70x 7x20, 53x 18x20
- 3500/ 15,000 KB Swings complete

1.06.2019

Sunday 1.06.19

15,000 KB Swing Challenge...

Warm Up:
None

Strength Training:
Band Pull Aparts (5x20, starting every 2:00):
- Red Band x 5x20

Vacuum Trunk Twists (10x20, starting every 2:00):
- 0x 10x20

Serratus Crunches (5x10, starting every 2:00):
- 35's x 5x10 (one set with the 40's next week)

Flutter Kicks (5x20 2-count reps, starting every 2:00):
- 0x 5x20 (one set of 3-count reps next week)

KB Swings (500, 25 sets of 20 reps superset with each set above):
- 70x 6x20, 53x 19x20
- 3000/ 15,000 KB Swings complete

1.05.2019

Saturday 1.05.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds Starting Every 3:00:
- Band Pull Aparts x 20
- Vacuum Trunk Twists x 20
- Press:  45x5, 95x4, 115x3, 135x2, 155x1 (add 5 lbs to all sets next week)
- KB Swings x 20

Strength Training:
Press (5x8, starting every 2:00):
- 115x 5x8 (120 next week)

Single Arm KB Press (5x8 increasing reps each week, starting every 2:00):
- 53x 5x8

DB Lateral Raises (5x10, starting every 2:00):
- 25's x 5x10 (one set with the 30's next week)

Skull Crushers (5x12, starting every 2:00):
- 70x 5x12 (75 next week)

KB Swings (500, 25 sets of 20 reps superset with each set above):
- 70x 5x20, 53x 20x20
- 2500/ 15,000 KB Swings complete

1.04.2019

Friday 1.04.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds Starting Every 3:00:
- Band Pull Aparts x 20
- Vacuum Trunk Twists x 20
- Landmine Rows:  0x13, 25x12, 50x11, 75x10, 100x9
- KB Swings x 20

Strength Training:
Landmine Rows (10x8, starting every 2:00):
- 125x 10x8 (130 next week)

Rear Delt DB Raises (5x10, starting every 2:00):
- 25's x 5x10 (one set with 30's next week)

DB Curls (5x12, starting every 2:00):
- 30's x 5x12 (one set with 35's next week)

KB Swings (500, 25 sets of 20 reps superset with each set above):
- 70x 4x20, 53x 21x20
- 2000/ 15,000 KB Swings complete

1.03.2019

Thursday 1.03.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds Starting Every 3:00:
- Band Pull Aparts x 20
- Vacuum Trunk Twists x 20
- Front Squats:  45x5, 95x4, 135x3, 185x2, 225x1
- KB Swings x 20

Strength Training:
Front Squats (10x4, starting every 2:00):
- 185x 10x4 (190 next week)

DB Step Ups @ 24" (5x8, starting every 2:30):
- 20's x 5x8 each leg (one set with 25's next week)

Standing Calf Raises (5x12, starting every 2:00):
- 0 x 5x12 (5 lbs next week)

KB Swings (500, 25 sets of 20 reps superset with each set above):
- 70x 3x20, 53x 22x20
- 1500/ 15,000 KB Swings complete

1.02.2019

Wednesday 1.02.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds every 2 minutes:
- KB Swings x 20
- Vacuum Trunk Twists x 20
- Band Pull Aparts x20 (red band)

Strength Training:
Dips (10x8):
- 0x 10x8 (add 5 lbs next time)

DB Lateral Raises (5x10):
- 25x 5x10 (do one set at 30 lbs net time)

Overhead Tricep Extensions (5x12):
- 70x 5x12 (add 5 lbs next time)

KB Swings (500 reps):
- 70x 2x20, 53x 23x20

*1,000/ 15,000 KB Swings completed

1.01.2019

Tuesday 1.01.19

15,000 KB Swing Challenge

Warm Up:
5 Rounds of (10 minutes):
- 20 Band Pull Aparts
- 10 No Money's
- 10 Band Dislocates

Strength Training:
Single Arm DB High Pulls (10x8, every 2 minutes):
- 45x 10x8 each arm (one set of 50 next week)

Rear Delt Barbell Rows (10x10, every 2 minutes):
- 95x 10x10 (all sets at 100 next week)

Alternating Crossbody Hammer Curls (5x12, every 2 minutes):
- 30's x 5x10 (one set with the 35's next week)

KB Swings (500 reps, superset each set with the above strength work):
- 70x 1x20, 53x 24x20 (add a set at 70 each day)
- 500 KB Swings for the month

Monday 12.31.18

Warm Up:
- Band Pull Aparts:  Red Band x 5x20
- Band Dislocates:  Red Band x 5x10
- Single Arm KB High Pulls:  26x10, 35x8, 44x6, 53x4, 70x2

Strength Training:
Single Arm KB High Pulls (10x10) with Vacuum Trunk Twists (10x20):
- High Pulls:  44x 10x10 each arm
- Trunk Twists:  10x20

Single Arm Lean-Away KB Curls (100 reps):
- 26x 20, 19, 18, 17, 16, 10