Monday 2.28.22

Conditioning and Mobility:

Conditioning Circuit:

10 Rounds of:

- Rowing: 10x 250m

- Push Ups: 10x10

- Band Pull Aparts: Red Band x 10x10

Mobility:

- Various stretches and SMR drills for shoulders, lats, upper back, and spine.

Sunday 2.27.22

Strength Training:

Traps and Upper Back (every 3:00):

- Rack Scrape Shrugs: 45x20, 95x18, 135x16, 185x14, 225x12, 260x 2x10, 255x 3x10

- No Money’s: 10x10

Arms Superset #1 (every 3:00):

- Incline DB Curls: 35’s x 1x12, 30’s x 3x12

- Bodyweight Skull Crushers: 4x12

Arms Superset #2 (every 3:00):

- EZ Bar Reverse Curls: 51x 3x15

- Cable Pushdowns: Orange CS Cords x 3x15

Saturday 2.26.22

 Rest day.

Friday 2.25.22

Strength Training:

Single Leg Hinge and Calves (every 2:30):

- Single Leg Landmine RDL: 0x12, 16x11, 31x10, 46x9, 61x 4x8

- Standing Calf Raises: 60x 8x10

Upper Body Push and Rear Delts (every 2:30):

- Dips: 1x6, 7x5 (40 total)

- Push Ups: 1x12, 7x10 (80 total)

- Band Pull Aparts: Red x 4x13, 4x12 (100 reps)

Triceps and Shoulders (every 2:30):

- Overhead Triceps Extensions: 45x16, 55x15, 65x14, 75x13, 76x 4x12

- Seated DB Lateral Raises: 30’s x 1x13, 25’s x 3x13, 4x12 (100 reps)

Thursday 2.24.22

 Rest day.

Wednesday 2.23.22

Strength Training:

Quads and Calves (every 2:30):

- Safety Bar Squats: 70x10, 100x9, 130x8, 160x7, 190x 4x6

- Single Leg Standing Calf Raises: 0x 8x6 (each leg)

Horizontal Pull and Rear Delts (every 2:30):

- T-Bar Rows: 25x12, 50x11, 75x10, 100x9, 110x 4x8

- Supinated Band Pull Aparts: Red x 4x13, 4x12 (100 reps)

Vertical Pull and Upper Back (every 2:30):

- Assisted Pull Ups: 4x8

- Low Pulley Rope Face Pulls: 21x 2x13, 2x12 (50 reps)

Biceps (every 2:30):

- Barbell SPider Curls: 60x 2x13, 2x12 (50 reps)

Tuesday 2.22.22

Strength Training:

Hip Hinge and Calves (every 2:30):

- Barbell RDL: 45x10, 95x9, 135x8, 185x9, 225x 4x8

- Single Leg Standing Calf Raises: 0x 8x6 (each leg)

Upper Body Push and Rear Delts (every 2:30):

- Dips: 1x6, 7x5 (41 total)

- Push Ups: 1x12, 7x10 (82 total)

- Band Pull Aparts: Red x 4x13, 4x12 (100 reps)

Triceps and Shoulders (every 2:30):

- Barbell Skull Crushers: 45x16, 55x15, 65x14, 75x13, 76x 4x12

- Seated DB Lateral Raises: 30's x 1x13, 25’s x 3x13, 4x12 (100 reps)

Monday 2.21.22

Strength Training:

Single Leg Quads and Calves (every 2:30):

- Knees Over Toes Split Squats: 0x12, 5x11, 10x10, 15x9, 20x 4x8

- Standing Calf Raises: 60x 8x10

Horizontal Pull and Rear Delts (every 2:30):

- Rack Scrape Barbell Rows: 45x12, 95x11, 135x10, 185x9, 195x 4x8

- Supinated Band Pull Aparts: Red x 4x13, 4x12 (100 reps)

Vertical Pull and Upper Back (every 2:30):

- Assisted Chin Ups: 4x8

- Low Pulley Rope Face Pulls: 21x 2x13, 2x12 (50 reps)

Biceps (every 2:30):

- Barbell Curls: 75x 2x13, 2x12 (50 reps)

Sunday 2.20.22

 Rest day.

