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

Wednesday 1.30.19

Rest day due to work meetings.

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

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

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)

Friday 1.25.19

Still sick.

Thursday 1.24.19

Still sick.

Wednesday 1.23.19

Sick again.

Tuesday 1.22.19

Sick day.

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

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

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

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

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

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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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