Saturday 11.16.2019

Hypertrophy

Metabolite Training – First set 20-30 reps, then whatever you can squeeze out for subsequent sets. Minimal rest b/w sets; just enough to catch your breath, 10-30 seconds. Sets should significantly drop off. Example: 24, 13, 8, 6.

A) Constant Tension b/w Box Squats: 3 sets

B) Inverted BB Rows: 4 sets

C) Hammer Curls: 4 sets

D) Seated Rear Lateral Raises: 3 sets

E) DB Deficit RDL: 3 sets

F) Incline Chest Flyes: 3 sets

G) DB Shrugs: 4 sets

Glute Finisher

A) Russian KB Swings: 3 sets (squeeze glutes hard at top of swing)

Strength

A) Sumo DL: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

B) Close Grip Incline BP: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

C) 3-ct Eccentric Back Extensions: 1×10 at 6RPE, 1×10 at 7RPE, 2×10 at 8RPE

D) Bulgarian Split Squats: 3×10 at 7-8RPE

E) T-Bar Row: Density Setsx5

Thursday 11.14.2019

Hypertrophy

Metabolite Training – First set 20-30 reps, then whatever you can squeeze out for subsequent sets. Minimal rest b/w sets; just enough to catch your breath, 10-30 seconds. Sets should significantly drop off. Example: 24, 13, 8, 6.

A) Superset Banded/Bodyweight Back Extensions: 4 sets (first set 8 banded/12+ bodyweight; second set 8 banded/whatever you can get)

B) American Hip Thrust: 3 sets

C) Pushups: 4 sets

D) Wide Grip Bent Row: 3 sets

E) Leaning Lateral Raises: 3 sets

F) Seated DB Shrugs: 4 sets

Glute Finisher

Banded Hip Abduction Triad: leaning forward, sitting upright, leaning back x 3 sets

Strength

A) Snatch Grip RDLs: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

B) Touch and Go BP: 1×10 at 6RPE, 1×10 at 7RPE, 1×10 at 8RPE

C) Goblet Squats: 3×10 at 7-8RPE

D) Chinups: 3×10 at 7-8RPE

E) Biceps/Triceps superset: 3×10 at 7-8RPE

Tuesday 11.12.2019

Hypertrophy

Metabolite Training – First set 20-30 reps, then whatever you can squeeze out for subsequent sets. Minimal rest b/w sets; just enough to catch your breath, 10-30 seconds. Sets should significantly drop off. Example: 24, 13, 8, 6.

A) DB 1 1/4 Bulgarian Split Squats: 4 sets

B) Landmine Press: 3 sets

C) Close Grip BP: 4 sets

D) Banded Pulldown: 3 sets

E) Hanging Hamstring Curl: 3 sets

F) DB Shrugs: 4 sets

Glute Finisher:

A) DB Step Back Lunges: 3 sets

B) Zig Zag Monster Walk (forwards then back – forwards 20-30 first set, then backwards 20-30 first set; rest 10ish seconds b/w sets, perform two more sets

Strength

A) Sumo Squats: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

B) Wide Grip Larsen Press: 1×8 at 6RPE, 1×8 at 7RPE, 1×8 at 8RPE

C) Dips: 3×10 at 7-8RPE

D) SA DB Row: 3×15 at 7-8RPE

E) DB/KB Side Crunches: 3×15 at 7-8RPE

Saturday 11.09.2019

Hypertrophy

Metabolite Training – First set 20-30 reps, then whatever you can squeeze out for subsequent sets. Minimal rest b/w sets; just enough to catch your breath, 10-30 seconds. Sets should significantly drop off. Example: 24, 13, 8, 6.

A) Constant Tension b/w Box Squats: 3 sets

B) Inverted BB Rows: 4 sets

C) Hammer Curls: 4 sets

D) Seated Rear Lateral Raises: 3 sets

E) DB Deficit RDL: 3 sets

F) Incline Chest Flyes: 3 sets

G) DB Shrugs: 4 sets

Glute Finisher

A) Russian KB Swings: 3 sets (squeeze glutes hard at top of swing)

Strength

A) Sumo DL: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

B) Close Grip Incline BP: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

C) 3-ct Eccentric Back Extensions: 1×10 at 6RPE, 1×10 at 7RPE, 2×10 at 8RPE

D) Bulgarian Split Squats: 3×10 at 7-8RPE

E) T-Bar Row: Density Setsx5

Thursday 11.07.2019

Hypertrophy

Metabolite Training – First set 20-30 reps, then whatever you can squeeze out for subsequent sets. Minimal rest b/w sets; just enough to catch your breath, 10-30 seconds. Sets should significantly drop off. Example: 24, 13, 8, 6.

A) Superset Banded/Bodyweight Back Extensions: 4 sets (first set 8 banded/12+ bodyweight; second set 8 banded/whatever you can get)

B) American Hip Thrust: 3 sets

C) Pushups: 4 sets

D) Wide Grip Bent Row: 3 sets

E) Leaning Lateral Raises: 3 sets

F) Seated DB Shrugs: 4 sets

Glute Finisher

Banded Hip Abduction Triad: leaning forward, sitting upright, leaning back x 3 sets

Strength

A) Snatch Grip RDLs: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

B) Touch and Go BP: 1×10 at 6RPE, 1×10 at 7RPE, 1×10 at 8RPE

C) Goblet Squats: 3×10 at 7-8RPE

D) Chinups: 3×10 at 7-8RPE

E) Biceps/Triceps superset: 3×10 at 7-8RPE

Tuesday 11.05.2019

Hypertrophy

Metabolite Training – First set 20-30 reps, then whatever you can squeeze out for subsequent sets. Minimal rest b/w sets; just enough to catch your breath, 10-30 seconds. Sets should significantly drop off. Example: 24, 13, 8, 6.

