Month: March 2024

Warm-up / Cardio

10:00 BikeErg

Upper Body

4 Sets

• 12 Incline DB Bench Press (45/25)
• 2×12/12 Pallof Raises / 2×8/8/8/8 Butter Churners (blue)

4 Sets

• 10 Decline Push-ups (18”)
• 12 Single DB Curl (50/35)

4 Sets

• 12/12 Landmine Press (35 bar + 35/15)
• 6 Strict Pull-ups

I didn’t use grips today and went 4-2 every set.

4 Sets

• 10 Shoulder Press (75/45)
• 12/12 Banded Wood Choppers (up, blue)

Mobility

2 Sets

• 20 Hip openers
• 10 Wall slides

2 Sets

• 10/10 Stability ball rotations
• 5/5/5/5 Fire hydrants (with full range of motion back/through)

5 Rounds – 50s work / 10s transition

• Hops / Jump Rope
• MB Push-ups
• Bicycles
• Lateral Step Overs (12”)
• Hang DB Snatch (25)
• Hollow Hold / Plank

Warm-up / Cardio

10:00 TrueForm Walk

Legs

4 Sets

• 12 Back Squats (85) / Weighted wall sits (40s, 45# DB in front rack)
• 12/12 Single Leg RDL (35#) / 12 Bench hamstring sliders w/ rings

3 Sets

• 8/8 Single Leg Box Step Downs (14″)
• 25/25 steps OH March (40/25)

4 Sets

• 10/10 Bulgarian split squats (18”, 25/15)
• 8 Box Jumps (20″)

Abs

3 Sets

• 30/30s Side Plank
• 30s Leg Lifts

Warm-up / Cardio

• 3:00 TrueForm Walk
• 3:00 TrueForm Walk Backwards
• 4:00 TrueForm Walk

Lifting

4 Sets

• 12 Deadlifts (165) / 12 Hip Bridges (40)
• 3×10 Incline Bench I-T-Y’s (5# DBs)

4 Sets

• 12 Pendlay Rows (75/65)
• 12 Tricep Pushdowns (65/43)

4 Sets

• 10/10 Standing Banded Woodchops (CS blue)
• 12 Underhand Lat Pulldown (104/71)

4 Sets

• 12 Seated Cable Rows (handles, 98/76)
• 3×12 DB Dead Bugs (12)

Abs

2 Sets

• 12/12 Quarter Get-ups (20/15)
• 12/12 Bottoms up Dead Bug (20/15)
• 20 OH Toe Reach (20/15)
• 30 OH Hollow Flutter Kick (20/15)
• 20 DB Pull Throughs (50/25)

Cardio

• 4:00 Slow
• 1:00 Medium
• 1:00 Slow
• 20x
  • 10s Fast
  • 20s Slow
• 1:00 Slow
• 2x
  • 30s Fast
  • 1:00 Slow

I used the rower since I haven’t been on it in awhile.

HIIT / Power

5 Rounds

• 14 Curtsy Lunges
• 14 MB Side Skaters (14/8)
• 10 Ball Slams (14)
• 10/10 Plyo Lunges with band (CS red)
• 10 KB OH Reach (25)
• 10 Bench Dips

Warm-up / Cardio

10:00 BikeErg

Upper Body

4 Sets

• 12 Incline DB Bench Press (40/25)
• 2×12/12 Pallof Raises / 2×8/8/8/8 Butter Churners (blue)

4 Sets

• 10 Decline Push-ups (18”)
• 12 Single DB Curl (50/35)

4 Sets

• 12/12 Landmine Press (35 bar + 35/15)
• 6 Strict Pull-ups

I increased 5# and was back doing pull-ups after two weeks of band pulls. Felt good and did each round 4-1-1.

4 Sets

• 10 Shoulder Press (75/45)
• 12/12 Banded Wood Choppers (up, blue)

Increased 5# on these too, which was tougher.

Mobility

2 Sets

• 20 Hip openers
• 10 Wall slides

2 Sets

• 10/10 Stability ball rotations
• 10/10 Fire hydrants

5 Rounds – 50s work / 10s transition

• Hops / Jump Rope
• MB Push-ups
• Bicycles
• Lateral Step Overs (12”)
• Hang DB Snatch (25)
• Hollow Hold / Plank

Warm-up / Cardio

10:00 BikeErg

Legs

4 Sets

• 12 Front squats (85) / Weighted wall sits (40s, 45# DB in front rack)
• 12/12 Single Leg RDL (35#) / 12 Bench hamstring sliders w/ rings

3 Sets

• 8/8 Single Leg Box Step Downs (14″)
• 25/25 steps OH March (40/25)

4 Sets

• 10/10 Bulgarian split squats (18”, 25/15)
• 8 Box Jumps (20″)

Abs

3 Sets

• 30/30s Side Plank
• 30s Leg Lifts

Warm-up / Cardio

• 4:00 TrueForm Walk
• 3:00 TrueForm Walk Backwards
• 3:00 TrueForm Walk

Lifting

4 Sets

• 12 Deadlifts (125-145) / 12 Hip Bridges (40)
• 3×10 Incline Bench I-T-Y’s (5# DBs)

4 Sets

• 12 Pendlay Rows (75/65)
• 12 Tricep Pushdowns (60/38)

4 Sets

• 10/10 Standing Banded Woodchops (blue)
• 12 Underhand Lat Pulldown (104/71)

4 Sets

• 12 Seated Cable Rows (handles, 104-98/76)
• 3×12 DB Dead Bugs (12)

Abs

2 Sets

• 20 Pike Heel Clicks over DB
• 20 alt Piked Single Leg Extensions
• 10 Piked In & Outs around DB
• 10 Piked Leg Lifts over DB
• 30 Russian Twists (20# KB/15# DB)
• 20 Plank Hip Dips over DB

My back has been feeling good, so I did this part today.

Cardio

• 4:00 Slow
• 2x
  • 30s Fast
  • 1:00 Slow
• 10x
  • 20s Fast
  • 40s Slow
• 1:00 Slow
• 2x
  • 30s Fast
  • 1:00 Slow

I was on the BikeErg. My legs felt really heavy for about half the ride and then finally woke up near the end.

HIIT / Power

5 Rounds

• 14 Curtsy Lunges
• 14 MB Side Skaters (14/8)
• 10 Ball Slams (14)
• 10 Plyo Lunges with band (green tube)
• 10 KB OH Reach (25)
• 10 Bench Dips