3-25-19 max effort lower body
warm up  3 rounds of  10 leg swings (both sides)  2 lunge twist (both sides)  10 jump squats  8 back ext or hyper reverse  work  work up to a 1 rep box squat  3x6 wide stance box squats  3x6 sumo...
12-3-18 Max Effort Lower Body
Squats  70%x5, 75%x3, 80%x1, 85%x1, 90%x1+ banded goodmornings 4x6-8 db box step ups 4x6 (each side) sumo deadlifts 4x10 *light sled pull 2x5mins
Garage Gym Barbell 9-21-18 Max Effort Upper Body
Work up to a 1 Rep max Bench  *Oct 6th competitors- work up to 1st & 2nd attempts Straight arm pull downs 4x15-20 Single arm DB floor press 4x15-20 Landmine Rows 4x15-20 then: Farmer carry 4x50ft burpee ball slam 4x10...
Garage Gym Barbell 5-6-18 Lower Body
Strength Work Max Effort Squat- work up to a 1 rep max effort squat 3x10-15 reverse hyper or back extensions Then 5 rounds of: 5 back squats @ 50% 10 kettlebell swings 10 dumbbell reverse lunges
Garage Gym Barbell 3-1-18 Upper Body
1) Work up to a 10 rep max Push Press 2) 3 rounds of: 8-10 barbell tricep extentions 15 tricep skull crushers 3) 5 rounds of: pull ups "max effort reps" *use bands or scale to jumping pull ups/ring rows/...
Monday 12-4 Max Effort Lower Body
Garage Gym Barbell WARM UP 20/10 jumping jacks jump rope air squats STRENGTH WORK: 1) ME Box Squat with bands or chains *substitute ME work with 3-4 rounds of: 3x10-15 reverse hyper 3x40 forward monster walks & backwards 2) 3...
Garage Gym Barbell Friday 12-1-17 Max Effort Upper Body
WARM UP 4 rounds of: ball slams tricep skull crushers STRENGTH WORK 1) ME floor press *make sure touch elbows to soft matt on floor 2) Then 2 sets of 15 dumbbell floor press 3) Then 3 rounds of: 15...
Friday 11-23 Max Effort Upper
Warm up: reverse hyper for back triceps abs Strength work: 1) ME Board Press (use 1 board) 2) 3 rounds of: max effort reps wide grip bench *light weight- squeeze scaps together to "break the bar" 12-15 barbell rows 8...
TUESDAY 11-13 Upper workout
1) Bench 5x5x65%, then work up to a 2rep max 2) then 5 rounds of: 30 secs: skull crusher 10 secs: rest 30 secs: kettlebell high pull 10 secs: rest 30 secs: inverted pull up 10 secs: rest 30 secs:...
Friday Upper Body Workout
Friday's Upper Body Work: 1) Dumbbell Bench Press 3xMax Effort Reps *ideally use a weight that you can get 8-10 reps 2) Then 3 rounds of: 12 Tricep Extentions 12 single arm bent over rows 12 shoulder side raises 12...
Monday 10-23-17
Monday's strength work is working up to 1rep heavy deadlift. Use Chains or Bands as available to you.