Month: February 2026

2026/02/07


Lower Body Strength (Push/Pull)

4 Sets

  • 8 Hex Bar Deadlifts
    • N: 80-110-110-110
    • B: 80-110-130-160

4 Sets

  • 12 Goblet Squats (35-45-50-50 / 45)
  • 6/4 Strict Pull-ups

3 Sets

  • 10/10 DB Box Step-ups (20/15-20-20)
  • 20 Banded Face Pulls (CS red)

4 Sets

  • 30s Bosu Ball Plank
  • 30s Rest

2026/02/03

Warm-up: Iron Scap

3 Sets

  • N: Goblet Squats 10x 35-40-45-50
  • B: Back Squat 5x 65-85-105-125

3 Sets

  • 15 KB Swings (45)
  • 12 Barbell Bent Over Rows (65)

3 Sets

  • 24 Walking Lunges (MB at chest)
    • N: 20
    • B: 10
  • Dead Hang
    • N: 35s
    • B: 45s

3 Sets

  • 10 per side – Landmine Rotations (35#)

2026/02/02

3 Rounds

  • Concept2 Rower or Bike: 4 Minutes
  • Bear Crawls: 2x Down and back
  • Farmer’s Carry: 2.5 Laps (35/30# DBs)
  • Box Step-overs: 20 Reps (20/18”)
  • Medicine Ball “Around the World”: 10 Per side (15/8#)
  • Parallette L-Sit Tucks or Holds: 30 Seconds
  • Yoga Stability Ball Deadbugs: 16 Reps

Got done in 29:24 and felt much better this week.