DB Combo1

Open-

Bent row/swing/squat press: 6 reps each, 6 rounds (20-30 seconds between)
Bent row- pair of 30 lb DBs
Swings- one 45 lb DBs
Squat Presses- pair of 30 lb DBs

20 min on stationary bike

shoulder rehab stuff

Release

Prog VI- Day1 light with variation

Open-

longer warm-up with good-mornings etc.

Speed squat/DB Deadlift: 5/5, 5 sets

First 3 sets (125 lbs/pair of 70 lb DBs)

Last 2 sets ( 135 lbs/pair of 70 lb DBs)

Bar thrusts/Windmills (with DBs in both hands): 10 reps each arm/5 reps each arm.

3 sets, short rest between sets.

55 lbs / 25 lbs DBs

15 mins on Stationary bike.

Release

Shoulder rehab stuff

B Russell (semi)

Open-

longer warm up than usual: consisting of good mornings with just the BB and a few other exercises with lighter weight)

Bertrand Russell: 3 sets of 6 of the following
bent rows
swings
squat presses
burpees

used pair of 25 lb DBs for bent rows, squat presses, and burpees.
used one 45 lb DB for swings.

30 mins on the stationary bike

shoulder rehab stuff

Release

Prog VI- day 3

Open-

15 mins on indoor rower

Deadlift/ walks: Set of 6/ 30 feet-

Used pair of 70 lbs DBs. Did sets of 6 for DLs

Had to take a break after every sets.

Bueler/DB Bent Over Row/squat press. Traditional Buelers, 7 per side, 7 bent rows, then 5 squat presses. 30 seconds of rest/3 sets.

Bueler- 35 LBs on BB

DB Bent Rows/ Squat Presses: used pair of 40 lb DBs.

20 mins on stationary bike

Shoulder rehab stuff

Release

Prog VI Day 2 (minor variations)

Open-

Pushups/Jerk press: 5 Pushups, 5 jerk presses- 5 sets

Used a pair of 40 lb DBs for jerk press

Pushup Row/Plank. 5 reps per side/25 second hold. 15 second rest, 3 sets total.

Used 25 lbs DBs for Push up rows

Burpee challenge. Worked down to 1 (7, 6, 5 etc) with a 20 second rest between sets.

Started with a set of 7, then sets of 6, 5, 4, 3, 2, 2.

15 mins on the stationary bike.

Shoulder Rehab suff

Release

Light WO Stretches etc

Open-

Deadlifts/Walk ( Heavy DBs/ 20-30 ft.) : used pair of 75 lb DBs, approx 20 ft. 5 sets.

Good Mornings: just the BB, 3 sets of 10

Stationary Bike: 20 minutes

Shoulder rehab stuff

Release

Prog VI- day 1

Open-

Warm up DLs 2 sets of 5-6 (the last one being 185 lbs)

Speed squat/Deadlift: 5/1, 5 sets

First 3 sets (135 lbs/235 lbs)

Last 2 sets ( 135 lbs/ 245 lbs)

Goodmornings/Farmer’s walk: 6-8 reps, about 60 feet. 3 sets, short rest between sets.

95 lbs / 65 lbs DBs

Lunge Buelers/1-arm Snatch-Windmill. 5 per side each/4 times.

25 lbs / 30 lb DB

15 mins on Stationary bike.

Release

Shoulder rehab stuff

Old WO (prog IV day 1 with minr changes)

Open-

Front Squats

2 sets of 5 - 105 lbs
1 set of 5 - 125 lbs
1 set of 5 - 135 lbs

Crap Thunder-
Farmers walk- pair of 70 lbs DBs (100 ft)
Swings - 45 lbs DB (20 secs)
4 sets ( did 2 sets non-stop, break for 1 min, then 2 sets non-stop)

Bar Thrusts/Bent Rows: 10 on each arm/sets of 7
Repeated 3 times

Walked uphill (on the treadmill, steep grade) 20 mins.

Shoulder stuff

Release

Day off/light WO

Open-

did some stretches etc

jogged, stationary bike- for 50 minutes combined.

Release

shoulder stuff

light Day III

Open-

Deadlift/ walks: Set of 6/ 30 feet-

Used pair of 75 lbs DBs. Did sets of 6 for DLs

Had to take a break after every sets.

Bueler/DB Bent Over Row/squat press. Traditional Buelers, 6 per side, 8 bent rows, then 8 squat presses. 30 seconds of rest/4 sets.

Bueler- 30 LBs on BB

DB Bent Rows/ Squat Presses: used pair of 40 lb DBs.

Did 4 sets of 6 today.

Release

Day off light stuff

Open-

did some stretches etc

jogged, stationary bike- for 45 minutes combined.

Release

shoulder stuff

Saturday Oct 4th

Open-

Pushups/overhead press: 5 Pushups, 1 overhead press- 5 sets

Used 100 lbs for overhead press (mine were more like a jerk press)

Pushup Row/Plank. 6 reps per side/30 second hold. 15 second rest, 3 sets total.

Used 20 lbs DBs for Push up rows (did 2 sets)

Burpee challenge. Our goal: eventually start with the number 10, and in consecutive sets work down to 1 (10,9,8 etc) with a 30 second rest between sets.

Started with a set of 7, then sets of 6, 5, 4, 3, 2, 2.

15 mins on the stationary bike.

Release