Old WO - Bricks

Open-

Warm- up for squats

Back-squats/Light DLs/Overhead squats: 4 sets, 7/8 reps

Back- squats; 135 lbs, 155 lbs, 175 lbs, 135 lns
DLs; 155 lbs
Overhead squats; 20 lbs BB

Bricks don't hit-back: Squat hops/Burpees: 5 hops, 5 burpees, 5 sets.

15 mins on stationary bike

shoulder rehab stuff

Release

Old combo variation

Open-

Warm up- TGUs/windmill on top, 5 each side followed by 1 min of jump rope like hops.

20 mins jog

DLs/Bar thrusts/Bent rows/Overhead presses: 3 sets, 6 reps (each side for bar thrusts)

DLs:175 lbs, Bar thrusts: 60 lbs, Bent rows: 40 lb DBs, Overhead presses: 45 lb plate,

10 mins on stationary bike

Shoulder rehab stuff

Release

After a break WO

Open-

DB DLs/DB swings: 2 sets of 12
used pair of 40 lb DBs/ 45 lb DB

walk side-ways for TFL strength (PT recommended): approx 1/6 of a mile

30 min brisk walk on incline

good mornings: 2 sets of 12, with just the BB.

Shoulder rehab stuff

Release

mini WO- at home

Air squats/push ups: 3 sets of 10

Over head presses/bent rows: 3 sets of 10 each

used pair of 20 lb DBs

shoulder rehab stuff.

old WO variation

Open-

DB Front Squats: 3 sets of 6- pair of 40 lb DBs.

Bar thrusts: 4 sets of 10 (each arm)- 60 lbs

Buelers: 3 sets of 7 (each side)- 35 lbs

Squat rows: 3 sets of 12- 180 lbs

20 mins on stationary bike.

shoulder rehab stuff

Release

Day 0ff/ light WO

Open-

30 mins on Stationary bike

Walk sideways 1/13 mile for strengthening TFL (recommended by PT)

several different stretches, good-mornings, playing around with light weights etc

PT recommended shoulder rehab stuff

Release

Prog III- Day 3 variation

Open-

20 mins on stationary bike

Front Squats: 4 sets of 5; 95 lbs, 115 lbs, 135 lbs, and 145 lbs.

Buelers/Bent rows: 3 sets of 7;
25 lbs/ 40 lb DBs

DB Swings/Planks: Tabata protocol, 20 secs on, 10 secs off- 4 mins total.
45 lb DB for swings.

15 mins brisk walk on incline.

shoulder rehab stuff

Release

Tough Combo variation

Open-

20 mins on indoor rower

push up row/overhead press/Bent over rows: 5 of each for 3 sets (15-20 sec breaks)
push up rows: 25 lbs DBs
overhead press: 95 lbs
bent over rows: 35 lbs DBs

15 mins on stationary bike

shoulder rehb stuff

Release

day off- light WO

Open-

30 mins brisk walk on incline

Walk sideways 1/13 mile for strengthening TFL (recommended by PT)

several different stretches, good-mornings, playing around with light weights etc

PT recommended shoulder rehab stuff

Release

Prog 6 - day 3

Open-

Deadlift/ walks: Set of 6/ 30 feet-

Used pair of 65 lbs DBs.

30 sec 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- 30 LBs on BB

DB Bent Rows/ Squat Presses: used pair of 35 lb DBs.

25 mins on stationary bike

Shoulder rehab stuff

Release

Semi Nietzsche and DB combo 2 etc

Open-

Semi F N:
Front squats/good- mornings/ farmer's walk; 5 of each, 5 sets

45 lb BB for FSs and GMs
pair of 70 lb DBs for farmer's walk- 35-40 ft.

Alternating Turkish Get Up/windmill/swing; 5 reps (that’s both sides per rep).
3 rounds.

TGUs and windmill: 30 lb DB
Swings: 45 lb DB

25 mins on stationary bike

shoulder rehab stuff

Release

light day

Open-

40 mins brisk walk on incline

20 mins on stationary bike

stretches, good-mornings, playing around with light weights etc

Shoulder rehab stuff

Release

Prog VI- day 2- variation

Open-

Pushups/overhead press: 5 Pushups, heavy overhead presses- 5 sets

Used 40 lb DBs for overhead press (like a jerk press, did 3-4 reps each set)

Pushup Row/Plank. 5 reps per side/30 second hold. long rest/sretches in between.
3 sets total.

Used 25 lbs DBs for Push up rows

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

20 mins on the stationary bike.

Release