Wednesday, December 30, 2015

Day 19


A. Warm-Up

3 min bike
100 walking lunges
15 Back Extensions
15 Banded Hip Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength Accessory Work

Three sets of,

12 Single Arm DB Row
12 Alt. DB Snatches

D. Pump

Three sets of,

12 Seated Row
20 Banded Tricep Push-downs

Tuesday, December 29, 2015

Day 18


A. Warm-Up

3 min bike
100 walking lunges
15 Back Extensions
15 Banded Hip Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength

Push Press + Split Jerk (1-1-1-1-1-1)

D. Accessory Work

Three sets of,

15 DB Floor Press
15 Toes 2 Bar

Wednesday, December 23, 2015

Day 17


A. Warm-Up

3 min bike
100 walking lunges
15 Back Extensions
15 Banded Hip Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Pause Back Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Accessory Work

Three sets of,

10 Weighted Hip Extensions
50 Walking Lunges
30 Weighted Sit-ups

D. Giant Set

Three sets of,

12 Seated Row
10 Strict Chin-ups
15 Single Arm DB Row

Tuesday, December 22, 2015

Day 16


A. Warm-Up

3 min bike
100 walking lunges
15 Back Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (AMRAP) x 15 minutes,

20 DB Box Step Overs 24/20 (45/30)
15 DB Shoulder to Overhead (45/30)

Monday, December 21, 2015

Day 15


A. Warm-Up

3 min bike
100 walking lunges
15 Back Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.
  
C. MetCon (AMRAP) x 10 minutes

Climb the Ladder for 10 Minutes:

3 Calorie Row, 3 Hand-Release Push-ups
6 Calorie Row, 6 Hand-Release Push-ups
9 Calorie Row, 9 Hand-Release Push-ups

Continue pattern until the 10 minute mark.

Friday, December 18, 2015

Day 14


A. Warm-Up

3 min bike
100 walking lunges
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Front Squat (10-10-5-3-3-3-1)
  
C. Superset

Four sets of,

28 method curls (7 Regular, 7 Slow, 7 Top Half, 7 Bottom Half)
Push-Down x 20
  
D. Giant Set

Three sets of,

Preacher Curl x 12 close, 12 wide 
Bench Dip x 20 
Hammer Curl x 12 

Thursday, December 17, 2015

Day 13


A. Warm-Up 

3 min bike 
100 walking lunges 
Back Extension x 15 
Mt. Climber with reach x 4 (each) 
Push-up x 8 
Elbow Plank T-rotation x 4 (each) 
Single Leg RDL x 8

B. Strength

Pause Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength

Strict Press (15-8-6-4-2-1)

D. Accessory Work

Three sets of,

Barbell Shrug x 12
Around the world Lateral Raises x 15
BPA x 20

Wednesday, December 16, 2015

Day 12


A. Warm-Up 

3 min bike 
100 walking lunges 
Back Extension x 15 
Mt. Climber with reach x 4 (each) 
Push-up x 8 
Elbow Plank T-rotation x 4 (each) 
Single Leg RDL x 8

B. Strength

Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

THEN

1 x MAX Back Squat at your 5th weight from above.

C. Accessory Work

Three sets of,

10 Weighted Back Extensions
50 Walking Lunges
30 Weighted Sit-ups

D. MetCon (Time)

3 Rounds of,

50 Russian KBS (70/53)
30 Air Squals

Tuesday, December 15, 2015

Day 11


A. Warm-Up 

3 min bike 
100m walking lunges 
Back Extension x 15 
Mt. Climber with reach x 4 (each) 
Push-up x 8 
Elbow Plank T-rotation x 4 (each) 
Single Leg RDL x 8

B. Strength

Pause Back Squat (10-10-5-3-3-3-3)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.
  
D. Accessory Work

Three sets of,

15 Back Extensions
50 Walking Lunges
30 Weighted Sit-ups

E. Giant Set

Three sets of,

12 Seated Rows
10 Strict Pull-ups
15 DB Single Arm Rows

Monday, December 14, 2015

Day 10


If you have been following the squat protocol, at this point you should not have much soreness or fatigue in your legs. This is due to the fact that although we have been squatting every day, we do not do a ton of volume to cause fatigue and soreness. Trust the process. Your numbers will only climb from here on out.

