Month: January 2025

Legs

4 Sets

• 4 Incline Belt Squats (0, 45, 45, 35, 35, 15)

This is the last time doing these on the incline. It’s too janky!

3 Sets

• 12 Cossack Squats (20, full depth)
• 12 Plyo Lunges

Was able to get all the way down today, so lightened the load. Much harder.

3 Sets

• 6 RDL (95-115-135 / 95-125-145)
• 10/10 Single Leg Calf Raise (53)

I kept the same weights as last week, but B went up on the RDLs.

3 Sets

• 10 DB Step-ups (20”, 45s/35-35-40s)
• 4/4 Twisting Box Jumps (18/12”)

I went up from 40s and added the 6″ to the jumps.

Chest & Shoulders

4 Sets

• 4 Incline Bench Press
  • B: 45-65-75-80-85-86.25
  • N: 45-85-115-150-170-190

3 Sets

• 10 Incline Fly (40/20)
• MAX Weighted/Banded Push-ups
  • B: 8# (15-13-12)
  • N: green band (10-10-8)

4 Sets

• 6/4 Shoulder Press
  • 45-55-65-70[3]-70
  • 45-75-95-110-125

3 Sets

• 10 Seated Z Press (30/20)
• 10 Side Raises (12/20)
• 10 DB Shrugs (60)

Back

4 Sets

• 4 Hex Bar Deadlifts (30-90-140-170-190-200-210)
• 3×10 IYT (2.5#)

4 Sets

• 8 Pendlay Rows (45-75-85-95-105 / 45-75-85-90-95)

3 Sets

• MAX Strict Pull-ups

I did 7-6-7 and B did 6-5-5. Weak!

3 Sets

• 10 Straight Arm Pulldowns (65/43)
• 20 Band Pull Aparts (blue/red)

Heavier here than as long as I can remember though!

Cardio

• 14:00 TrueForm Walk
• 14:00 BikeErg
• 12:00 Row

Abs

• 30-20-10 Oblique Heel Touches
• 30-20-10 DB Jack Knives (20/12)
• 15/15-10/10-5/5 DB OH Dead Bugs (arm out to side, 20/12)
• 15/15-10/10-5/5 DB OH Leg Lifts (arm out to side, 20/12)

This one came from Instagram and really added up by the end of the high rep round.

Legs

4 Sets

• 4 Incline Belt Squats (0, 45, 45, 35, 25, 15)

3 Sets

• 12 Cossack Squats (40/15s-20s-25s)
• 12 Plyo Lunges

3 Sets

• 6 RDL (95-115-135)
• 10/10 Single Leg Calf Raise (53)

3 Sets

• 10 DB Step-ups (20”, 40s/35s)
• 4/4 Twisting Box Jumps (12”)

Cardio

15:00 AMRAP

• 12 Reverse Lunge w/ MB Raise (14/10)
• Pinch carry (25/15)
• 8/8 DB Snatch (25)
• 6 Burpee
• 30s Jump Rope

Abs

3 Sets

• 20 OH March (25/20)
• 10/10 Side Bends (53/40)
• 10/10 Half-kneeling Halos (25/20)
• 10/10 Banded Rotations (CS blue)

Chest & Shoulders

4 Sets

• 4 Incline Bench Press
  • 45-65-70-75-80-85
  • 45-85-115-145-165-186

3 Sets

• 10 Incline Fly (35-35-40 / 15-15-20)
• MAX Weighted/Banded Push-ups
  • B w/ 8# (12-13-12)
  • N (see below)

I was all over the place trying to find something to use for my push-ups. Started out trying a 45# plate on my back, thinking we used to do that in the CrossFit days, but it was for planks. Then I tried the 65# sandbag straight down the back, which kept moving down to my ass. Then tried the sandbag across my back, which wasn’t stable either. Ended up doing a green band around my back, which worked well. So today I did 2 with 45# + 5 with sandbag, then 3 with sandbag + 10 with band, and finally 10 with band. Next week I’ll use the band throughout.

4 Sets

• 6/4 Shoulder Press
  • 45-55-65-70-75[2+1]
  • 45-75-95-110-125

3 Sets

• 10 Seated Z Press (30/20)
• 10 Side Raises (12/20)
• 10 DB Shrugs (60)

Abs

2 Rounds

• 10/10 Side Plank Rotations
• 15 V-ups
• 20 Plank Shoulder Taps
• 15/15 Side Oblique Crunches

Cardio

• 12:00 TrueForm Walk
• 12:00 BikeErg
• 12:00 Row

Back

4 Sets

• 10 Hex Bar Deadlifts / 4 Deadlifts
• 3×10 IYT (2.5#)

N: 30-90-120-150-170-180

B: 35-105-155-185-205-215

3 Sets

• 8 Lat Pulldowns (131/87)
• 8 Bent over Underhand Back Fly (20-25-25/15)

3 Sets

• 8 Seated Cable Rows (126/104)
• 8/8 Single Arm Bent over Row (62/50)

Legs

4 Sets

• 6 Belt Squats (0+45+45+35+25+15)

4 Sets

• 6/6 Landmine Curtsy Lunges(45+ 45-55-75-85 / 35-45-65-80)
• 20 Banded Hops (red)

4 Sets

• 6/6 Deficit DB Reverse Lunge (45# plate, 40/35)
• 4/4 Single Leg Box Jump (20/12”)

4 Sets

• 12 Banded Hamstring Curls (blue)
• 4/4 Side Step-ups (20”, 62/50-50-50-53)