Tuesday

"If you don’t know where you’re going how do you expect to get there ?" Unknown.

Goals, they should be written down and looked at daily.

Training:
Deadlift 3x5
Tire flip 2x8
Lunges 2x8
Rest 5 minutes
Barbell complex
10x deadlift
10x bent row
10x power clean
10x push-press
10x back squat
Rest 1 minute
4 rounds

Saturday

With all it's variations and applications, the push-up is one of the top 3 foundational movements. It is not just a chest, triceps, and shoulder exercise but a very effective core strengthener as well. A proper push-up requires that a straight line be drawn from the ankles all the way through the shoulders throughout the full range of motion. The hips must rise with the shoulders and a sagging lower back is an indicator of a weak core. Many components of fitness can be trained with the push-up: strength endurance (basic push-up with a high rep set), Strength (1 arm push-up or feet elevated 1 arm push-up), and explosive strength (plyometric or "clapping" push-up) In all forms ensure there is a full range of movement i.e. chest brushing the ground and straight arms at the top.

Training:
Bench press 3x5
Bar push-up 4x quality set

Body rows 4 quality set

Rest 5 minutes
20x mountain climbers
15x push-ups
10x burps
5x burpees
6 rounds
For time

Thursday

Strength does not come from physical capacity. It comes from an indomitable will.”
Mahatma Gandhi

Training:
Squat 3x5
Good mornings 3x12
Seated plate twists 3x15
Rest 5 minutes
1600 meter run
For time

Tuesday

In this modern age of computers many more people are suffering from arthritis and carpel tunnel syndrome. Strengthening the arms, forearms, wrists and hands can help heal and prevent these conditions. Holding onto a barbell during a complex where dynamic movement is happening will work the above areas along with the supporting tendons and ligaments. And as we have seen before a barbell or dumbbell complex is a great conditioning tool. As always we are looking to work multiple aspects of fitness efficiently and effectively.

Training:
Press 3x5
Push-ups 4x quality set
Body rows 4x quality set
Rest 5 minutes
Barbell complex:
10x deadlift
10x bent row
10x hang power clean
10x push press
10x back squat
Rest 1 minute
3 rounds

Saturday

I will consider myself extremely lucky to be this active and in such great shape in my 70's. And for the internet warriors out there, sure some of their range of motion is short but it doesn't matter, just the fact they are still training in that style at their age is inspirational.

Training:
Deadlift 3x5
Tire flips 4x6
Lunges 4x6 each leg
Rest 5 minutes
20x mountain climbers
15x push-ups
10x burps
5x burpees
5 rounds
For time

Thursday

If fat loss is the goal then a quality low carb diet is a must. No matter how great a training program is, it will not overcome a bad diet.

Training:
Bench press 3x5
Push-ups 4 x a quality set
Body rows 4 x a quality set
Rest 5-10 minutes
1200 meter run
For time

Tuesday

Why conditioning after lifting? During lifting our bodies start burning fuel as we work out, this fuel being used is basically glucose and other substrate. When it comes time to do the conditioning portion all that glucose and substrate will be very depleted. So for fuel, the body will turn to fat to burn. Also if we condition prior to lifting we will not be able to exert maximum power or strength and this flies in the face of why we lift heavy.

Training:
Squat 3x5
Good mornings 3x10
Seated plate twists 3x10 both sides
Rest 5-10 minutes
10x goblet squats
10x swings
10x clean and press (each arm)
10x squat jumps
Rest 1 minute
3 rounds



Mikhail Koklyaev doing some amazing things

Strong backs

All big benchers and presser's have strong, muscled backs. The back works to stabilize the entire body as the pushing muscles work to press the weight. We can always press much more from a stable surface and a strong back provides this platform.

Training:
Press 3x5
Body rows 4x15
Rest 5-10 minutes
Mountain climbers x 20
Push-ups x 15
Burps x 10
Burpees x 5
4 rounds fast as possible

Back at it

Helpful info for those looking to follow this new cycle of training, for the first month my clients will be using a basic linear progression on all the basic barbell lifts i.e. Squats, press, deadlift, and bench press. So we will be adding anywhere from 1 pound to 5 pounds each session they get under the bar. The conditioning portion will also be incrementally increased each workout, slowly building the intensity over the course of 4 weeks. we will work for 4 weeks and then go with a 1 week deload and then start new on the 6th week.

Training:
Deadlift 3x5
Lunges 4x6 each leg
Sit-ups 4x14
Rest 5-10 minutes
800 meter run
For time



Start off with using just your body weight, lunges make you sore.