2024/12/03

Back

4 Sets

  • 4 Hex Bar Deadlifts (30-90-130-160-180-190-200#)
  • 3×10 Incline Back Fly (25-30-30/25)

4 Sets

  • 6/3 Weighted Strict Pull-ups (25/15#)
  • 10 Straight Arm Pulldowns (60/49)

4 Sets

  • 8 Bent Barbell Rows (75)
  • 3×10 Incline DB Rows (40/30)

Abs

2 Sets

  • 20 alt Knee Crunch
  • 20 OH Reach Crunch
  • 20 Straight Leg Bicycle
  • 20 Leg Raises
  • 20 alt Side Crunch w/ Reach Across

2024/12/01

25:00 AMRAP

  • 10 Burpees
  • 4x Suitcase Carry (50# DB)
  • 16 Step-ups (24/20″)
  • 8/8 Single Arm Hang Power C&J (20# DB)
  • 16 Reverse Lunges

Today I got through 6+28, improving on 6+10. The suitcase carries alone take about a minute, so this was a big increase.

2024/11/30

Legs

4 Sets

  • 4 Belt Squats (45, 45, 35, 25, 15, 10)

We bumped up 10 pounds for the last three sets.

3 Sets

  • 8 DB Walking Lunges (50-60-60 / 45-50-50)
  • 10 Belt Squat Calf Raise (150)

I bumped up from 50 on my second set. I think B went up five pounds on each of her first two sets.

3 Sets

  • 10 Banded Hamstring Curls (blue)
  • 4 Box Jumps (36/30”)

3 Sets

  • 8/8 Single Leg Step-downs (15”)
  • 4/4 Sprinter Step-up (20″)

Increased an inch on the step-downs.

Abs

Tabata

  • Shoulder Taps
  • Crunches w/ Legs OH

Tabata

  • Dead Bugs
  • Plank Knee to Elbow

2024/11/29

We did the golf speed and power workout.

Warm-up

  • 10/10 Forward Lunge Overhead Reach
  • 10/10 Lateral Lunge w/ Rotation
  • 10/10 X-Factor
  • 30/30s Side Plank
  • 30/30s Copenhagen Side Plank
  • 20 90/90 Hip Mobility
  • 20 Bird Dogs
  • 10 Cat Cows
  • 12 Bear Walk
  • 20 Lateral Bound
  • 10/10 Staggered Stance T-spine Rotation
  • 8/8 Med Ball Rotations (6#, fast!)

Workout

  • 2×6/6 Rotation Box Jumps (12″)
  • 2×6/6 Med Ball Chest Pass (6#)
  • 2×8/8 Squat Row (band)
  • 2×8/8 Split Stance Squat w/ Rotation (band)
  • 2×6/6 Single Arm Power Landmine Press (45/35#)

Cool-down

  • 10/10 Half-kneel T-spine Rotations
  • 20 Tactical Frogs w/ Rotation
  • 10/10 X-Factor

2024/11/27

Partner Workout

5 Rounds

  • 5/5 Box Jumps (24”)
  • 2/2/2/2 Strict Pull-ups
  • 12/12 Walking Lunges (15# DBs)
  • 6/6 Power Cleans (65#)

Took us 12:18

Abs

3 Sets

  • 6/6 Jack Knife Combo
  • 6 In & Out Combo
  • 12 Scissor Kicks
  • 12 Straight Arm Russian Twists

2024/11/26

Chest & Shoulders

4 Sets

  • 4 Incline Bench Press

45-85-115-145-165-175

45-65-70-75-80-82.5

Brandi hit all her reps this week.

4 Sets

  • 10/8 Dips
  • 8 Incline Chest Fly (40/15-20-20-20)

4 Sets

  • 4 Shoulder Press

45-75-95-115-130

45-55-65-70-70

Brandi hit all her reps this week and I bumped five pounds on my last set.

4 Sets

  • 10 Bent Arm Shoulder Raises (20)
  • 10 Front Raises (20/12)

During the first set of these I felt a pinching by my shoulder blade, so I called it quits.

2024/11/24

Back

4 Sets

  • 4 Hex Bar Deadlifts (30-80-120-150-170-180-190#)
  • 3×10 Incline Back Fly (25/20)

We increased 10 pounds on the four working sets.

4 Sets

  • 6/3 Weighted Strict Pull-ups (15/8# vests)
  • 10 Straight Arm Pulldowns (60/49)

4 Sets

  • 8 Bent Barbell Rows (75)
  • 3×10 Incline DB Rows (40/30)

Abs

2 Sets

  • 20 alt Knee Crunch
  • 20 OH Reach Crunch
  • 20 Straight Leg Bicycle
  • 20 Leg Raises
  • 20 alt Side Crunch w/ Reach Across

2024/11/22

Legs

4 Sets

  • 4 Belt Squats (45, 45, 35, 15, 15, 10)

3 Sets

  • 8 DB Walking Lunges (50-50-60 / 40-45-50)
  • 10 Belt Squat Calf Raise (140)

3 Sets

  • 10 Banded Hamstring Curls (blue)
  • 4 Box Jumps (36/30”)

3 Sets

  • 8/8 Single Leg Step-downs (14”)
  • 4/4 Sprinter Step-up (20″)

Abs

Tabata

  • Shoulder Taps
  • Crunches w/ Legs OH

Tabata

  • Dead Bugs
  • Plank Knee to Elbow