Tuesday 11/16/21

Warmup

Full Gyms

A. Complete 4 rounds, working up to a max weight: (not for time)

6 alt’g DB/KB Power Snatches

3 Box Jumps for max power (sub Vertical Jumps)

30/leg Single Leg Lateral Hops

B1. Bench Press: 4 x 5 @31X1; rest 90 sec

note-heavy all 4 sets.

B2. Strict Pullups: 4 x 5; rest 90 sec

note-weighted if able. If 5 reps not possible, do jumping w/4 sec negatives as needed.

C. 6 rounds:

5 Straight Leg Wtd Overhead Situps

6 DB/BB Curls @3010

Minimal is Maximal Gyms 

A. Complete 4 rounds, working up to a max weight: (not for time)

6 alt’g DB/KB Power Snatches

3 Box Jumps for max power (sub Vertical Jumps)

30/leg Single Leg Lateral Hops

B1. DB/KB Bench Press: 4 x 5-8 @31X1; rest 90 sec

note-heavy all 4 sets. Ideally 5-6 reps/set, but adjust range to the weights you have. 

B2. Strict Pullups: 4 x 5; rest 90 sec

note-weighted if able. If 5 reps not possible, do jumping w/4 sec negatives as needed.

C. 6 rounds:

5 Straight Leg Wtd Overhead Situps

6 DB Curls @3010

Monday 11/15/21

Warmup

Full Gyms

A. Deadlift: 4 x 5 @32X1; rest 2 min

note-heavy all 4 sets, around 80%+1RM.

B. Barbell Strict Press: 3 reps EMOM for 10 min, use around 70%1RM.

C. One Arm DB Row: 40 reps/arm, accumulate as quickly as you can with good form.

note-use last week’s weight or more – use roughly a 10 rep max.

D. 5 rounds for time:

6 DB Standing French Presses

6 DB Lateral Raises

50 Heavy Rope Singles

Minimal is Maximal Gyms

A. Single Leg KB/DB Deadliftt: 4 x 5/5 @31X1; rest 90 sec

note-heavy all 4 sets.

B. DB/KB Strict Press: 3 reps EMOM for 10 min, use around 70%1RM.

note-do 3/3 EMOM if only one weight.

C. One Arm DB Row: 40 reps/arm, accumulate as quickly as you can with good form.

note-use last week’s weight or more – use roughly a 10 rep max.

D. 5 rounds for time:

6 DB Standing French Presses

6 DB Lateral Raises

50 Heavy Rope Singles

Friday 11/12/21:

Warmup

Full & Minimal Gyms

A. 3 rounds @aerobic pace:

Run 800m, Row 1000m, Bike 1.3 miles, or Bwt. circuit below* (pick one)

120 Heavy Rope Singles

50 KB Swings – (light)

120 Heavy Rope Singles

*Bodyweight circuit if Run/Row/Bike not an option

3 rounds:

20 Jumping Jacks

10/10 Heidens

20/20 Mtn Climbers

10 Squat Thrusts

B. 3 rounds for quality:

10 Hanging Shoulder Circles (5/direction)

10 Sissy to Cyclist Squats

10 Reverse Curls

10/side Lateral Squat to Lift-Offs

5/5 One DB Overhead Situps

Thursday 11/11/21

NOTE-today, (as we did on Monday) the last set of each exercise is a drop set. If using a barbell, make sure that you have smaller plates on the ends you can easily remove. If DBs/KBs, have a lighter weight nearby. You do the 4th set of 5-8 reps as normal and at the weight you did on the prior sets, then rest 10 sec while reducing weight/grabbing a lighter weight, then resume the exercise for an AMRAP set at the lighter weight. It’s just like last week’s clusters, except this time we do it with reduced weight so you’ll get quite a few more reps. Reduce weight by 10-15%. See video for more details!

Warmup

Full Gyms

A. Strict Chin-Ups: 2 x amrap(-1); rest 2 min

-OR-

A. Negative Chin-Up: 2 x 1 as slowly as able; rest 2 min

B1. Back or Front Squat: 4 x 5-8 @30X1; rest 90 sec

B2. Ring/Bar Row: 4 x 5-8 @30X0; rest 90 sec

note-move to an easier angle for the drop set on these.

