Saturday, February 16, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A. Strict Press x10x5

B. Weighted neutral grip pull up x6-8 reps x 5

C1. Banded Kb bench press x10x3

C2. banded ez bar curls x10x3

D1. Seated Rear Delt Raise x20x2

D2. French press x20x2

E. Hammer Curls x15x2

F. KB side bends x10/side x 3

Read More
Kevin Glass125
Friday, February 15, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. EZ bar box squats

x7-9 reps x 4 sets

same weight as last week

B. Good Morning

x6x5

C1. KB Russian step ups

x8/side x 3

C2. Single leg crossbody RDL

x8/side x 3

D. Leg finisher

1 minute straight leg sled drag

1 minute wall ball

1 minute bike erg

1 minute rest

x4 rounds

Read More
Kevin Glass124
Wednesday, February 13, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A1. Feet up bench press

5020 tempo .x 3 x 3

A2. Strict chin ups.

x10x3

B1. Seated banded leg ext.

x10x3

B2. Nordic curls

x10x3

C. Conditioning

2 minute run/ 1 minute walk x 7 sets

Read More
Kevin Glass122
Tuesday, February 12, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A1. Prison bar incline bench press

30x1 tempo

x8 reps x 5 sets

A2. Lat Pull Down

3030 tempo

x8 reps x 5 sets

B1. Incline DB flies

x10x3

B2. Seating single arm cable row

x10/side . x3

C1. Side delt raise

x10/side x 3

C2. Trap Raises

x15x3

D. Abwheel roll outs

x10x3

Read More
Kevin Glass121
Monday, February 11, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. Back Squat w/ chains

5 sec. lower x 5 reps x 5 sets

70% of BS on bar

B. Sumo Dead lift

4 reps x 4 sets @ 75% of DL

with 3sec. lower each rep

C. Belt Squat.

:30 on / :30 off x 5

D1. Single leg phsyio ball hip thruster

x8-10/side x 3

D2. Seated Calve Raise

x20x3

line up weight over knee

E. Sled Push

1 minute on / 1 minute off x 5 - steady effort push each time

Read More
Kevin Glass120
Saturday, February 9, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A. Strict Press x10x4

B. Weighted neutral grip pull up x6-8 reps x 4

C1. Banded Dips x10x3

C2. Banded barbell curls x10x3

D1. Seated Rear Delt Raise x20x2

D2. French press x20x2

E. Hammer Curls x15x2

F. KB side bends x10/side x 3

Read More
Kevin Glass118
Friday, February 8, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. EZ bar box squats x5 reps x 4 sets

70% of FS on bar

B. Good Morning x6x5

C1. KB goblet reverse lunge step x5/side x 4

C2. Single leg heal slide x8/side x 4

D. Leg finisher

1 minute sled push

1 minute walking lunge

1 minute banded russain kb swing

1 minute AB

2 minute rest

x3

Read More
Kevin Glass117
Thursday, February 7, 2019

Weightlifting

Broad Jumps x3 x10, rest 60 seconds between sets 

CG OHSQ to max triple

Plyo Push Ups- mats next to you, mats in front of you, out, in, forward, in- that is one rep, do 10

Explosive Pull Ups- jump up and down the bars x 5 -Superset w/ push ups, do 5 rounds

Bulgarian Split Squats x 20 no weight, pause at parallel

Landmine w/combat handles x 10 x 2

Swole

Off

Read More
Kevin Glasswl116, swole 116
Wednesday, February 6, 2019

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50'/side x 2

Banded pull aparts (internal and external rotation) x 20/per

A. Conditioning

1 minute run

1 minute row

1 minute bike

1 minute Versa Climber

1 minute rest

x8 rounds

Read More
Kevin Glass115
Tuesday, February 5, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A1. Prison bar incline bench press 30x1 tempo

x8 reps x 4 sets

A2. Lat Pull Down 3030 tempo

x8 reps x 4 sets

B1. DB flies x12-14x3

B2. DB Row pause @ chest for 2 sec. and 3 sec. lower

x8/side x 3

C1. Side delt raise x10/side x 2

C2. Trap Raises x15x2

C3. Abwheel roll outs x10x3

Read More
Kevin Glass114
Saturday, February 2, 2019

A1. Bench Press.

x6x6

A2. Standing cable curls

x10x 6

B1. DB seated press

3020 tempo

x10x3

B2. Barbell 21's

x3 sets

C1. Tricep ext

x10x3

C2. Single arm preacher curls

x10/side x 3

C3. Ball push ups

x20x 3

Read More
Kevin Glass111