Month: December 2020

@home
Floor KB Squeeze Presses (reps paused @ top and bottom):
53×20
72×10
88×10
106×25-15-10-6-4
88×20-72×20-53×20 (no pauses)

Incline KB Squeeze Presses (reps paused @ top and bottom):
88×12
88×12
88×12

CG Floor Press (dowel):
purple ×15
purple+red ×12
green ×10
green+red ×8

JM Press (anchored):
purple ×15-15-15-15-15

Band Crossovers (low, high):
purples ×15-reds ×15
purples ×15-reds ×15
purples ×15-reds ×15
purples ×15-reds×15

V-bar Band Pushdowns:
blue-green+red-green-purple+red ×12-purple ×20

BTB Pushdowns:
blue ×10-10-10-10-15

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 41 minutes

@home
SLDL (superset with deads, wooden dowel+kbs):
194×10
266×10
266×10

Conventional Deadlift (wooden dowel+kbs):
194×10
266×10
266×10

KB Row (overhand-underhand):
106×12-12
106×12-12
106×12-12

KB Cleans:
88×5-5
88×5-5

BTB KB Shrugs:
106×20
106×20
106×20
106×20
106×20

Band Face Pulls (superset with btn pulldowns):
purples ×12
purples ×12
purples ×12

Band BTN Pulldowns:
purples ×12
purples ×12
purples ×12

Band CG Pulldowns (superset with pushdowns):
blue+green ×6
blue+green ×6
blue+green ×6

Band Lat Pushdowns (strict form, dowel):
purple ×15
purple ×15
purple ×15

Lying Hamstring Curl:
purple ×15-15-15-15-15-15

Standing Band Curls (dowel shoulder width – close grip – v-bar-grip, different grip each dropset):
purple ×12-12-12
purple ×12-12-12
purple ×12-12-12
purple ×12-12-12

Lying Leg Lift:
doubled red ×15
doubled red ×15

V-Sit Leg Extensions:
doubled red ×15
doubled red ×15

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 37 minutes

Great presses today. Getting easier and easier.

@ home
Strict Single-arm OH KB Press:
53×10
53×10
72×5
72×5
88×5
88×5
106×8 (PR)
106×8 (PR)
88×10
88×10
72×10
72×10
53×10
53×10

Standing Military Press (dowel):
blue ×8-8-8

Ultra-wide BTN Standing Military Press (dowel):
purple ×12-12-12

Side Laterals (superset with rear laterals):
reds ×10
reds ×10
reds ×10

Rear Laterals:
reds ×10
reds ×10
reds ×10

Front Lateral Raises (dowel):
reds ×10
reds ×10
reds ×10

Band Curls (dowel, close, wide grips, reverse):
green ×12-12-12
green ×12-12-12
green ×15-15-15

V-bar Pushdowns:
blue ×12-12-15

Reverse Pushdowns:
purple ×12-12-15

Wide-grip Pushdowns:
red ×20-20-20

Band Forearm Curl (dowel):
doubled purple ×50

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 30 minutes

@home
Walking KB Lunges:
53+72×10
53+72×10
53+72×10
53+72×10

KB Split Squats:
53+72×10-10
53+72×10-10
53+72×10-10

KB Squats (feet together-shoulder width-wide stances):
106×10-10-10
106×10-10-10
106×10-10-10

Band Single-leg Extensions:
purple ×12-12
purple ×12-12
purple ×12-12
purple ×12-12
purple ×12-12
purple ×12-12
purple ×20 (both legs – toes out)
purple ×20 (both legs – neutral)
purple ×20 (both legs – toes in)

KB Shrugs:
88+106×20
88+106×20
88+106×20
88+106×20

Band Face Pulls (pulling to chest, single band, superset with pulldowns):
green+purple ×15
green+purple ×15
green+purple ×15

Pulldowns (overhand grip):
blue+green ×12
blue+green ×12
blue+green ×12

Hammer Chins:
×10
×10
×10

Lying Leg Lifts:
double red ×10
double red ×10
double red ×10

V-Sit Leg Extensions:
double red ×10
double red ×10
double red ×10

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 44 minutes

@home
Floor KB Squeeze Presses (reps paused @ top and bottom):
53×20
72×10
88×10
106×10-10-10-10-10
88×20-72×20-53×20 (no pauses)

