Monday 5/16/22

Warmup

Full & Minimal Gyms

A. One Arm DB/KB Snatch: (do all sets on one arm, then the other. Go heavy!)

left arm 4 x 3 reps; rest 30 sec

right arm 4 x 3 reps; rest 30 sec

B. Gob-bell Squat: 5 x 5,4,3,4,5; rest 1 min

note-increase weight 5-10% as reps decrease, then reduce as they go back up. Barbell, DBs, or KBs.

C. 3 rounds:

10/leg DB/KB Rear Foot Elevated Split Squat – weight in working leg’s hand.

10 DB/KB Z-Press

Band Bicep EQI to failure

D. Band Spine Flexion

Friday 5/13/22

Warmup

Full & Minimal Gyms

A. One Hand Deadlift Medley, 3 rounds: (Barbell, KB, or DB)

3/3 Suitcase Deadlifts

3/3 One Hand Deadlifts

3/3 One Hand Jefferson Deadlifts

Note-get weight used & time to completion.

B. 15 min AMRAP:

100’ Weighted Carry*

100’ Shuttle Run

100’ Walking Lunge

*This can be a sandbag/D-ball carry, barbell Zercher carry, DB/KB farmer’s carry, or other odd object.

Note-get HR at completion, then HR at 1 min after to get your 1’ heart rate recovery. Record how many rounds/reps you got, plus average HR.

C. 3 rounds:

4 Jefferson Curl Squat to Pike

8 Straight Leg Curl-Ups

Thursday 5/12/22

Warmup

Full & Minimal Gyms

A. Twisting Press -OR- Side Press: build to a max -OR- 3RM each side

note-pick lift based on ability and do either a 1RM or 3RM based on the weights you have. (can also be max reps at your heaviest weight)

B. Pulling Test: (pick one)

• Weighted Chin-up – find your 1RM

• Bodyweight Strict Chin-ups -OR- Pullups – 1 x max reps

• Negative Chin-up – 1 x max time (as slow as possible)

C. DB Swing Clean & Strict Press: amrap in 60 sec

note-see video for variations and loading

D. Range work, once each:

Supine DB Eccentric External Rotations x 6/side @60A0 tempo

Internal Rotation Impulses x 100/arm

Prone ER Contractions x 6 @5 sec each

Wtd Incline Dislocates 2 x 5

Bent Over Row/Cuban/Y Lifts x 5

Tuesday 5/10/22

Warmup

Full & Minimal Gyms

A. 30 min amrap @HR~70-80% max (all nasal breathing ideally)**:

Run 400m*

50 Slalom Hop Jump Rope Singles

10 alt’g Step Ups

*or sub Row 500m/Bike a set distance taking ~2-3 min, etc.

**get HR at completion, then HR at 1 min after to get your 1’ heart rate recovery. Record how many rounds/reps you got, plus average HR.

B. 3 rounds:

6/side CrossLeg Side Bends

6/arm Turkish Get-Up Situps

C. Band External Rotation EQI: 1 x 1/side to failure

Monday 5/9/22

Warmup

Full Gyms

A. “Gobbell” Squat: build to a max

B. Hack Lift: build to a max

C. Back Squat: 1 x amrap in 60 sec

note-choose a weight you are comfortable with and can re-test with in a couple of weeks. Record weight & reps done in 60 sec.

D. 3 rounds:

5/5 Shoot-Thru Burpees

5/5 Side Plank Hip Dips

5 Reverse Nordics

5/5 Diagonal Stretch 

Minimal is Maximal Gyms

A. DB/KB “Gobbell” Squat: build to a max, or max rep set at the heaviest weight you are able to use.

B. DB or KB Hack Squat: build to a max, or max rep set at the heaviest weight you are able to use.

C. Goblet Squat: 1 x amrap in 60 sec

note-choose a weight you are comfortable with and can re-test with in a couple of weeks. Record weight & reps done in 60 sec.

D. 3 rounds:

5/5 Shoot-Thru Burpees

5/5 Side Plank Hip Dips

5 Reverse Nordics

5/5 Diagonal Stretch 

Friday 5/6/22

Warmup

Full Gyms

A. One Hand Deadlift: build to a heavy single each hand.

B1. Barbell RDL: 3 x 6 @3111; rest 60 sec

B2. Top Range Single Leg Hip Thrusts: 3 x 10/leg @2020; rest 60 sec

C. Split Stance Outside KB Swing: 5 x 10/10; 5 breath recovery b/t each set.

D. 3 rounds:

10/10 Elephant Walk

15 sec Tuck/Half-L/L-Hang

Minimal is Maximal Gyms

A. One Hand KB/DB Deadlift: accumulate 20 reps/arm @5050 tempo – rest & switch as needed.

B1. DB/KB RDL: 3 x 6-9 @3111; rest 60 sec

B2. Top Range Single Leg Hip Thrusts: 3 x 10/leg @2020; rest 60 sec

C. Split Stance Outside KB Swing: 5 x 10/10; 5 breath recovery b/t each set.

D. 3 rounds:

10/10 Elephant Walk

15 sec Tuck/Half-L/L-Hang

Thursday 5/5/22

Warmup

Full & Minimal Gyms

A. 2 rounds prep:

30 sec Single Leg Glute Bridge w/Ankle Pump

10/side Half Kneeling Hip w/Internal Rotation

30 sec/side Wtd Ankle/Pronation Stretch

+

if running, test your run route in advance – for this workout, it shouldn’t take you more than 2 minutes.

