Barbell 01-20-19

Barbell 01-20-19

Monday
3 x 10 Close Grip Bench
3 x 8 Bench Press
3 x 5 Wide Grip Bench
3 Rounds:  25 Ring Row, 25 Barbell Curls, 25 Bent Over Row
Finish with 100 Push-Ups

Tuesday
10:00 to Warm-up
3 x 10 FR Step-Up
3 x 10 Barbell Walking Lunge
3 x 10 SL RDL
3 x 15 Hip Extension w/ sorenson hold
5:00AMRAP Walking Lunge
5:00AMRAP Banded Glute Side Walk

Thursday
3 x 10 Front Squat
3 x 10 Pull-Up
3 x 10 Back Squat
3 x 10 Bench Press
DB Finisher

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Barbell 01-13-18

Barbell 01-13-18

Monday
3 x 12 Close Grip Bench
3 x 10 Bench Press
3 x 8 Wide Grip Bench
50 Chin-Ups
75 Bicep Curls
100 Push-Ups

Tuesday
10:00 to warm-up
10:00 3 x 3 Front Squat
10:00 3 x 3 Back Squat
10:00 3 x 15 Hip Extension w/ sorenson hold
10:00 3 x 20 DB Step-Ups
10:00 DB Hamstring March

Thursday
10:00 to warm-up
10:00 accomplish 3 x 8ea SS DB RDL
10:00 to accomplish 3 x 10 RDL
10:00 to accomplish 3 x 10 Deficit DL
10:00 for Sled Finisher

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Barbell 01-06-19

Barbell 01-06-19

Monday
Superset: 3 x 12 Close Grip Bench Press & Chin-Up
Superset:  3 x 12 DB Bench Press & Ring Row
Superset: 3 x 12 Reverse Fly & 20 Push-Ups

Tuesday
10:00 to Warm-Up
10:00 to accomplish 3 x 5 Front Squat 85%
10:00 to accomplish 4 x 5 Back Squat 85%
10:00 to accomplish 3 x 10 Front Rack Step-Ups
10:00 to accomplish 3 x 10 DB Walking Lunges
10:00 for Walking Lunges

Thursday
10:00 to Warm-Up
10:00 to accomplish 3 x 10 Single Leg DB RDL
10:00 to accomplish 4 x 2 Conventional DL
10:00 to accomplish 4 x 1 Conventional DL
10:00 to accomplish 3 x 10 Sumo Deadlift
10:00 for Sled

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Barbell 12-16-18

Barbell 12-16-18

Monday
3 x 5 Bench Press
3 x 5 Bent Over Row
3 x 8 DB Bench
3 x 8 Weighted Pull-Up
3 x 8 DB Z-Press & 12 Dual DB B.O.R
Boulder Shoulders & CT Banded Push-Ups

Tuesday
10RM Front Squat
5RM Strict Press
SUPERSET: 3 x 15 Front Squat & 15 Db Strict Press
SUPERSET: 3 x 20 DB Lunge & 10 Stink Bugs

Thursday
3 x 5 Snatch Grip RDL
3 x 5 Conventional DL
3 x 5 Sumo DL
3 x 20 Banded Hamstring Curl
Finisher

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Barbell 12-09-18

Barbell 12-09-18

Monday
3 x 8 DB Bench & 12 Bicep Curls
3 x 8 Semi Incline Bench & 12 Dual DB B.O.R
3 x 8 Incline Bench & 12 Chin-Up
Boulder Shoulders & CT Banded Push-Ups

Tuesday
5 x 10 Front Squat, 1:30 rest b/w sets
3 x 10 Strict Press, 1:30 rest b/w sets
SUPERSET: 3 x 15 narrow front squat & 15 deficit push-ups
SUPERSET: 3 x 15 db rdl & 15 db floor press
Finisher

Thursday
5 x 6 Snatch Grip RDL
3 x 6 Conventional DL
3 x 6 Sumo DL
4 x 8ea split stance good morning
Finisher

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Barbell 12-02-18

Barbell 12-02-18

Monday
10-8-6-4 Strict Press & 12 Bicep Curls
3 x 8 Bent Over Row & 8 Single Arm Dumbbell Z-Press
3 x 10 Chin-Up & 20 Constant Tension Band Push-Ups
3 Times Through
12ea Single Arm DB Hi-Pull
12 Reverse Fly
12 Lateral Raises

Tuesdsay
4 x 10 Front Squat, 1:30 rest b/w sets
4 x 10 Strict Press, 1:30 rest b/w sets
Superset: 3 x 15 narrow front squat & 15 push-ups
Superset: 3 x 15 db rdl & 15 db floor press
Finisher

Thursday
4 x 8 Snatch Grip RDL
4 x 8 Conventional DL
4 x 8 Sumo DL
4 x 8ea split stance good morning
Finisher

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Barbell 11-25-18

Barbell 11-25-18

Monday
3 x 8 Wide Grip Bench & 12 Bicep Curls
3 x 8 B.O.R & 12 DB Bench
3 x 10 Chin-Up & 20 CT Push-Ups
3 Times Through
12ea Single Arm DB Hi-Pull
12 Reverse Fly
12 Lateral Raises

Tuesday
3 x 10 Front Squat, 1:30 rest b/w sets
3 x 10 Strict Press, 1:30 rest b/w sets
SUPERSET: 3 x 15 narrow front squat & 15 push-ups
SUPERSET: 3 x 15 db rdl & 15 db floor press
Finisher

Thursday
3 x 10 Snatch Grip RDL
3 x 10 Conventional DL
3 x 10 Sumo DL
3 x 10ea Staggered Stance Good Morning
Finisher

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Barbell 11-19-18

Barbell 11-19-18

Monday
3 x 10 Wide Grip Bench & DB Hang Muscle Clean
3 x 10 B.O.R & 20 Push-Ups
3 x 10 Chin-Up & 20 Banded Tricep
3 Times Through
12ea Single Arm DB Hi-Pull
12 Reverse Fly
12 Lateral Raises

Tuesday
5 Rep Max Front Squat
3 x 10 Bench Press & 5ea Front Rack Step Back Lunge
3 x 10 DB Bench Press & DB DL
Finisher

Thursday
20AMRAP Walking Lunges, Happy Thanksgiving!

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Barbell 11-11-18

Barbell 11-11-18

Monday
3 x 3 Narrow, Normal, & Wide Bench
Superset2: 3 x 10 Dual DB B.O.R & DB Z-Press
Superset3: 3 x 10 Chin-Up & 20 Push-ups AFAP
Boulder Shoulders: 3 Times Through
12ea Single Arm DB Hi-Pull
12 Reverse Fly
12 Lateral Raises

Tuesday
Back Squat 5RM
Bench Press 5RM
Back Squat 3 x 15 Narrow Stance
DB Bench Press 3 x 15
5 Rounds: 30 DB Lunges & 10 Banded Push-Ups

Thursday
6E2MOM 10 Front Squat
Sumo DL 5RM
Superset: 3 x 20 ea split stance RDL
Sled & Lunges

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