Tuesday 1/26/21

Warmup

Full Gym

A. Wtd Single Leg ISO Hold w/Knee Raise: 1 x 60 sec/side

B. 3 rounds:

Patrick Step-Downs x 10/leg

ATG Split Squat x 5/leg

Skater Squat x 1/leg @8 sec lowering (8010 tempo)

C. Paused Front Squats: 5 x 3; rest 2 min

note-three 3 sec pauses each rep on the lifting phase. One at rock-bottom, one at just above parallel, and one at around half way up. Start light and build to your top set for the day by the final set.

D. 3 rounds:

6 reps of DB Complex (3/side, alt. each rep):  Power Snatch + OH Reverse Lunge L/R + OHS

50 Slalom Hop Single Unders

10/10 One Arm KB Swings

15/15 One Leg Single Unders

Minimal is Maximal Gym

A. Wtd Single Leg ISO Hold w/Knee Raise: 1 x 60 sec/side

B. 3 rounds:

Patrick Step-Downs x 10/leg

ATG Split Squat x 5/leg

Skater Squat x 2/leg @8 sec lowering (8010 tempo)

C. Paused DB Front Squats or Goblet Squats: 5 x 3; rest 2 min

note-three 3 sec pauses each rep on the lifting phase. One at rock-bottom, one at just above parallel, and one at around half way up. Start light and build to your top set for the day by the final set.

D. 3 rounds:

6 reps of DB Complex (3/side, alt. each rep):  Power Snatch + OH Reverse Lunge L/R + OHS

50 Slalom Hop Single Unders

10/10 One Arm KB Swings

15/15 One Leg Single Unders

Monday 1/25/21

Warmup

Full Gym

A1. Tall Clean: 4 x 3; rest 30 sec

A2. DB/KB Jump Squats: 4 x 5; rest 60 sec

B1. Typewriter Chin-Ups: 3 x 2-4; rest 30 sec

B2. Renegade Row w/Pushup: 3 x 5; rest 30 sec

B3. Box Jumps for power: 3 x 10; rest 2 min

C. 3 rounds for range:

5 Nat’l Leg Extensions (aka: Reverse Nordics)

5 Slantboard Jefferson Curls

3/3 Half Straddle Side Bends

D. Calves! 

Minimal is Maximal

A1. DB Tall Clean: 4 x 3; rest 30 sec

A2. DB/KB Jump Squats: 4 x 5; rest 60 sec

B1. Typewriter Chin-Ups: 3 x 2-4; rest 30 sec

B2. Renegade Row w/Pushup: 3 x 5; rest 30 sec

B3. Box Jumps for power: 3 x 10; rest 2 min

C. 3 rounds for range:

5 Nat’l Leg Extensions (aka: Reverse Nordics)

5 Slantboard Jefferson Curls

3/3 Half Straddle Side Bends

D. Calves:

20-25 Squatting Calf Raises

20-25 Rocking Heel/Toe Raises

Friday 1/22/21

Full Gym

A. Single Leg ISO Hold w/Knee Raise: 1 x 90 sec/side

B1. Deadlift: 3 x 10*; rest 20 sec

B2. KB Rock-Its: 3 x 20; 20 sec

B3. Heavy Rope High Knees: 3 x 40; rest 3 min

*70% of last week’s heavy single; 75% if heavy triple; 80% if heavy 5; 90% if heavy 8.

C1. Single Leg DB/KB RDL on Wall: 1 x 10/leg @3010

note-shoot for heavier than last week.

C2. EROM Pushup ISO Hold: 1 x max; rest 2 min

C3. Reverse Rhombiod Plank: 1 x max

D. Friday Challenge: AMRAP in 4 min:

1 DB Squat Clean ~35/25 lb/hand – adding one rep each round

5 DUs -OR- Heavy Rope Hip Twists – adding 5 reps each round

1+5, 2+10, 3+15, 4+20, etc…

E. Range:

Horse Stance Good Mornings

Hip Sleeper

Minimal is Maximal

A. Single Leg ISO Hold w/Knee Raise: 1 x 90 sec/side

B1. Skater Squats: 3 x 5/leg; rest 20 sec

B2. KB Rock-Its: 3 x 20; 20 sec

B3. Heavy Rope High Knees: 3 x 40; rest 3 min

C1. Single Leg DB/KB RDL on Wall: 1 x 10/leg @3010

note-shoot for heavier than last week.

