Daily Workouts – October 2023

October

10/31/23

Meet the Press

1A	DB Bench Press	4 x 10
1B	Bulgarian Split Squat	4 x 5e
2B	DB Flys	4 x 12
2B	Front Squat	4 x 4 @ 65 – 75%
3A	DB Shoulder Press	3 x 8
3B	Floor Slider Leg Curl	3 x 5
4A	Tricep Pushdowns	4 x 12
4B	DB Shrugs	4 x 12

Grip ‘n’ Rip Grind

10/30/23

• 5 Unbroken Pull-Ups Every Minute on the Minute for as long as possible.

Get Swole Friday 10/27/23

1A	Bench Press	4 x 12, 10, 8, 6 @ 65 – 75%
1B	Lat Pulldown	4 x 10
2A	Barbell Overhead Press	3 x 8
2B	Pull-ups	3 x 8
3A	Barbell Rows	3 x 8
3B	Dips	3 x 10
3C	Lateral Raises	3 x 12
4A	Push-ups	3 x 20
4B	Dumbbell Curls	3 x 10

10/26/23

Pullin’ Heavy

1A	RDL	2 x 10 (light)
1B	Bulgarian Split Squat	2 x 5e (light)
2	Single Arm Snatch	4 x 5e
3	Deadlift	5 @ 50, 4 @70, 3 @ 75, 2 @ 80, 1 @ 85, 1 @ 90, 1 @ 95
4A	Hypers	4 x 10
4B	Pistol Squat	4 x 5e
4C	Plank	4 x 30 seconds

10/25/23

Half Gassers

• 20 Half Gassers

A Half Gasser is a football conditioning drill that involves running from one sideline to the other (53 1/3 yards) and back.

Typically, players are given 16, 18 and 20 seconds to complete the Half Gasser (depending on position) with 45 seconds rest in between each rep.

10/24/23

Stranger Gains

1A	Bench Press	4 x 8 @ 65 – 70%
1B	Pull-ups	4 x 8
2A	Overhead Press	4 x 8
2B	Lat Pulldowns	4 x 8
3A	Lateral Raises	4 x 12
3B	DB Curls	4 x 12
4A	Dips	3 x failure
4B	Face Pulls	3 x 15

10/23/23

Squats Three Ways

1	Overhead Squat	x 25 @ 135 pounds
2	Front Squat	x 25 @ 185 pounds
3	Back Squat	x 25 @ 235 pounds

10/22/23

Get Swole Friday

1A	Bench Press	5 x 5 @ 70 – 75%
1B	One Arm Rows	5 x 8e
2A	Standing Shoulder Press	4 x 6
2B	Upright Row	4 x 6
2C	Lateral Raise	4 x 12
3A	Diamond Push-ups	3 x 15
3B	Inverted Rows	3 x 15
3C	Sit-ups	3 x 15

Big Squat Thursday

1A	Kettlebell Swing	2 x 8
1B	Goblet Squat	2 x 8
2	Back Squat	5 x 5 @ 70 – 75%
3A	Pistol Squat	4 x 5e
3B	RDL	4 x 8
4A	Calf Raises	4 x 25
4B	Med Ball Russian Twist	4 x 25e
4C	DB Shrugs	4 x 25

Five Rounds to Shredtown

5 Rounds of the following:

• Jump Rope x 50 Taps
• Push-Ups x 25 Reps
• Kettlebell Swing x 20 Reps
• Sit-Ups x 15 Reps
• Box Jumps x 10 Reps

To The Moon

1A	Kettlebell Swings	3 x 8
1B	Med Ball Slams	3 x 8
2A	Hang Power Snatch*	5 x 3 @ 65 – 75%
2B	Box Jump	5 x 3
3	Speed Squat*	5 x 4 @ 65 – 70%
4A	Single Arm DB Shoulder Press	3 x 8
4B	Face Pulls	3 x 12
5	Band Pushdowns	x 50

*Warm-Up/Build-Up Sets as Needed

Bench Press 1RM

Use warm-up and build-up sets as needed. Make sure to HAVE A SPOTTER.

10/13/23

Get Swole Friday – Circuit Style

1A	DB Incline	4 x 10
1B	Lateral Raise	4 x 12
1C	Curl and Press	4 x 10
1D	DB Skull Crusher	4 x 12
1E	Rear Delt Raise	4 x 10
1F	DB Front Raise	4 x 12
1G	DB Floor Press	4 x 10
1H	Hammer Curls	4 x 12

Minimal rest between each exercise. 2 to 3 minutes rest between each round.

10/12/23

Y’all Want a Single?

1	Snatch Complex	2 x 5, 5, 5
2	Back Squat*	10 x 1 @ 85-90%
3A	Bulgarian Split Squat	4 x 8e
3B	Banded Good Mornings	4 x 12
3C	Lateral Bridges	4 x 15e

*Warm-up and Build-up sets as necessary

10/11/23

800s

4 Rounds

• Run 800m
• Rest 2 Minutes

10/10/23

Sixes and Fours

1	Javorek Complex	3 x 3, 3, 3, 3, 3
2	Hang Muscle Snatch	4 x 6 @ 40 – 50%
3	Deadlift	6 x 4 @ 70 – 80%
4A	Pistol Squat	4 x 5e
4B	SL RDL	4 x 5e
5A	DB Thruster	3 x 8
5B	DB Shrugs	3 x 12

10/9/23

Pump-Cardi 151

• Bench Press @ 185 pounds
• Pull-ups

In any order and in any combination, get to 151 completed reps as quickly as possible.

*Scale as Needed

10/6/23

Get Swole Friday

1A	SA DB Bench	5 x 8e
1B	One Arm Row	5 x 8e
2A	SA Shoulder Press	4 x 8e
2B	SA Upright Row	4 x 8e
3A	Push-ups	x 50
3B	Pull-ups	x 30
4A	Barbell Curl	3 x 12
4B	Barbell Skull Crusher	3 x 12

10/5/23

Big Squat Thursday – Overhead Edition

1	Snatch Complex	3 x 5, 5, 5
2	Overhead Squat	5 x 5 @ ~. 50%
3A	Barbell Walking Lunge	4 x 8e
3B	SA Farmer’s Walk	4 x 25yd each
4A	RDL	3 x 8
4B	Floor Slider Leg Curl	3 x 8
4C	Calf Raises	3 x 25

10/4/23

5 Rounds

• 400M Run
• 25 Sit-Ups
• 1 Minute Plank

10/3/23

Triple Down

1	Javorek Complex*	3 x 3, 3, 3, 3 ,3
2A	Back Squat	6 x 3 @ 70 – 80%
2B	Face Pulls	6 x 13
3	Pull-ups	x 33**
4A	Plate Raise	3 x 13
4B	Lateral Raise	3 x 13
4C	DB Shrugs	3 x 13
5A	Band Curls	x 33
5B	Band Triceps	x 33

*Javorek Complex consists of Upright Rows, Hang Muscle Snatch, Squat to Press, Bent Over Row and RDL

**Break up into as many sets as necessary

10/2/23

Rising Reps: Deadlifts and Push-Ups

Start a clock and perform 1 Deadlift @ 135 pounds.

At the start of the next minute perform 2 Push-Ups.

At the start of the next minute perform 3 Deadlifts.

Continue this pattern of increasing one rep every set on the minute until you cannot complete the prescribed amount of reps.

Scale as needed