Barbell 01-21-18

Barbell 01-21-18
Final week of this cycle!
Monday
SuperSet 1: 3 x 10 DB Push Press, DB Power Clean, DB DL
SuperSet2: 3RM Chained Close Grip Bench, 20 Banded Pull Aparts
Boulder Shoulders Finisher

Tuesday
Back Squat 10E2MOM, 2 x 10, 8, 6, 4, 2
Deadlift 10EMOM 1 Rep, building up to 95%
Stiff Leg Deadlift 3 x 8
Snatch Grip RDL 3 x 8

Thursday
Front Squat 10E2MOM, 2 x 10, 8, 6, 4, 2
Sumo Deadlift 10EMOM 1 Rep, building up to 95%
Dumbbell Finisher

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Barbell 01-14-18

Barbell 01-14-18

Monday
Superset 1: 5 x 12 Bent Over Row & DB Bench & DB DL
Superset 2: 4 x 10 Chin-Up + DB Strict Press
Superset 3: 3 x 20 Banded Push-Ups & Ring Rows

Tuesday
Add 5-20 pounds from last week
Back Squat 10E2MOM, 2 x 10, 8, 6, 4, 2
Deadlift 10EMOM 1 Rep, building up to 95%
Stiff Leg Deadlift 3 x 8
Snatch Grip RDL 3 x 8

Thursday
Add 5-20 pounds from last week
Front Squat 10E2MOM, 2 x 10, 8, 6, 4, 2
Sumo Deadlift 10EMOM 1 Rep, building up to 95%
KB Finisher

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Barbell 01-07-18

Barbell 01-07-18

Monday
SuperSet 1: 5 x 12 Bench Press & DB Power Clean
Superset 2: 4 x 10 Lat Pullover + CGBench
Superset 3: 3 x 20 Dips, Face Pulls, Push-Ups

Tuesday
Back Squat 10E2MOM, 2 x 10, 8, 6, 4, 2
Deadlift 10EMOM 1 Rep, building up to 95%
Stiff Leg Deadlift 3 x 8
Snatch Grip RDL 3 x 8

Thursday
Front Squat 10E2MOM, 2 x 10, 8, 6, 4, 2
Sumo Deadlift 10EMOM 1 Rep, building up to 95%
DB Front Rack Lunge + 2 DB DL 3 x Gym Length

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Barbell 01-01-18

Barbell 01-01-18

Add 5-10 pounds from last week

Monday
No Class – but establish a 1RM bench and 1RM pull-up. We will use percentages of these going forward.

Tuesday
Back Squat 5 x 10
High Box Squat 4 x 3
Deficit Deadlift 3 x 8
Rev Hyper and Glute Ham Raises

Thursday
Back Squat 5 x 5
Banded Deadlift 5 x 3
Single Leg RDl 3 x 10
SA Front Rack Lunge 3 x 10ea

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Barbell 12-24-17

Barbell 12-24-17

Monday
Merry Christmas!

Tuesday
Add 5-10lb from last week
Back Squat 5 x 10
High Box Squat 4 x 3
Deficit Deadlift 3 x 8
Rev Hyper and Glute Ham Raises

Thursday
Add 5-10lb from last week
Back Squat 5 x 5
Banded Deadlift 5 x 3
Single Leg RDl 3 x 10
SA Front Rack Lunge 3 x 10ea

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Barbell 12-18-17

Barbell 12-18-17

Monday
5 Sets of 1 Supramaximal Bench Negative, 5 Bench Press 70%, 10 Dumbbell Muscle Clean
5 Sets of 10 Strict Pull-Up, 10 DB Curls, 10-20 Banded Pushups
Finisher

Tuesday
Back Squat 5 x 10
High Box Squat 4 x 3
Deficit Deadlift 3 x 8
Rev Hyper and Glute Ham Raises

Thursday
Back Squat 5 x 5
Banded Deadlift 5 x 3
Single Leg RDl 3 x 10
SA Front Rack Lunge 3 x 10ea\

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Barbell 12-10-17

Barbell 12-10-17

Monday
Superset 1: 5 Sets, 10-15 Bench Press & Strict Pull-Up
Gym Length Single Arm Farmers Carry between sets
2:00 – 3:00 Rest
Superset 2: 5 Sets, 10-15 DB Strict Press and Barbell Bent Over Row
Finisher: Banded Fun

Tuesday
2-4-6-8….20 BackSquat 50-60%
Tabata Deadlift @ 50%
If Time:
3 x 12 Rev Hyper
3 x 4-8 Glute Ham Raise

Thursday
WarmUp: 3 x 10 Front Squat
1 Rep Max Deadlift
4 x 10 Split Stance RDL
2 x 20 Stiff Sumo DL

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Barbell 12-03-17

Barbell 12-03-17

Monday
10-9-8-7-6-5-4-3-2-1 Bench Press & Strict Pull-Up
3 x 10-20 Dip, Bent Over Row, Banded Tricep Extension

Tuesday
8 Minutes, Every 2 Minutes: 12 Front Squats
10-20-30 Back Squat
4 x 8 Deadlift

Thursday
WarmUp: 3 x 10 Back Squat
3 Rep Max Pause Deadlift
4 x 10 Split Stance RDL
2 x 20 Stiff Sumo DL

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Barbell 11-26-17

Barbell 11-26-17

Monday
Superset 1: 5 x 5 Banded Bench Press & Weighted Ring Pull-Up
Superset 2: 5 x 10 Seated Strict Press & Single Arm Dumbbell Row
Banded Finisher

Tuesday
10 Minutes, Every 2 Minutes, 10 Front Squats
2 x 20 Back Squat
4 x 8 Deadlift

Thursday
Warm-Up: 3 x 10 Back Squat
1 Rep Max Snatch Grip Deadlift
4 x 10 Snatch Grip RDL
2 x 25 Stiff Leg DL

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Barbell 11-19-17

Barbell 11-19-17

Monday
Superset 1: 5 x 5 Bench + Chains and Pull-Up against Bands
2-3 Minutes between sets
Superset 2: 5 x 10 SA Dumbbell Strict Press and Barbell Bent Over Row 20X1
Band Finisher

Tuesday
16 Minutes, Every 2 Minutes perform 10 Front Squats
2 x 15 Back Squat
4 x 8 Deadlift

Thursday
Warm-Up: 3 x 10 Back Squat
1 Rep Max Snatch Grip Deadlift
3 x 10 Snatch Grip RDL
3 x 8 Jefferson Deadlift
2 x 25 Stiff Leg Deadlift

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