"Shoulders - 50s”…

DB Military Press: 50bs (100)

Slightly Bent-over DB Upright Row: 50lbs (100)

Press: 15-13-12-10

Seal Row (Shoulders): 15-13-12-10

*rest as needed between sets and movements. Post reps for both exercises in all rounds. 

Pick a weight that you try to do for 50 total reps over the course of three working sets. Once you're able to get a total of 50 reps over 3 sets, add weight. 

Cash Out:

Band Pull Aparts - 5x8 @ Orange

Reverse Iron Cross Push Ups - 3x8

DB Shrugs - 3x8 @ 110lbs

Then, 

DB Military Press - 5 reps @ 65lbs (130)

AVG HR - 120 BPM

MAX HR - 142 BPM

@ Metfit

Rest Day…

Flew back to Ma. 

Rest Day…

Mutt Bar- Arms...

5 Rounds - 30 reps each round

Mutt Bar Curls - 33lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide 

Close Grip Floor Press - 33lbs

30-30-30-30-30 reps each. 300 total reps

Cash Out: 

Isometric Static Flex x 5

L-Sit - 20 seconds x 2

AVG HR - 119 BPM

MAX HR - 151 BPM

@ LHP

Rest Day…

Pull Ups/Push Ups…

5 rounds of:

5 Chest-to-Roof Pull Ups 

10 Push Ups 

AVG HR - 121 BPM

MAX HR - 143 BPM

Kettlebells - Legs - 50s…

Romanian Deadlift - 15-13-12-10@ 90 (180)

Double Cleans - 1 rep @ 90lbs (180)

Cash Out: Mutt Bar Snatch - 5x5 @ 44lbs

AVG HR - 129 BPM

MAX HR - 158 BPM

@ LHP

Rest Day…

“Shoulders - 50s”…

KB Military Press: 35lbs (70)

Rear Delt Row: 35lbs (70)

Press: 23-15-12

Row: 23-15-12

*rest 3 minutes in between sets and movements. Post reps for both exercises in all rounds. 

Pick a weight that you try to do for 50 total reps over the course of three working sets. 

Cash Out:

Kettlebell Iron Cross - 3x5 @ 35

Purple Band Pull-Aparts - 3x10

The Kettlebell Iron Cross is a challenging strength and shoulder stability exercise that combines elements of kettlebell pressing and isometric holding. It primarily targets the deltoids, rotator cuff muscles, upper back (trapezius, rhomboids), and core, while also demanding balance and control.

AVG HR - 130 BPM

MAX HR - 161 BPM

@ LHP

Rest Day…

Didn’t sleep well last night. Need to focus on recovery. Back at it tomorrow.

Kettlebells: Arms - 50s…

KettlebellCurl - 23-15-12

Kettlebell Extensions - 23-15-12

Both @ 35lbs

Cash Out: Isometric Static Flex x5

AVG HR - 116 BPM

MAX HR - 156 BPM

50s - Chest/Back…

KB Floor Press: 70lbs

Kettlebell Row: 70lbs

*Try to get 50 reps in as few sets as possible. 

Floor Press: 18-15-17 reps 

Row: 18-15-17 reps 

Got it in three sets. Effective and painful! Next step is two sets at 70 pounds and then I’ll move to the 90 pound bells!

*Alternate movements. Rest as 3 minutes in between sets. Post reps for both exercises in all rounds.

“Pick a weight that you try to do for 50 total reps over the course of three working sets. For most people, choosing a weight that allows you to get 18 to 22 reps on the first set is about right. Once you're able to get a total of 50 reps over 3 sets, add weight.

Warning: It's brutal”. - T Nation

Cash Out: 

Low-to-High Fly - 3x5 @ 35lbs

Archer Pull Ups - 2x3/3

AVG HR - 130 BPM

MAX HR - 153 BPM

@ LHP

Rat Day…

Rest Day…

Kettlebell Cleans & Snatches

5 x 3 @ 70lbs (140)

“Short on time? Looking for a full-body blaster? Kettlebell cleans bring together explosiveness, power development, strength, and flexibility”. - Barbend 

Cash Out: Double KB Snatch -

3x1 @ 70lbs (140)

AVG HR - 120 BPM

MAX HR - 148 BPM

@ LHP

"Shoulders - 75s”…

Mutt Bar Press: 66lbs

Mutt Bar Upright Row: 66lbs 

Press: 25-25-25 reps 

Upright Row: 25-25-25 reps 

*rest 3 minutes between sets and movements. Post reps for both exercises in all rounds. 

