MG-W9D2

1.) Barbell/Dumbbell Push Press 5x4-6

2A.) Barbell Incline Bench Press 6x4 (ascending)

2B.) Weighted Pull Ups 6x7-8

3A.) 1 Arm DB Bench Press 3x8-10

3B.) 1 Arm Bent Over Row 3x10-15

4A.) Weighted Back Extension 3x10-15

4B.) Weighted GHB Situps 3x10-15

MG-W8D2

Yoana Snideman of Revolution Fitness exemplifies fantastic athletic mobility

1.) Barbell Power Jerk 4x3

2A.) Barbell Incline Bench Press 8x3 (ascending)

2B.) Weighted Pull Ups 8x5-6

3A.) 1 Arm DB Bench Press 3x8-10

3B.) 1 Arm Bent Over Row 3x10-15

4A.) Weighted Back Extension 3x10-15

4B.) Weighted GHB Situps 3x10-15

MG-W7D2

Discuss how these pictures and their respectful topics could possibly benefit you and your performance

1.) Barbell Incline Bench Press 6x4 (ascending)

2A.) DB Bench Press 3x8-10

2B.) Weighted Pull Ups 3x8-10

3A.) Weighted (if possible) Ring Dips 3x10

3B.) Bent Over/Inverted Row 3x10

4A.) Weighted Back Extension 3x10-15

4B.) Weighted GHB Situps 3x10-15

MG-W6D2

I understand not everyone has the same goals at the same time, if anyone has any questions about their training, post em up.

1.) Swiss Bar Floor Press 5x5

2A.) Incline DB Press 3x8-10

2B.) Weighted Pull Ups 3x8-10

3A.) Weighted (if possible) Ring Dips 3x10

3B.) Bent Over/Inverted Row 3x10

4A.) Weighted GHB Situps (SLOW) 3x10-15

4B.) Weighted Back Extension (SLOW) 3x10-15

MG-W4D3

1A.) Double Kettlebell Power Jump 3x5

1B.) Box Jump 3x5

2A.) DB Bench Press 5x5-8

2B.) Bent Row 5x8-10

3.) Double Kettlebell Clean & Press 3 x 8-10

4A.) Ring Dips 3 x Submax (weighted)

4B.) Hanging Leg Raise 3 x 10-15

4C.) Chin Ups 3 x Submax (weighted)

-Don't rush these sets, if you are trying to gain strength or mass stay heavier, keep a faster pace if you want better conditioning

5.) Reverse Hypers/Back Extensions 3x10 (Light for Recovery)

MG-W1D3

Sorry, ex-callous, I'm starting over new.Hanging leg raise

1.) Box Jumps x15-20

-Trying to jump as high as possible while coming down onto the box, not snaking feet around the top of it.

2.) Bench Press 6x4

3.) Bent Row 3x8-10

4A.) Close Grip Push Ups 3 x Submax (weighted)

4.B) Hanging Leg Raise 3 x 10-15

5.) Reverse Hypers/Back Extensions 3x10 (Light for Recovery)

LS-W6D2

Always on a mission for strength and knowledge



1.) Bench Press 6x4 with chains

Keep rest periods as short as possible while still recovering for next set

2A.) Rope Climb 3x1 (15')

2B.) Weighted Dips 3x8-12

3A.) Pull Up Variation 3 x submax

3B.) Push Up Variation 3 x submax

4.) Hanging leg raise 3 x 15

5.) Row 10-15x100 meters 30 seconds rest

try to keep every set sub 20 seconds, if no rower, sub swings or sprints

LS-W2D2

1.)Bench Press 6x4

2.) KB Snatch Test AMRAP X 5 minutes

Beat last week's numbers

Max rounds in 15 minutes

3A.) Double KB Swings x 12

3B.) GHB Situp x 12

3C.) 20# Ball Slams x 12

LS-W1D2

1.) Bench Press 5x5

2.) KB Snatch Test AMRAP x 5 minutes (you choose weight, I recommend 1.5 pood)

Max rounds in 15 minutes

3A.) Double KB Swing (skiers) x12

3B.) GHB Situp x12

3C.) Ball Slams x 12