Workouts

10/7/24 Hundo Challenge – Bench Press Bench Press 100 x 50% (For clarity, 100 reps at 50%) Each time the bar is racked: Coach’s Notes Goal is to get to 100 Reps as quickly as possible.

10/4/24 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…

10/03/24 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

10/2/24 Non-Running Cardio For Example: Pick something you ENJOY and go do it. Coach’s Notes Many of you have been with me now for a while and understand the idea behind this workout. For those that are newer, once per cycle, I always like to encourage you to just go do something you enjoy… Oddly…

10/1/24 Pullin’ Heavy 1A RDL 2 x 8 1B Bulgarian Split Squat 2 x 5e 2 Single Arm DB Snatch 3 x 5e 3 Deadlift 5 @ 50% 2 @ 70% 2 @ 75% 2 @ 80% 1 @ 85% 1 @ 90% 1 @ 95% 4A Hypers 3 x 10 4B Pistol Squat 3…

9/30/24 Pump-Cardi 151 Using the two exercises above in any combination, in any order, get to 151 reps as quickly as possible. Scaling Options Level II Level I Inverted Rows Bench Press 95 pounds (Male) 45 pounds (Female)

09/27/24 Get Swole Friday 1 Bench Press 5 @ 50 3 @ 60 8 @ 65 3 x 8 @ 70 2A Seated DB Shoulder Press 4 x 10 2B Barbell Row 4 x 8 3A DB Flys 3 x 12 3B Rear Delt Raise 3 x 12 4A Seated Incline Curls 3 x 10…

9/26/24 The Dark Squat Rises 1A Hang Power Snatch 4 @ 60 4 @ 65 2 x 4 @ 70 1B Box Jumps 4 x 4 2 Back Squat 5 @ 50 3 @ 65 4 x 5 @ 75 3A Bulgarian Split Squat 3 x 10 3B Hip Thrust 3 x 12 4A Floor…

9/25/24 20 Minute Run This one is about as simple as it gets. Try to cover as much distance as you can in 20 minutes.

9/24/24 Upper Body Blitz 1A DB Bench Press 4 x 10 1B Bent Over DB Row 4 x 12 2A Med Ball Slam 4 x 12 2B Standing DB Press 4 x 10 3A Chin-ups 3 x 10 3B Band Pull-Apart 3 x 20 4A DB Curls 3 x 12 4B Dips 3 x 12…