B. 5 rounds on a 4 min timer:

Run 400m*

8 Power Cleans -OR- see below**

On the runs, use a pace that you can match exactly for all 5 sets. (likely ~70% effort). For the Power Cleans or other lift**, start at a load you can do for one unbroken set. Build in load each set if you have the weights, but try to keep them unbroken as long as possible.

*Sub Row, Bike, or Jump Rope as needed.

**Pick your lift here based on equipment & skill. It can be DB/KB Cleans, a deadlift or squat variation, or even Power or DB Snatches if you prefer. Just follow the loading as described.

C. Lunge ISO Hold: 1 x 2:30’/side; rest 1 min b/t sides (running clock)

Tuesday 5/3/22

Warmup

Full Gyms

A. Prep, once:

Sleeper Stretch – contract relax ~2 min/side

Eccentric DB External Rotations x 5-6/side @60A0

Pushup Scap Circles: 3 x 5/direction w/slow control; RAN

B. Bench Press: 4 reps EMOM for 10 min

C. Alt EMOM for 10 min:

1st min – 6/arm DB/KB Chainsaw Row

2nd min – 6/arm Turkish Get-Up Situps

D. Band External Rotation EQI: 1 x 1/side to failure

Minimal is Maximal Gyms

A. Prep, once:

Sleeper Stretch – contract relax ~2 min/side

Eccentric DB External Rotations x 5-6/side @60A0

Pushup Scap Circles: 3 x 5/direction w/slow control; RAN

B. DB/KB Bench Press: amrap in 15 sec EMOM for 10 min

C. Alt EMOM for 10 min:

1st min – 6/arm DB/KB Chainsaw Row

2nd min – 6/arm Turkish Get-Up Situps

D. Band External Rotation EQI: 1 x 1/side to failure

Mon 5/2/22

Warmup

Full Gyms

A1. Single Leg On/Off Hops: 2 x 15/leg; rest 30 sec

A2. Swan Hops: 2 x 8/leg; rest 30 sec

B. Squat (Front or Back): in 15 min, build to a safe max

C. 3 rounds:

Run 400m

50 steps Walking Lunge

100 Heavy Rope Singles

D. 2 rounds:

5/5 Standing Hamstring Side Bends

5/5 Diagonal Stretch

3 Reverse Nordics

Minimal is Maximal Gyms

A1. Single Leg On/Off Hops: 2 x 15/leg; rest 30 sec

A2. Swan Hops: 2 x 8/leg; rest 30 sec

B. Wtd Bench Pistol Squat: in 15 min, build to a max each leg

C. 3 rounds:

Run 400m

50 steps Walking Lunge

100 Heavy Rope Singles

D. 2 rounds:

5/5 Standing Hamstring Side Bends

5/5 Diagonal Stretch

3 Reverse Nordics

Friday 4/29/22

Warmup

Full Gyms

A. Round Robin Deadlift: work to a moderately heavy weight of the complex:

note-round robin is one rep of each: 

1 Sumo Deadlift

1 Jefferson Deadlift L

1 Jefferson Deadlift R

1 Hack Lift

1 Conventional Deadlift

B. 5 rounds:

5 Pullups

10 Deadlifts, Round Robin variations* (use 70-75% of “A”)

15 Pushups

rest until you can complete 3 consecutive 5 sec nasal exhales

*change DL variations each round. R1 – sumo. R2 – Jeff. DL L, etc…

C. 2 rounds:

10 Standing Pancake Pulls

5/5 Long Cossacks

1 min/side Calf Raise ISO Hold

Minimal is Maximal Gyms

A. Complete 3 rounds, resting as needed for quality:

5 DB/KB Sumo Deadlifts

5/side DB/KB Split Squats, with the weight in the front leg’s hand

5 KB/DB Hack Squats on steep slant

5 DB/KB Jump Squats

B. 5 rounds:

5 Pullups

10 KB Deadlifts, Round Robin variations* 

15 Pushups

rest until you can complete 3 consecutive 5 sec nasal exhales

*change DL variations each round. R1 – sumo. R2 – Split squat L, etc…

C. 2 rounds:

10 Standing Pancake Pulls

5/5 Long Cossacks

1 min/side Calf Raise ISO Hold