A. Warm-Up 

3 min bike 
100m walking lunges 
Back Extension x 15 
Mt. Climber with reach x 4 (each) 
Push-up x 8 
Elbow Plank T-rotation x 4 (each) 
Single Leg RDL x 8

B. Strength 

Back Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength 

Bench Press

5 x 5 @ 65%
5 x 5 @ 75%
5 x 5 @ 85%

D. Conditioning

Three rounds of,

Sled Push Shuttie Run x 4
Plyometric step-ups x 15 (each leg) 

Friday, December 11, 2015

Day 9 (Squat Every Day) Conditioning Day


A. Warm-Up 

3 min bike 
100m walking lunges 
Back Extension x 15 
Mt. Climber with reach x 4 (each) 
Push-up x 8 
Elbow Plank T-rotation x 4 (each) 
Single Leg RDL x 8

B. Strength 

Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength Superset 

Five sets of, 

Incline Barbell Press 30-rep warm-up (Bar) and then 5 x 5 
Weighted Pull-Ups – 30 rep warm-up (Pull-downs) and then 5 x 5 

D. MetCon (AMRAP) x 10 Minutes 

MetCon (AMRAP) 

7 Deadlifts (225/155)
14 Push ups

Thursday, December 10, 2015

Day 8 (Squat Every Day) Shoulder Emphasis


A. Warm-Up

3 min bike
100 walking lunges
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Back Squat with Belt (10-10-5-3-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.
  
C. Strength

Push Press (15-8-6-4-2-1)

D. Accessory Work

Three sets of,

15 Back Extensions
15 Leg Curls
50 Walking Lunges

E. Giant Set

Three sets of,

12 Rehab Muscle Snatch w/ Shrug
20 Band Pull-Aparts
20 Lateral Raises

Wednesday, December 9, 2015

Day 7 (Squat Every Day)


A. Warm-Up

3 min bike
100 walking lunges
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Pause Back Squat (10-10-5-3-3-3-3)
  
D. Accessory Work

Three sets of,

15 Back Extensions
50 Walking Lunges
30 Weighted Sit-ups

E. Giant Set

Three sets of,

12 Seated Row
10 Strict Pull-ups
15 DB Single Arm Rows

Tuesday, December 8, 2015

Day 6 (Squat Every Day)


A. Warm-Up

3 min bike
100 walking lunges
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Back Squat (10-10-5-3-3-3-1-1)
  
C. Strength

Bench Press (30-8-6-4-2-1)
  
D. Accessory Work

Three sets of,

15 Back Extensions
15 Leg Curls
50 Walking Lunges

E. Giant Set

Three sets of,

12 Incline DB Bench Press
20 Push-Ups
10 Strict Toes 2 Bar

Monday, December 7, 2015

Day 5 (Squat Every Day)


A. Warm-Up

3 min bike
100 walking lunges
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Back Squat with Belt (10-10-5-3-3-3-1-1)
  
C. Strength

Deadlift - Triples up to today's Heavy Single
  
D. MetCon (AMRAP) x 10 Minutes,

20 DB Snatch (70/50)
10 Burpees

Friday, December 4, 2015

Day 4 (Squat Every Day) Arms Emphasis


A. Warm-Up

3 min bike
100 walking lunges
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Front Squat (10-10-5-3-3-3-1)
  
C. Superset

Four sets of,

28 method curls (7 Regular, 7 Slow, 7 Top Half, 7 Bottom Half)
Push-Down x 20
  
D. Giant Set

Three sets of,

Preacher Curl x 12 close, 12 wide 
Bench Dip x 20 
Reverse Curl x 12 

Thursday, December 3, 2015

Day 3 (Squat Every Day)


A. Warm-Up

3 min bike
100m walking lunges
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Pause Back Squat (10-10-5-3-3-3-3-3)

C. Strength 

Push Press (15-12-10-8-6)

D. Giant Set

Three sets of,

Banded Good Morning x 15
Leg Curl x 15
Walking lunges 100 feet each direction (forward and backward)

E. Tri-Set

Three sets of,

DB or Barbell Shrugs x 12
Rear delt flys x 20 
Lateral Raise x 20

Wednesday, December 2, 2015

Day 2 (Squat Every Day)


A. Warm-Up

3 min bike
100m walking lunges
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Back Squat with belt (10-10-5-3-3-3-3-3)

C. Strength 

Deadlift off blocks (12-10-8-6-3-1)

D. Superset 

Three sets of,

Banded Good Morning x 15
Leg Curl x 15
Walking Lunges x 30m

E. Giant Set

Three sets of,

Seated Row x 12
Pull-Up x 10-20
T-Bar Row x 15

Tuesday, December 1, 2015

Day 1 (Squat Every Day)


A. Warm-Up

3 min bike
100m walking lunges
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Back squat (10-10-5-3-3-3-3-3)

C. Superset 

Three sets of,

Back Extensions x 15
Walking Lunges x 30m

D. Strength

Bench Press (30-12-10-8-6)

E. Giant Set

Three sets of,

Incline DB Bench Press x 12
Push-Up x 20
DB Fly x 20