Saturday 01.25.2020

(Or Thursday )

Hypertrophy

A) BB Stiletto Squats: 4×12

B) Incline Close Grip BP: 4xAMRAP (min 8)

C) Wide Pushups (use box if going to floor is too difficult): AFAP 60

D) EZ OH Extension: 4xAMRAP (min 8)

E) Lateral Raises: 3×12

F) DB Hammer Curls: AFAP 60

G) GH Raises: 7×12

H) BB Glute Bridge: 4×15

Express

A1) Stiletto Squats: 4×12

A2) EZ OH Extension: 4xAMRAP (min 8)

B1) GH Raises: 7×12

B2) Incline Close Grip BP: 4xAMRAP (min 8)

C1) Lateral Raises: 3×12

C2) BB Glute Bridge: 4×15

D) Wide Pushups (use box if necessary): AFAP 60

E) DB Hammer Curls: AFAP 60

Strength

A) LBBS: 1×1 at Opener (~90%), 3×3 at 80% of Opener

B) 1-ct Pause BP: 1×1 at Opener (~90%), 3×3 at 83% of Opener

C) DL: 1×1 at Opener (~90%), 3×3 at 75% of Opener

Hybrid

A) Clean + Power Jerk: 1×3+2 (daily max)

B) Block Snatch Pull: 1×3 (daily max)

C) BS: 4×3 +1-10 lbs from last 4×3

D) BS: 1xAMRAP at 64%

E) Sumo or Conventional DL: 1×3 (daily max)

F) Press: 1×5 (daily max)

G) Tricep Extensions: 3×12-15 (failure)

H) Pendlay Rows: 3×12

I) Standing Oblique Crunch: 4×10 e/s

Thursday 01.23.2020

Hypertrophy

A) BB Stiletto Squats: 4×8

B) Sumo DL: 5×8

C) SL BB DL: 4×8 e/l

D) Calves on balance beam: 5×20

E) Seated DB Press: 2×12

F) Pullups: AFAP 35

G) Seated DB Shrug: 6×20

H) Supine Grip DB Curls:  5×12

Express

A1) Stiletto Squats: 4×8

A2) Supine Grip DB Curls: 5×12

B1) Seated DB Shrug: 6×20

B2) Sumo DL: 5×8

C1) Calves on Beam: 5×20

C2) SL BB DL: 4×8 e/l

D) Seated DB Press: 2×12

E) Pullups: AFAP 35

Strength

A) DL: 1×1 at 9RPE, 2×3 at 75%

B) Larsen Press: 1×3 at 7RPE, 1×3 at 8RPE

C) Belt Squats: 2×8 at 7-8RPE

D) UH Pulldowns: 2×8 at 7-8RPE

Hybrid

A) Snatch+HangSnatch+TNG Snatch: 1×1+2+2 (daily max)

B) Block Clean: 1×3 (daily max)

C) Skater Squats: 4×15 e/l

D) BS: 3×5 +1-10 lbs from last 3×5

E) Pendlay Rows: 3×12-15

F) Hammer Curls: 2xAMRAP (between 20-25)

G) DB Rear Lateral Raises: 2×10-15

H) Toes to Bar: 3×10-20

Tuesday 01.21.2020

Hypertrophy

A) BP: 5×8

B) Press: 3×8

C) Dips: 5×8

D) Banded Flies: 4×12

E) BB Shrug: 6×10

F) BB Upright Row: 4×10

G) EZ Curls: 4×8

H) Abs of choice: 4×20

Express

A1) BP: 5×8

A2) Abs: 4×20

B1) Press: 3×8

B2) Upright Row: 4×10

C1) BB Shrug: 6×10

C2) Dips: 5×8

D1) Banded Flies: 4×12

D2) EZ Curls: 4×8

Strength

A) LBBS: 1×1 at 9RPE, 3×3 at 75%

B) 1-ct Pause BP: 1×1 at 9RPE, 3×3 at 75%

C) Incline BP: 2×6 at 7-8RPE

D) EZ Bent Row: 2×8 at 7-8RPE

Hybrid

A) Power Snatch: 2×3 (AHAP)

B) BS: 3×6 +1-10 lbs from last 3×6

C) BP: 3×3 +1-10 lbs from last 3×3

D) Close Grip BP: 2×6-12 (failure)

E) GH Raises: 3×12-15

F) Wtd Lunges: 3×10 e/l

G) SL RDL: 3×12 e/l

Saturday 01.18.2020

This is a great list! One of my goals for the year (including getting in a minimum of four workouts a week and following my macros; yes, it’s even hard for those of us who own gyms) is spending more time doing relaxing activities, especially those I can do with my kids. I tend to pile stressful stuff on my plate and then wonder why I’m stressed all the time…gee, I wonder why. I have these goals written on the whiteboard. Have you written your goals up yet?