Saturday 2.19.22

 Strength Training:

Rack Scrape Shrugs (every 2:00):

- 45x20, 95x18, 135x16, 185x14, 225x12, 260x 1x10, 255x 4x10

Arms Superset #1 (every 3:00):

- Incline DB Curls: 30’s x 4x12

- Bodyweight Skull Crushers: 4x12

Arms Superset #2 (every 4:00):

- EZ Bar Reverse Curls: 50x 3x15

- Reverse Grip Cable Pushdowns: Orange CS Cords x 3x15

Friday 2.18.22

Strength Training:

Single Leg Hinge and Calves (every 2:30):

- Single Leg Landmine RDL: 0x12, 15x11, 30x10, 45x9, 60x 4x8

- Standing Calf Raises: 60x 7x10, 55x 1x10

Upper Body Push and Rear Delts (every 2:30):

- Dips: 8x5 (40 total)

- Push Ups: 8x10 (80 total)

- Band Pull Aparts: Red x 4x13, 4x12 (100 reps)

Triceps and Shoulders (every 2:30):

- Overhead Triceps Extensions: 45x16, 55x15, 65x14, 75x13, 75x 4x12

- Seated DB Lateral Raises: 25’s x 4x13, 4x12 (100 reps)

Thursday 2.17.22

 Rest day.

Wednesday 2.16.22

 Rest day

Tuesday 2.15.22

Strength Training:

Vertical Pull and Upper Back (every 2:30):

- Chin Ups: 1x1, 3x0

- Assisted Chini Ups: 1x7, 3x8

- No Money's: 4x 13

Horizontal Pull and Upper Back (every 2:30):

- Barbell Rows: 45x14, 95x13, 135x12, 185x11, 205x 4x10

- No Money's: 4x 12

Traps and Rear Delts (every 2:30):

- Cable Face Pulls: 27x 2x10, 25.5x 2x10

- Rack Scrape Barbell Shrugs: 255x 4x10

Biceps (every 2:30):

- Barbell Curls: 75x 4x12

then...

- DB Hammer Curls: 35's x 4x14

Monday 2.14.22

Strength Training:

Triceps and Rear Delts (every 2:30):

- Overhead Triceps Extensions: 45x14, 55x13, 65x12, 75x11, 81x 4x10

- Band Pull Aparts: Red Band x 4x13, 4x12 (100 reps)

Shoulders Circuit (every 2:30):

- Landmine Presses: 0x14, 10x13, 20x12, 30x11, 35x 4x10 (each arm)

- DB Lateral Raises: 25's x 4x13, 4x12 (100 reps)

Dips and Push-Ups (every 2:30):

- Dips: 8x5 (40 total)

- Push-Ups: 8x10 (80 total)

Triceps Finisher:

- Cable Pushdowns: 13.5 x 50 unbroken

Sunday 2.13.22

 Rest day,

Saturday 2.12.22

 Strength Training:

Landmine Squats and Calf Raises:

- Squats: 1x13, 26x12, 51x11, 76x10, 101x9, 126x 5x8

- Standing Calf Raises: 60x 6x10, 55x 4x10

Walk the Dog:

- 30:00

Friday 2.11.22

Strength Training:

Assisted Chin Ups and Band Pull Aparts (1:00 rest):

- Chin Ups: 5x9

- Band Pull Aparts: Red x 5x10

Inverted Rows and Band Pull Aparts (1:00 rest):

- Rows: 5x11

- Band Pull Aparts: Red x 5x10

Ring Face Pulls and No Money's (1:00 rest):

- Face Pulls: 5x10

- No Money's x 5x10

Incline DB Curls Curls and No Money's (1:00 rest):

- Curls: 35's x 1x10, 30's x 4x 10

- No Money's x 5x10

Thursday 2.10.22

Strength Training:

Dips, Push Ups, and Treadmill Walking (every 3:00):

- Dips: 1x6, 9x5 (51 total)

- Push Ups: 1x12, 9x10 (102 total)

- Treadmill: 4.0 incline/ 3.5 speed to finish each 3:00 round

Triceps, Shoulders, and Treadmill Walking (every 3:00):

- Skull Crushers: 55x15, 60x14, 65x13, 70x12, 75x11, 80x 5x10

- Seated Lateral DB Raises: 10's x15, 15's x14, 20's x13, 25's x12, 30's x 11, 35's x 5x10

- Treadmill: 4.0 incline/ 3.5 speed to finish each 3:00 round

Wednesday 2.09.22

Strength Training:

Safety Bar Squats and Treadmill Walking (every 3:00):

- Squats: 70x 13, 91x 12, 111x 11, 131x 10, 151x 9, 171x 5x8

- Treadmill: 3.5 speed and 3.9 incline to finish each round

Standing Calf Raises and Treadmill Walking (every 3:00):

- Calf Raises: 60x 5x10, 55x 5x10

- Treadmill: 3.5 speed and 3.9 incline to finish each round

Tuesday 2.08.22

Strength Training:

Assisted Pull Ups, Band Pull Aparts, and Treadmill Walking (every 3:00):