C1. Bench Press, mid-grip: 4 x 5-8 @31X1; rest 90 sec

C2. DB Hammer Curls: 4 x 5-8 @3010; rest 90 sec

Minimal is Maximal Gyms

A. Strict Chin-Ups: 2 x amrap(-1); rest 2 min

-OR-

A. Negative Chin-Up: 2 x 1 as slowly as able; rest 2 min

B1. DB/KB Front or Goblet Squat: 4 x 10 @2020; rest 90 sec

B2. Ring/Bar Row: 4 x 5-8 @30X0; rest 90 sec 

note-move to an easier angle for the drop set on these.

C1. DB Bench Press: 4 x 5-8 @31X1; rest 90 sec

C2. DB Hammer Curls: 4 x 5-8 @3010; rest 90 sec

Tue 11/9/21

Warmup

Full & Minimal Gyms

A. “Nervous System Blaster” 3 rounds, 1 min rest

B. AMRAP in 12 min:

5 Hanging Leg Raises

10 KB/DB Taters

50 Heavy Rope Singles

C. 3 rounds for quality:

3/3 Hi/Lo Windmills

5/5 Floor or Bar Windshield Wipers

10 Plate Lu Raises @3020

15 sec/side Single Leg Table Hold

Monday 11/8/21

Warmup

NOTE-today, the last set of each exercise is a drop set. If using a barbell, make sure that you have smaller plates on the ends you can easily remove. If DBs/KBs, have a lighter weight nearby. You do the 5th set of 5-8 reps as normal and at the weight you did on the prior sets, then rest 10 sec while reducing weight/grabbing a lighter weight, then resume the exercise for an AMRAP set at the lighter weight. It’s just like last week’s clusters, except this time we do it with reduced weight so you’ll get quite a few more reps. Reduce weight by 10-15%. See video for more details!

Full Gyms

A1. Barbell RDL: 5 x 5-8* @32X1; rest 90 sec

note-*5th set is the drop set.

A2. One Arm Braced DB Press: 5 x 5-8*/arm @31X1; rest 90 sec

note-*5th set is the drop set.

B1. One Arm DB Row: 3 x 5-8*/arm @30X1; rest 90 sec

note-*3rd set is the drop set.

B2. DB Skull Crushers: 3 x 7-9* @3010; rest 90 sec

note-*3rd set is the drop set.

Minimal is Maximal Gyms

A1. DB/KB RDL: 5 x 5-8* @32X1; rest 90 sec

note-*5th set is the drop set.

A2. One Arm Braced DB Press: 5 x 5-8*/arm @31X1; rest 90 sec

note-*5th set is the drop set.

B1. One Arm DB Row: 3 x 5-8*/arm @30X1; rest 90 sec

note-*3rd set is the drop set.

B2. DB Skull Crushers: 3 x 7-9* @3010; rest 90 sec

note-*3rd set is the drop set.

Friday 11/5/21

Warmup

Note-on all 4 exercises today, on sets 4&5, perform a rest-pause set: after nearing or reaching failure, rest 10 sec, then go again and try to get as many more reps as possible. It will be just a few at most. See video for details. (same as done on Tuesday)

Full Gyms

A1. Back or Front Squat: 5 x 5-8 @30X1; rest 90 sec

A2. Strict Chin-Ups: 5 x 1-8 @31X0; rest 90 sec

-OR-

A2. Ring/Bar Row: 5 x 5-8 @30X0; rest 90 sec (3rd sub can be DB rows)

B1. Bench Press, mid-grip: 5 x 5-8 @31X1; rest 90 sec

B2. DB Hammer Curls: 5 x 5-8 @3010; rest 90 sec

Minimal is Maximal Gyms

A1. DB/KB Front or Goblet Squat: 5 x 10 @2020; rest 90 sec

A2. Strict Chin-Ups: 5 x 1-8 @31X0; rest 90 sec

-OR-

A2. Ring/Bar Row: 5 x 5-8 @30X0; rest 90 sec (3rd sub can be DB rows)

B1. DB Bench Press: 5 x 5-8 @31X1; rest 90 sec

B2. DB Hammer Curls: 5 x 5-8 @3010; rest 90 sec

Thursday 11/4/21

Warmup

Full Gyms

A. Complete as many reps as possible in 8 min of:

Strict Presses @~65% of your max.

