SQUATOBER 9th, #31days
“Thighs and Wings”
1. 5 ROUNDS: (approx 18 min)
5 reps BACK SQUAT @ 70%
2-5 STRICT PULL UP's
(*2-2.5 min rest)
2. 3 ROUNDS: (10 min)
5/leg DB REVERSE LUNGES
10 BB BENT OVER ROWS
(*2 min rest )
3. 3 ROUNDS (CARDIO): (7 min)
10/arm ONE ARM DB ROW @ HEAVY
25M FARMERS CARRY
*rest as needed
RECOVERY: 30 min walk, 8+ hrs sleep, eat well
THE COUNTDOWN
Squatober, 8th. #31days
1. BACK SQUAT (2 min REST between sets)
5 reps @ 65%
4 reps @ 75%
3 reps @ 80%
2 reps @ 87%
1 rep @ 92%
2. "Super Set" (alternate movements) (2 min rest between sets) (Approximately 15 min)
BENCH PRESS (same reps as Back Squat)
5 ONE ARM HEAVY DB ROWS
3. CARDIO (approximately 7 min)
100 Close Grip Bench Press @ 33% 1RM
*GOAL: Gets reps in the fewest sets possible*
RECOVER: Walk 30 min, Sleep 8+ Hours
Squatober 7th, #31days
ALL MOVEMENTS Rounds have 5-2-1-2 TEMPO
*5 seconds down, 2 sec pause at bottom, 1 second up, 2 second reset at the top
E 2:45 MOM x 13
1. TEMPO BACK SQUAT: 4 x 4 @ 60% (REST until clock beeps)
*transtion straight to front squat after round 4)
2. TEMPO FRONT SQUAT: 3 x 4 @ 45% Backsquat 1 RM (REST until clock beeps)
*transition straight to split squat after round 3
3.TEMPO BULGARIAN SPLIT SQUATS: 3 x 5/leg @ challenging weight (REST until clock beeps)
*transition to RDL after round 3
4. TEMPO BB RDL: 3 x 5 (REST until clock beeps)
Squatober 6th
#31days
Did bad gym math and overloaded the first couple sets of deadlift. Yet another reason to lift with your shoes off.
1. BACK SQUAT 5 x 5 @ 75% (rest between sets so you can maintain percentage)
2. BENCH PRESS 5 x 5 @ 75% (rest between sets so you can maintain percentage)
3. DEADLIFT 5 x 5 @ 75% rest between sets so you can maintain percentage)
*NO bouncing. Pull every rep from a full stop
FINISHER (If time allows): Mix & Match at your discretion
125 reps Triceps
(Ideas: Skull Crushers, Overhead Tricep Extensions, Ring/Horn Dips, Box Dips, Heavy banded push downs x 2)
125 reps Biceps
(DB/BB Curls, Chin Ups, Lying BIcep Curls, Reverse curls, Hammer curls, heavy banded curls x 2)
Active Recovery
Squatober 4th
#31days
BATTLE 1: AMRAP (15 min)
200 meters Run AFAP
1 min: Max Pull Ups
1 min: Max Push Ups
1 min: Max Sit Ups
*3 min rest
BATTLE 2: AMRAP (15 min)
20 Supine MB Chest Press
15 Shallow Tricep Dips
10 Toes Above Hips (⇩Candle sticks)(⇧T2B)
5 Inch Worms