Hypertrophy

FIRST HEAVY WEEK! This cycle is pretty intense, so make sure you are starting at a weight where you have room to progress over the next four weeks. You should not be missing reps; this is a hypertrophy program, not a strength program. That being said, weights NEED to be challenging. Please make sure you are getting adequate sleep, water, and nutrition.

A) BB Stiletto Squats: 4×12

B) Incline Close Grip BP: 4xAMRAP (min 8)

C) Wide Pushups (use box if going to floor is too difficult): AFAP 50

D) EZ OH Extension: 4xAMRAP (min 8)

E) Lateral Raises: 3×10

F) DB Hammer Curls: AFAP 50

G) GH Raises: 6×12

H) BB Glute Bridge: 3×15

Express

A1) Stiletto Squats: 4×12

A2) EZ OH Extension: 4xAMRAP (min 8)

B1) GH Raises: 6×12

B2) Incline Close Grip BP: 4xAMRAP (min 8)

C1) Lateral Raises: 3×10

C2) BB Glute Bridge: 3×15

D) Wide Pushups (use box if necessary): AFAP 50

E) DB Hammer Curls: AFAP 50

Strength

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

B) 2-ct Pause BP: 1×6 at 6RPE, 1×6 at 7RPE, 2×6 at 8RPE

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

Hybrid

A) Power Clean + Push Press: 1×2+3 (daily max)

B) Hang Clean: 1×2 (daily max)

C) BS: 4×3 at 85%

D) DL: 1×6 (daily max)

E) Pullups: 3×10-12

F) BB Curls: 2×6-12 (to failure)

G) Yoke Carry: 3xlength of gym AHAP

H) Landmine Oblique Twists: 4×10 e/s

Thursday 01.16.2020

Hypertrophy

FIRST HEAVY WEEK! This cycle is pretty intense, so make sure you are starting at a weight where you have room to progress over the next four weeks. You should not be missing reps; this is a hypertrophy program, not a strength program. That being said, weights NEED to be challenging. Please make sure you are getting adequate sleep, water, and nutrition.

A) BB Stiletto Squats: 4×8

B) Sumo DL: 4×8

C) SL BB DL: 3×8 e/l

D) Calves on balance beam: 5×20

E) Seated DB Press: 2×10

F) Pullups: AFAP 30

G) Seated DB Shrug: 5×20

H) Supine Grip DB Curls:  4×12

Express

A1) Stiletto Squats: 4×8

A2) Supine Grip DB Curls: 4×12

B1) Seated DB Shrug: 5×20

B2) Sumo DL: 4×8

C1) Calves on Beam: 5×20

C2) SL BB DL: 3×8 e/l

D) Seated DB Press: 2×10

E) Pullups: AFAP 30

Strength

A) DL: 1×3 at 8RPE, 1×3 at 75%, 2×3 at 68%

B) Larsen Press: 1×5 at 6RPE. 1×5 at 7RPE, 1×5 at 8RPE

C) Belt Squats: 3×8 at 7-8RPE

D) UH Lat Pulldowns: 3×8 at 7-8RPE

Hybrid

A) Snatch Pull + Snatch: 1×3+1 (daily max)

B) Snatch Pull: 3×3 at 100-120%

C) BS: 3×5 at 75%

D) BS: 1xAMRAP at 62.5%

E) BP: 3×2 at 90%

F) BP: 1xAMRAP at 70%

G) Sumo DL: 1×3 (daily max)

H) WTD Lunges: 3×10 e/l

I) Alternating Single Leg T2B: 4×8-12 e/l

Tuesday 01.14.2020

Hypertrophy

FIRST HEAVY WEEK! This cycle is pretty intense, so make sure you are starting at a weight where you have room to progress over the next four weeks. You should not be missing reps; this is a hypertrophy program, not a strength program. That being said, weights NEED to be challenging. Please make sure you are getting adequate sleep, water, and nutrition.

A) BP: 4×8

B) Press: 3×8

C) Dips: 4×8

D) Banded Flies: 4×12

E) BB Shrug: 5×10

F) BB Upright Row: 3×10

G) EZ Curls: 3×8

H) Abs of choice: 3×20

Express

A1) BP: 4×8

A2) Abs: 3×20

B1) Press: 3×8

B2) Upright Row: 3×10

C1) BB Shrug: 5×10

C2) Dips: 4×8

D1) Banded Flies: 4×12

D2) EZ Curls: 3×8

Strength

A) LBBS: 1×1 at 8RPE, 2×3 at 83%, 1×3 at 75%

B) 1-ct Pause BP: 1×1 at 8RPE, 2×3 at 83%, 2×3 at 75%

C) Incline BP: 3×6 at7-8RPE

D) Bent Over EZ Row: 3×8 at 7-8RPE

Hybrid

A) BS: 3×6 at 70%

B) BS: 1xAMRAP at 60%

C) BP: 3×3 at 85%

D) BP: 1xAMRAP at 65%

E) Flat Flyes: 2×10-15

F) Dips: 2×8-12

G) Close Grip BP: 2×6-12 (to failure)

H) Tricep Extensions: 2×10-15 (to failure)

I) DB Lateral Raises: 2×10-15 (to failure)

J) Seated Rear DB Lateral Raises: 2×10-15

K) Side Planks: 3x30sec e/s

Saturday 01.11.2020

Last day of FREE WEEK! Come on in.