A) DB 1 1/4 Bulgarian Split Squats: 4 sets

B) Landmine Press: 3 sets

C) Close Grip BP: 4 sets

D) Banded Pulldown: 3 sets

E) Hanging Hamstring Curl: 3 sets

F) DB Shrugs: 4 sets

Glute Finisher:

A) DB Step Back Lunges: 3 sets

B) Zig Zag Monster Walk (forwards then back – forwards 20-30 first set, then backwards 20-30 first set; rest 10ish seconds b/w sets, perform two more sets

Strength

A) Sumo Squats: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

B) Wide Grip Larsen Press: 1×8 at 6RPE, 1×8 at 7RPE, 1×8 at 8RPE

C) Dips: 3×10 at 7-8RPE

D) SA DB Row: 3×15 at 7-8RPE

E) DB/KB Side Crunches: 3×15 at 7-8RPE

Saturday 11.02.2019

WUT? How is it already November???

Hypertrophy

DELOAD WEEK! Use this week as an opportunity to let your body rest.

A) Constant Tension b/w Box Squats: 2×12

B) Inverted BB Rows: 2×12

C) Hammer Curls: 2×12

D) Seated Rear Lateral Raises: 2×12

E) DB Deficit RDL: 2×12

F) Incline Chest Flyes: 2×12

G) DB Shrugs: 2×12

Strength

Meet Prep A

A) Rest your toosh

B) Rest your smoosh

Non Meet Prep B

A) Sumo DL: 11×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

B) Close Grip Incline BP: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

C) 3-ct Eccentric Back Extensions: 1×10 at 6RPE, 1×10 at 7RPE, 2×10 at 8RPE

D) Bulgarian Split Squats: 3×10 at 7-8RPE

E) Landmine Row: Density Setsx5

Thursday 10.31.2019

HAPPY HALLOWEEN! We will be closing at 6:30 tonight so we can spend some time with our kids. Thank you!

Hypertrophy

DELOAD WEEK! Use this week as an opportunity to let your body rest.

A) Superset Banded/Bodyweight Back Extensions: 2×4/6

B) American Hip Thrust: 2×12

C) Pushups: 2×10

D) Wide Grip Bent Row: 2×12

E) Leaning Lateral Raises: 2×12

F) Seated DB Shrugs: 2×12

Strength

Meet Prep A

A) Rest your booty

B) Rest your tooties

Non-Meet Prep B

A) Snatch Grip RDLs: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

B) Touch and Go BP: 1×10 at 6RPE, 1×10 at 7RPE, 2×10 at 8RPE

C) Goblet Squats: 3×10 at 7-8RPE

D) Chinups: 3×10 at 7-8RPE

E) Delt Triad: 3×10 at 7-8RPE

Tuesday 10.29.2019

Tell Becky and Taylor congrats on their first powerlifting meet! Can’t wait to hear how it went.

Hypertrophy

DELOAD WEEK! Please take this week as an opportunity to let your body rest.

A) DB 1 1/4 Bulgarian Split Squats: 2×12

B) Landmine Press: 2×12

C) Close Grip BP: 2×12

D) Banded Pulldown: 2×12

E) Hanging Hamstring Curl: 2×12

F) DB Shrugs: 2×12

Strength

Meet Prep A

DELOAD

A) Rest your butts

B) Rest your boobs

C) You’ll do last week’d deload, come in and I’ll show ya

Non Meet Prep B

A) Sumo Squats: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

B) Wide Larsen Press: 1×8 at 8RPE, 1×8 at 7RPE, 2×8 at 8RPE

C) Dips: 3×10 at 7-8RPE

D) SA DB Row: 3×15 at 7-8RPE

E) DB/KB Side Crunches: 3×15 at 7-8RPE

Saturday 10.26.2019

GOOD LUCK to our powerlifters competing in the meet today at UNO!!!

Hypertrophy

FINAL HEAVY WEEK! Next week is deload and preparation for Metabolite Training!

A) Heels Elevated Goblet Squats: 4×12

B) Banded Pulldowns: 5×20

C) Wide Grip Bent Over Row: 4×10

D) EZ Curls: 5×10

E) SLRDL: 3×10 e/l

F) Flat Bench Chest Flyes: 4×10

G) Abs: 6×10

Optional Glute Finisher

A) Standing Banded Kickback: 3×10 e/l

B) KB Russian Swing: 3×12

Express

A1) Wide Grip Bent Over Row: 4×10

A2) SLRDL: 3×10 e/l

B1) Banded Pulldowns: 5×20

B2) Heels Elevated Goblet Squats: 4×12

C1) EZ Curls: 5×10

C2) Flat Bench Chest Flyes: 4×10

D) Abs: 6×10

Strength

Program A Meet Prep

MEET DAY!!!!!

Program B Non-Meet Prep

DELOAD

A) 5-ct Eccentric Sumo DL: 1×5 at 6RPE, 1×5 at 7RPE, 1×5 at 8RPE

B) Pushups: 3xAMRAP w/ 2-minute rest b/w sets

C) Banded Anti-Rotation Deadbugs: 3×15 at 7-8RPE