C2. EROM Pushup ISO Hold: 1 x max; rest 2 min

C3. Reverse Rhombiod Plank: 1 x max

D. Friday Challenge: AMRAP in 4 min:

1 DB Squat Clean ~35/25 lb/hand – adding one rep each round

5 DUs -OR- Heavy Rope Hip Twists – adding 5 reps each round

1+5, 2+10, 3+15, 4+20, etc…

E. Range:

Horse Stance Good Mornings

Hip Sleeper

Thursday 1/21/21

Warmup

Minimal & Full Gym

A1. One Arm DB/KB Z-Press: 3 x 4-6/arm @31X1; rest 1 min

A2. Hanging L-Sit/Half L/Tuck: 3 x 15 sec; rest 1 min

B. 4 rounds for quality:

6/side KB Outside Swings

6/direction KB Halos

3/side Turkish Get-Ups (try to increase weight each round)

10/10 Cross-Body Mtn Climbers

C. Range, 2 rounds:

5 Cross-Bench DB Pullovers

5 Snatch Grip Pullovers

6-10 sec/arm One Arm Passive Hang 

D. A, T, Y, L Lifts x 15 each

Tuesday 1/19/21

Warmup

Hip Seesaw

Calf Stretch 

ATG Split Squats

Prone T,Y

Full Gym:

A. Single Leg ISO Hold w/Knee Raise: 1 x 60 sec/side

note-weighted today if able!

Technique – internal torque in the squat

NOTE-the B2 exercise alternates each round. It’s squat/pushup the first time thru, then squat/chin up the second, etc.

B1. Heels Elevated Back Squat (Klokov Squats): 6 x 1 rep @76X0 tempo; rest 90 sec

note-7 sec lowering, 6 sec at the bottom, then explode up! Build to your best weight from 1/4/21 by the third set, then stay there or above for all the remaining sets.

B2a. Yoga Pushups: 3 x amrap(-2); rest 90 sec

B2b. Wtd Chin-Ups + Scap Chin-ups: 3 x 2+3; rest 90 sec

note-weighted if able, Scap Pullups/Chinups @2222 tempo

C. Floating Heel ISO Lunge: 1 x 2 min/side

D. 90/90 Sequence

Minimal is Maximal Gym

A. Single Leg ISO Hold w/Knee Raise: 1 x 60 sec/side

note-weighted today if able!

Technique – internal torque in the squat

NOTE-the B2 exercise alternates each round. It’s squat/pushup the first time thru, then squat/chin up the second, etc.

B1. Heels Elevated Goblet or DB Front Squat (Klokov Squats): 6 x 1 rep @76X0 tempo; rest 90 sec

note-7 sec lowering, 6 sec at the bottom, then explode up! Build to your best weight from 1/4/21 by the third set, then stay there or above for all the remaining sets.

B2a. Yoga Pushups: 3 x amrap(-2); rest 90 sec

B2b. Wtd Chin-Ups + Scap Chin-ups: 3 x 2+3; rest 90 sec

note-weighted if able, Scap Pullups/Chinups @2222 tempo

C. Floating Heel ISO Lunge: 1 x 2 min/side

D. 90/90 Sequence

Monday 1/18/21

Warmup

Minimal & Full Gym

A. AMR in 5 min, easy pace:

40 Heavy Rope Singles

4/4 Side Sit-Throughs

10 Squats

B. 3 rounds:

15 Grasshopper Burpees

10/10 Cross-Body Power Snatches ~35lb/25lb

6/6 DB One Arm Twisting Thrusters ~35lb/25lb

C. 3 rounds for range:

5 Toes Elevated Jefferson Curls @3 sec holds

10 Donkey Calf Raises

30 sec/side Long Lunge Hold

5 Kneeling Arches

D. Front Split – check in

Friday 1/15/21

Warmup

Hip Seesaw

Full Gym

A. Single Leg ISO Hold w/Knee Raise: 1 x 90 sec/side

B. Deadlift: build to a heavy single

note-other options: build to a heavy 3, 5, or 8 if that’s more suitable for the weights you have.

