Bench Ladder (Daily Workouts – 030524)
3/5/24 Bench Ladder 1A Bench Press 1, 2, 3 @ 75% 1B Pull-ups 3 x 8 2A Bench Press 4, 5, 5 @ 75% 2B One Arm Row 3 x 5e 3A Bench Press 4, 3, 2 @ 75% 3B Band Face Pull 3 x 12 4A Bench Press 1 @ 75% 4B DB Shrugs…
3/5/24 Bench Ladder 1A Bench Press 1, 2, 3 @ 75% 1B Pull-ups 3 x 8 2A Bench Press 4, 5, 5 @ 75% 2B One Arm Row 3 x 5e 3A Bench Press 4, 3, 2 @ 75% 3B Band Face Pull 3 x 12 4A Bench Press 1 @ 75% 4B DB Shrugs…
13 to 1 13 reps of each of the following exercises, followed by 12, followed by 11… continue decreasing 1 rep each round until you finish with 1 rep of each exercise. 30 Minute Time Cap Goal Times Typically, anything in the mid to high teens is a solid time. This is a workout I…
3/1/24 Get Swole Friday 1A Push-ups 2 x 12 1B Band Pull-Apart 2 x 12 2 Bench Press 5 @ 60% 4 @ 70% 3 @ 75% 2 @ 80% 1 @ 85% 10 @ 55% 3A One Arm Row 4 x 8 3B Seated DB Press 4 x 6 4 Pull-ups x 10, 8,…
2/29/24 Pick Things Up… 1A Med Ball Vertical Throw 3 x 10 1B Med Ball Slams 3 x 10 2 Deadlift 5 @ 60% 4 @ 70% 3 @ 75% 2 @ 80% 2 @ 85% 1 @ 90% 3A DB Lunges 4 x 8e 3B DB Renegade Row 4 x 8e 3C Crunches 3…
2/28/24 800s
2/27/24 Tuesday Tens 1 Single Arm DB Snatch 3 x 5e 2 Front Squat 10 @ 50% 10 @ 55% 2 x 10 @ 60% 3A Bulgarian Split Squat 4 x 5 3B Pull-up 4 x 6 4A DB RDL 3 x 8 4B DB Shrug 3 x 12 4C Band Face Pull 3 x…
2/26/24 One Hundo – Bench Press Edition Bench Press 100 x 50% (For clarity, 100 reps at 50%) Each time the bar is racked:
2/23/24 Get Swole Friday 1A Bench Press 5 @ 50 5 @ 65 5 @ 70 3 x 5 @ 75 1B One Arm Row 5 x 5 2A Curl and Press 5 x 5 2B Barbell Upright Row 5 x 5 3A Floor Press 5 x 5 3B Inverted Row 5 x 5 4A…
2/22/24 4th and Grow 1A RDL (light) 2 x 10 1B Bulgarian Split Squat 2 x 5e 2 Single Arm Snatch 5 x 4e 3 Front Squat 4 @ 60 4 @ 70 3 x 4 @ 75 4A RDL 5 x 4 4B Weighted Pull-ups 5 x 4 4C Pistol Squats 5 x 4e
2/21/24 Non-Running Cardio For Example: Pick something you ENJOY and go do it. Coach’s Notes Once per cycle, I always like to encourage you to just go do something you enjoy… Oddly enough, this workout will get blown off by a lot of people. Too many of us have it hard-wired into our brains that…