Incline KB Squeeze Presses:
88×20
88×20
88×20

CG Floor Press (dowel):
purple ×10
purple+red ×10
green ×10
green+red ×10

JM Press:
purple+red ×15-15-15-15-15

Band Crossovers (low, high):
purples ×15-reds ×15
purples ×15-reds ×15
purples ×15-reds ×15
purples ×15-reds×15

V-bar Band Pushdowns:
blue-green+red-green-purple+red ×10-purple ×20

BTB Pushdowns:
green ×10-10-10-10-10

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 43 minutes

@home
SLDL (superset with deads, wooden dowel+kbs):
194×10
266×10
266×10

Deadlift (wooden dowel+kbs):
194×10
266×10
266×10

BB Row (overhand, wooden dowel+kbs):
194×10
194×10
194×10
194×10
194×10

KB Cleans:
88×5-5
88×5-5

BTB KB Shrugs:
106×20
106×20
106×20
106×20
106×20

Band Face Pulls (superset with btn pulldowns):
purples ×12
purples ×12
purples ×12

Band BTN Pulldowns:
purples ×12
purples ×12
purples ×12

Band CG Pulldowns (superset with pushdowns):
blue+green ×6
blue+green ×6
blue+green ×6

Band Lat Pushdowns (strict form, dowel):
purple ×15
purple ×15
purple ×15

Lying Hamstring Curl:
purple ×15-15-15-15-15-15

Standing Band Curls (dowel shoulder width – close grip – v-bar-grip, different grip each dropset):
purple ×12-12-12
purple ×12-12-12
purple ×12-12-12
purple ×12-12-12

Lying Leg Lift:
doubled red ×15
doubled red ×15

V-Sit Leg Extensions:
doubled red ×15
doubled red ×15

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 44 minutes

Easy kettlebell presses. Strict PR’s and feeling like there’s a lot more left.

@ home
Strict Single-arm OH KB Press:
53×10
53×10
72×5
72×5
88×5
88×5
106×5 (PR)
106×5 (PR)
88×5
88×5
72×5
72×5
53×10
53×10

Standing Military Press (dowel):
blue ×6-6-6

Ultra-wide BTN Standing Military Press (dowel):
purple ×12-12-12

Side Laterals (superset with rear laterals):
reds ×10
reds ×10
reds ×10

Rear Laterals:
reds ×10
reds ×10
reds ×10

Front Lateral Raises (dowel):
reds ×10
reds ×10
reds ×10

Band Curls (dowel, close, wide grips, reverse):
green ×12-12-12
green ×12-12-12
green ×15-15-20

V-bar Pushdowns:
blue ×12-12-15

Reverse Pushdowns:
purple ×12-12-15

Wide-grip Pushdowns:
red ×20-20-20

Band Forearm Curl (dowel):
doubled purple ×50

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 30 minutes

@home
KB Lunges:
53+72×10
53+72×10
53+72×10
53+72×10

KB Split Squats:
53+72×10-10
53+72×10-10
53+72×10-10

KB Squats (various stances):
106×10
106×10
106×10-10
106×10-10-10

Band Single-leg Extensions:
purple ×10-10
purple ×10-10
purple ×10-10
purple ×10-10
purple ×10-10
purple ×10-10
purple ×20 (both legs – toes out)
purple ×20 (both legs – neutral)
purple ×20 (both legs – toes in)

KB Shrugs:
88+106×20
88+106×20
88+106×20
88+106×20

Band Face Pulls (pulling to chest, single band, superset with pulldowns):
green ×15
green+purple ×15
green+purple ×15

Pulldowns (overhand grip):
blue+green ×10
blue+green ×10
blue+green ×12

Hammer Chins:
×10
×10
×10

Hanging Scapular Retractions:
×10
×10
×10

Lying Leg Lifts:
double red ×10
double red ×10
double red ×10

V-Sit Leg Extensions:
double red ×10
double red ×10
double red ×10

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 38 minutes