Pick a weight that you try to do for 75 total reps over the course of three working sets. Once you're able to get a total of 75 reps over 3 sets, add weight.

AVG HR - 118 BPM

MAX HR - 143 BPM

@ LHP

TRX Arms - 50s…

TRX Pelican Curl - 23-15-12

TRX Skull-Crusher - 23-15-12

Cash Out:

Black Band Curls - 5x8

CG Bear Push Ups - 3x8

AVG HR - 118 BPM

MAX HR - 148 BPM

@ LHP

Rest Day…

TRX - Chest/Back- 50s…

TRX Fly*

TRX Row*

*20lb vest. Try to get 50 reps in as few sets as possible. 

Fly & Row: 23-15-12

*Rest 3 minutes between sets. Post reps for both exercises in all rounds.

Cash Out: 

TRX Fly - 25 reps

TRX Row - 25 reps

AVG HR - 116 BPM

MAX HR - 146 BPM

@ LHP

Double KB Cleans & Snatches...

KB Cleans - 5x5 @ 53lbs (106) 

then,

KB Snatches - 10x3 @ 53 (106)

“The kettlebell snatch is a brilliant full-body workout, and it is full-body in the true sense of the word. First and foremost, let’s dive right into the muscle that powerlifters often overlook: your heart. According to a 2015 study published in the Journal of Strength and Conditioning Research, kettlebell snatch training was more effective than free weight and bodyweight circuit training at improving the maximal oxygen uptake (VO2 max) of seventeen young women athletes’ maximal oxygen uptake.(1) So improving the muscle that is your heart? Check.

The swing part of kettlebell snatches is absurdly effective at activating your glutes, hamstrings, core, hip flexors, and quads, while the high pull and eventual push through at the end are spectacular for your upper lats, traps, and delts. Even your calves get in on the fun as you stabilize your body under the weight and counteract the momentum of the bell with your body’s stability.

And finally, whether you want to improve your grip strength to bring your deadlift to the next level or efficiently bring in all your grocery bags in one trip (absolutely no one is trying to make multiple grocery trips in this house), the kettlebell snatch is great for your grip strength. Your forearms will benefit — a lot — because they’ll be doing the extra work of helping you navigate exactly how to stabilize the bell through the high pull and descent that’s part and parcel of every good kettlebell snatch”. - Barbend 

Cash Out: 10M Sprint Repeats x5

AVG HR - 133 BPM

MAX HR - 163 BPM

@ LHP

Rest Day…

After three hard days of training, I needed a rest day. My Fitbit told me I was at a risk of over training from my cardio load. Back at it tomorrow.

"Shoulders - 50s”…

KB Military Press: 35lbs (70)

Slightly Bent-over DB Upright Row: 35lbs (70)

Press: 22-15-13

Upright Row: 22-15-13

*rest 3 minutes in between sets and movements. Post reps for both exercises in all rounds. 

Pick a weight that you try to do for 50 total reps over the course of three working sets. 

Cash Out:

Pike HSPUs - 3x5

Archer Pull Ups - 3x3/3

Archer Pull-Ups: One side at a time, heavily involving the deltoids and scapular stabilizers. This unilateral movement increases shoulder activation due to the controlled eccentric. 

AVG HR - 117 BPM

MAX HR - 145 BPM

@ LHP

"Arms - 50s”…

KB Curls: 35lbs

KB Triceps Extensions - 35lbs 

 *50 reps each

Curls: 23-15-12 reps 

Extensions:- 23-15-12 reps 

Cash Out: 

Band Curls - Blue

Band Pushdowns - Purple

*3 minute rest  between sets and movements. Post reps for both exercises in all rounds. 

AVG HR - -116 BPM

MAX HR - 139 BPM

@ LHP