Hypertrophy

DELOAD! New cycle starts this week, but go light. All weights should be 50% of first week weights.

A) BB Stiletto Squats: 2×6

B) Incline Close Grip BP: 2×5

C) Wide Pushups (use box if going to floor is too difficult): 2×10

D) EZ OH Extension: 2×8

E) Lateral Raises: 2×5

F) DB Hammer Curls: 2×10

G) GH Raises: 2×5

H) BB Glute Bridge: 2×8

Strength

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

B) 2-ct Pause BP: 1×6 at 6RPE, 1×6 at 7RPE, 2×6 at 8RPE

C) 3-ct Eccentric DL: 1×6 at 5RPE, 1×6 at 6RPE, 2×6 at 7RPE

Hybrid

A) Power Snatch: 2×3 AHAP

B) BS: 3×6

C) BP: 3×3

D) Close Grip BP: 2×6-12

E) GH Raises: 3×12-15

F) Wtd Lunges (DB, KB, or BB): 3×10 e/l

G) Farmers Carry: 3×30 steps

Thursday 01.09.2020

Hypertrophy

DELOAD! New cycle starts this week, but go light. All weights and efforts should be 50% of first week weights.

A) BB Stiletto Squats: 2×4

B) Sumo DL: 2×4

C) SL BB DL: 2×4 e/l

D) Calves on balance beam: 2×10

E) Seated DB Press: 2×5

F) Pullups: AFAP 12

G) Seated DB Shrug: 2×10

H) Supinated DB Curls:  2×6

Strength

A) DL: 1×1 at 8RPE. 1×5 at 75%. 1×5 at 68%

B) Larsen Press: 1×5 at 6RPE, 1×5 at 7RPE, 1×5 at 8RPE

C) Belt Squats: 3×8 at 7-8RPE

D) UH Lat Pulldowns: 3×8 at 7-8RPE

Hybrid

NEW CYCLE!

A) Snatch Pull + Snatch: 1x 3+1 (daily max)

B) Snatch Pull: 3×3 at 100-120%

C) BS: 3×5 at 75%

D) BP: 3×2 at 90%

E) BS: 1×10 (10 rep max; rest 5-10 minutes after)

F) Sumo DL: 1×3 (daily max)

G) DB Walking Lunges: 3×6-10

H) Single Leg RDL: 3×10 e/l

Tuesday 01.07.2020

FREE WEEK!

Hypertrophy

DELOAD. New cycle starts this week, but go light! All weights should be about 50% of your first week weight.

A) BP: 2×4

B) Press: 2×4

C) Dips: 2×4

D) Banded Flies: 2×6

E) BB Shrug: 2×5

F) BB Upright Row: 2×5

G) EZ Curls: 2×4

H) Abs of choice: 2×10

Strength

A) LBBS: 1×1 at 8RPE, 2×5 at 75%, 1×5 at 68%

B) 1-ct Pause BP: 1×1 at 8RPE, 2×5 at 75%, 2×5 at 68%

C) Incline BP: 3×6 at 7-8RPE

D) Bent Over EZ Row: 3×8 at 7-8RPE

Hybrid

NEW CYCLE!

A) BS: 3×6 at 70%

B) BP: 3×3 at 85%

C) Incline BP: 2×6-12

D) Incline DB Flyes: 2×10-15

E) Dips: 2×8-12

F) BB Skull Crushers: 2×6-12

G) DB Tricep Extensions: 2×10-15

H) DB Lateral Raises: 2×10-15

I) DB Rear Lateral Raises: 2×10-15

Saturday 01.04.2020

FREE WEEK next week along with two new programs in Hybrid and Hypertrophy! First 20 new members of 2020 will get our unlimited membership for the price of three-days-a-week! New apparel order! ALL THE EXCLAMATIONS!!!

Hypertrophy

FINAL HEAVY WEEK! Deload starts Tuesday.

A) Deadlift (Sumo OR Conventional): Choose any weight and rep scheme and go for a PR!

B) Stiff Legged DL: 2×8

C) Press: 3×6

D) Tempo Goblet Squat (4 seconds down, 4 seconds up): 3×6

E) Inverted Row: 3xAMRAP

F) Knee Banded In/Out Hip Thrust: 3×12

Strength

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

B) 2-ct Pause BP: 1×6 at 6RPE, 1×6 at 7RPE, 2×6 at 8RPE

C) 3-ct Eccentric DL: 1×6 at 5RPE, 1×6 at 6RPE, 2×6 at 7RPE