C1. Single Leg DB/KB RDL on Wall: 3 x 10/leg @3010; rest 1 min

C2. KB/DB Windmill: 3 x 3-5/side; rest 1 min

note-go heavier on these today

D. Friday Challenge: 30 DB Devil’s Press for time. (“Rx” roughly 30lb/20lb for this one)

E. Range:

Shinbox Switch, loaded

Minimal is Maximal Gym

A. Single Leg ISO Hold w/Knee Raise: 1 x 90 sec/side

B. Weighted Skater Squat: build to a heavy set of 5/leg, then finish with 10/leg unloaded. (split up as needed)

C1. Single Leg DB/KB RDL on Wall: 3 x 10/leg @3010; rest 1 min

C2. KB/DB Windmill: 3 x 3-5/side; rest 1 min

note-go heavier on these today

D. Friday Challenge: 30 DB Devil’s Press for time. (“Rx” roughly 30lb/20lb for this one)

E. Range:

Shinbox Switch, loaded

Thursday 1/14/21

Warmup

Hip Grinder

Wall SL RDL

Minimal & Full Gym

A1. Twisting Waiter’s Press: 4 x 10/side; rest 1 min

A2. KB Lateral Swings: 4 x 10/10; rest 1 min

B. 3 rounds: (done together)

3 Arching Active Hangs @5 sec holds

6 KB Pullover to Heartbeat Squats

15 sec Hanging L-Sit (or Half-L or Tuck)

150 Heavy Rope Singles

rest 1 min b/t rounds – try to get three consecutive 7 sec nasal exhales in this time.

C. 3 rounds for quality:

5-10 Diamond Pushups @2020

10-15 Zottman Curls @2020

D. 2 rounds for range:

10 Wide Grip Pullovers

15 sec Prone Hollow Body ER Hold

Tuesday 1/11/21

Warmup

Hip Seesaw

Full Gym

A1. Front Squat (Klokov Squats): 6 x 1 rep @76X0 tempo; rest 60-90 sec

note-only one rep, but it’s 7 sec lowering, 6 sec at the bottom, then explode up! Build in weight quickly to ~70% and then stay there for remaining sets.

A2. KB Swing: 6 x 10 heavy; rest 60-90 sec

B. 3 rounds for quality:

10/leg ATG Split Squats @2010 tempo

10/side Single Leg Bent DB/KB Row (heavier than last time if able)

C. Single Leg ISO Hold w/Knee Raise: 1 x 60-90 sec/side

D. 2 rounds for range:

Seated Hip Internal Rotation x 30 sec/side

Toes Elevated Jefferson Curl x 5 @3 sec holds each rep

Minimal is Maximal Gym

A1. DB Front Squat or Goblet Squat (Klokov Squats): 6 x 1 rep @76X0 tempo; rest 60-90 sec

note-only one rep, but it’s 7 sec lowering, 6 sec at the bottom, then explode up! Build in weight quickly to ~70% and then stay there for remaining sets.

A2. KB/DB Swing: 6 x 10 heavy; rest 60-90 sec

B. 3 rounds for quality:

10/leg ATG Split Squats @2010 tempo

10/side Single Leg Bent DB/KB Row (heavier than last time if able)

C. Single Leg ISO Hold w/Knee Raise: 1 x 60-90 sec/side

D. 2 rounds for range:

Seated Hip Internal Rotation x 30 sec/side

Toes Elevated Jefferson Curl x 5 @3 sec holds each rep

Monday 1/11/21

Warmup

Minimal & Full Gym

A. 2 rounds prep:

10 Full Range Scap Pullups

15 sec Armbar + 5 reps Side Lying Press each side

5 PVC Press-Backs

B. 5 rounds: (light on first round, then build up)

5 Cross-Bench Pullovers @3 sec holds

5-10 Piked Pushups or Box HSPU

1-2 Strict Pullups with 3 sec pauses at chin over bar, half way, and 3/4 of way. Add weight if able.

3 Kneeling Arches

C. Renegade Row: 1 x max reps/side w/o touching the DB down; rest 2 min b/t sides

D. Side Lying  90 Degree External Rotations: 4 min accumulation

E. Shoulder Series + Lift-Offs