- Pull Ups: 5x9

- Band Pull Aparts: Red x 5x10

- Treadmill: 3.5 speed and 3.8 incline walking to finish each 3:00 round

Supinated Grip Inverted Rows, Band Pull Aparts, and Treadmill Walking (every 3:00):

- Rows: 5x11

- Band Pull Aparts: Red x 5x10

- Treadmill: 3.5 speed and 3.8 incline walking to finish each 3:00 round

Cable Face Pulls, No Money's, and Treadmill Walking (every 3:00):

- Face Pulls: 27x 1x10, 25.5x 4x10

- No Money's x 5x10

- Treadmill: 3.5 speed and 3.8 incline walking to finish each 3:00 round

Barbell Curls, No Money's, and Treadmill Walking (every 3:00):

- Curls: 75x 5x10

- No Money's x 5x10

- Treadmill: 3.5 speed and 3.8 incline walking to finish each 3:00 round

Monday 2.07.22

Strength Training:

Dips, Push Ups, and Treadmill Walking (every 3:00):

- Dips: 10x5 (50 total)

- Push Ups: 10x10 (100 total)

- Treadmill: 3.7 incline and 3.5 speed to finish each round

Triceps, Shoulders, and Treadmill Walking (every 3:00):

- Overhead Triceps Extensions: 55x15, 60x14, 65x13, 70x12, 75x11, 80x 5x10

- Seated Lateral DB Raises: 10's x15, 15's x14, 20's x13, 25's x12, 30's x 11, 35's x 5x10

- Treadmill: 3.7 incline and 3.5 speed to finish each round

Sunday 2.06.22

 Rest day.

Saturday 2.05.22

Strength Training:

Landmine Squats and Calf Raises:

- Squats: 0x13, 25x12, 50x11, 75x10, 100x9, 125x 5x8

- Standing Calf Raises: 60x 4x10, 55x 6x10

Walk the Dog:

- 30:00

Friday 2.04.22

Strength Training:

Assisted Chin Ups and Band Pull Aparts (1:00 rest):

- Chin Ups: 4x9, 1x8

- Band Pull Aparts: Red x 5x10

Inverted Rows and Band Pull Aparts (1:00 rest):

- Rows: 4x11, 1x10

- Band Pull Aparts: Red x 5x10

Ring Face Pulls and No Money's (1:00 rest):

- Face Pulls: 5x10

- No Money's x 5x10

Incline DB Curls Curls and No Money's (1:00 rest):

- Curls: 30's x 5x 10

- No Money's x 5x10

Thursday 2.03.22

Strength Training:

Dips, Push Ups, and Treadmill Walking (every 3:00):

- Dips: 9x5, 1x4 (49 total)

- Push Ups: 9x10, 1x8 (98 total)

- Treadmill: 3.7 incline/ 3.6 speed to finish each 3:00 round

Triceps, Shoulders, and Treadmill Walking (every 3:00):

- Skull Crushers: 54x15, 59x14, 64x13, 69x12, 74x11, 79x 5x10

- Seated Lateral DB Raises: 10's x15, 15's x14, 20's x13, 25's x12, 30's x 11, 35's x4x10, 30's x1x10

- Treadmill: 3.7 incline/ 3.6 speed to finish each 3:00 round

Wednesday 2.02.22

Strength Training:

Safety Bar Squats abd Sanding Calf Raises (every 2:30):

- Squats: 70x 13, 90x 12, 110x 11, 130x 10, 150x 9, 170x 5x8

- Standing Calf Raises: 60x 3x10, 55x 7x10

Treadmill Walking (rest of the hour):

- 3.6 speed/ 3.6 incline for a little over 33 minutes

Tuesday 2.01.22

Strength Training:

Assisted Pull Ups, Band Pull Aparts, and Treadmill Walking (every 3:00):

- Pull Ups: 4x9, 1x8

- Band Pull Aparts: Red x 5x10

- Treadmill: 3.5 speed and 3.5 incline walking to finish each 3:00 round

Supinated Grip Inverted Rows, Band Pull Aparts, and Treadmill Walking (every 3:00):

- Rows: 4x11, 1x10

- Band Pull Aparts: Red x 5x10

- Treadmill: 3.5 speed and 3.5 incline walking to finish each 3:00 round

Cable Face Pulls, No Money's, and Treadmill Walking (every 3:00):

- Face Pulls: 25.5x 5x10

- No Money's x 5x10

- Treadmill: 3.5 speed and 3.5 incline walking to finish each 3:00 round

Barbell Curls, No Money's, and Treadmill Walking (every 3:00):

- Curls: 74x 5x10

- No Money's x 5x10

- Treadmill: 3.5 speed and 3.5 incline walking to finish each 3:00 round