Each time you break, perform 100 Heavy Rope Singles.

+

rest 4 min

+

B. Complete as many reps as possible in 8 min of:

BB Hip Thrusts @~75% of your max.

Each time you break, perform 30 Air Squats on the slant board.

C. 2 rounds:

20/20 Split Stance Calf Raises

15 sec Tuck, Half-L, or L-Hang

10 Weighted Situps – heavier

5 Jefferson Curls

Minimal is Maximal Gyms

A. Complete as many reps as possible in 8 min of:

DB/KB Strict Presses @~65% of your max. (alt. arms if only one weight)

Each time you break, perform 100 Heavy Rope Singles.

+

rest 4 min

+

B. Complete as many reps as possible in 8 min of:

Feet Elevated Hip Thrusts

Each time you break, perform 30 Air Squats on the slant board.

C. 2 rounds:

20/20 Split Stance Calf Raises

15 sec Tuck, Half-L, or L-Hang

10 Weighted Situps – heavier

5 Jefferson Curls

Tuesday 11/2/21

Warmup

Full Gyms

Note-on both A1 & A2, on sets 4&5, perform a rest-pause set: after nearing or reaching failure, rest 10 sec, then go again and try to get as many more reps as possible. (will be just a few at most) See video for details.

A1. Deadlift: 5 x 5-8 @32X1; rest 2 min

A2. One Arm Braced DB Press: 5 x 5-8/arm @31X1; rest 2 min

B1. One Arm Arc DB Row: 2 x 5-8/arm @30X1; rest 90 sec

note-on both sets, rest 10 sec after your last rep, then 1 x amrap after that. (same as you did with A1/A2)

B2. Diamond Pushups: 2 x 7-9 @3020; rest 90 sec

note-no rest-pause on these

C. Plate Lu Raises: 2 x 10 @3020; rest 1 min

Minimal is Maximal Gyms

Note-on both A1 & A2, on sets 4&5, perform a rest-pause set: after nearing or reaching failure, rest 10 sec, then go again and try to get as many more reps as possible. (will be just a few at most) See video for details.

A1. Single Leg RDLs: 5 x 5-8/leg @31X1; rest 2 min

A2. One Arm Braced DB Press: 5 x 5-8/arm @31X1; rest 2 min

B1. One Arm Arc DB Row: 2 x 5-8/arm @30X1; rest 90 sec

note-on both sets, rest 10 sec after your last rep, then 1 x amrap after that. (same as you did with A1/A2)

B2. Diamond Pushups: 2 x 7-9 @3020; rest 90 sec

note-no rest-pause on these

C. Plate or DB Lu Raises: 2 x 10 @3020; rest 1 min

Monday 11/1/21

Warmup

Full Gyms

A. Power Clean: work up to a heavy set of 5

B. Alt EMOM for 10 min:

even mins – 3 Power Cleans @weight from “A”

odd mins – 4/4 Split Stance Jumps

C. Barbell Curls: 4 x 10 @2010; rest 30 sec

D. Lateral Raises: 4 x 10 @2010; rest 30 sec

E. 3 rounds for range:

5/5 Pigeon Good Mornings

5 Jefferson Curls

5 Straight Leg Curl-Ups

Minimal is Maximal Gyms

A. DB/KB Power Clean: work up to a heavy set of 5/arm

B. Alt EMOM for 10 min:

even mins – 4/4 DB/KB Power Cleans @weight from “A”

odd mins – 4/4 Split Stance Jumps

C. DB Curls: 4 x 10 @2010; rest 30 sec

D. Lateral Raises: 4 x 10 @2010; rest 30 sec

E. 3 rounds for range:

5/5 Pigeon Good Mornings

5 Jefferson Curls

5 Straight Leg Curl-Ups