Semi Nietzsche and DB combo 2 etc

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Semi F N:
Squat-presses/good- mornings/ farmer's walk; 5 of each, 4 sets

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

Alternating Turkish Get Up, windmill on top/swings; 5 reps (that’s both sides per rep).
2 rounds.

TGUs and windmill: pair of 30 lb DBs
Swings: 45 lb DB

PT: TFL and shoulder strength stuff

Release

Prog 6 day 3 variation

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Deadlift walks. Grabbed a pair of 70 lb DB’s. Deadlift them 6 times and then walk with them about 35 feet, only to deadlift them again 6 times. 20-30 sec breaks

Bueler/DB Bent Over Row/squat press. Traditional Buelers, 7 per side, followed by 7 bent rows, then 5 squat presses with the same pair of dumbbells. long breaks of rest. 4 sets.

Buelers- 35 lbs

Bent rows & squat presses- 40 lb DBs.

PT: TFL and shoulder strength

15 mins brisk wak on incline.

Release

Prog VI day 2 variation

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Extended warm-up: Alternating Turkish Get Up/windmill: 5 reps (that’s both sides per rep)
2 rounds with a 35 lbs DB

Pushups/overhead press: 5 Pushups, 5 overhead presses- 4 sets

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

Bar Thruts/Plank. 10 reps per side/30 second hold. 15 second rest. 3 sets

Used 60 lbs DBs for BTs.

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.

PT: TFL and shoulder strength

20 mins on the stationary bike.

Release

Increasing wt- more than 1 reps

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longer than usual warmup

DLs/GMs/Bar thrusts: 4 sets ( GMs 6-8 reps, BTs 10 reps/side, DLs- 6, 5, 4, 3
Weights: DLs- 155 lbs, 185 lbs, 205 lbs, 225 lbs
GMs- 75 lb
BTs- 55 lbs

Squat rows: 3 sets of 10, 180 lbs

Jump-rope like hops: 2 sets, 1 min on- 1 min off

PT: TFL and shoulder strength stuff.

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DB Combo 1 and BYT mix

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Bent row/swing/DB front squats: 6 reps each, 6 rounds (20-30 seconds between)
Bent row- pair of 40 lb DBs
Swings- one 45 lb DB
Squat Presses- pair of 40 lb DBs

BYT variation: lunges/push-ups/farmers walk: 5 each side/8 reps/ 30 feet. 3 sets.
lunges: 25 lb DBs
FW: pair of 80 lb DBs

10 min on stationary bike

PT: shoulder rehab and TFL strengthening exercises.

Release

Stretches etc

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extended warm up

20 mins jog

15 mins on stationary bike

some reps on GHD

Good mornings with just the BB

TFL and shoulder strength (PT)

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Prog 6- day 1 variation

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10 mins walk on steep incline

Speed squat/ DLs: 5/2, 5 sets

Speed squat weights: 95 lbs

DL weights: First 3 sets (175 lbs), Last 2 sets ( 205 lbs)

Good Mornings/Farmer's walks: 3 sets of 7 reps/30-35 ft

weights; for GMs, 95 lbs, for pair of 75 lb DBs

Bar thrusts/One arm DB snatch/ Windmills: 10 reps each arm/5 reps each arm/ 5 windmills.

3 sets, short rest between sets.

60 lbs / 35 lb DB/ 35 lbs DB

TFL and shoulder strength (PT) exercises

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Light mixed WO

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Push-up rows/ push presses: 3 sets of 5
used 25 lb DBs

Bent-over rows: 4 sets of 7 (10 secs break)
used 40 lb DBs

30 mins on stationary bike

TFL and shoulder strength stuff (PT)

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Semi 1 RM Front Squat etc.

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warm up for squats

Front Squats: 3 sets of 5, 4th set of 2
Weights- 135 lbs, 155 lbs, 165 lbs, 185 lbs

Swings/Farmer's walks: 10 swings/ 80-90 feet: 3 sets
45 lbs DB for swings, pair of 75 lb DBs for farmer's walk.

Traditional buelers/ planks: 7 reps each side/ 20 secs: 4 sets

Brisk walk on steep grade: 10 mins

Shoulder and TFL strengthening (PT) stuff

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Light resistance WO

Open-

20 mins jog

several stretches, GMs with BB etc

TFL and Shoulder strengthening (PT) stuff

20 mins on stationary bike

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Semi 1RM DLs and more

Open-

longer than usual warmup

20 mins on the stationry bike

DLs/GMs/Bar thrusts: 5 sets ( GMs and BTs 10 reps, DLs- 6, 5, 5, 3, 2)
Weights: DLs- 135 lbs, 155 lbs, 175 lbs, 195 lbs, 225 lbs
GMs- 45 lb BB
BTs- 60 lbs

Squat rows: 2 sets of 13, 180 lbs

TGUs/Windmill/ Jump-rope like hops: Windmill at the end of each TGU, for 1 min then 1 min of jump rope like hops. 3 sets
Used 40 lbs DB for TGUs and windmills.

20 mins brisk walk on incline.

TFL and shoulder strength stuff.

Release

WO with some basics

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Extended warm-up with good-mornings, and windmills with 25 DBs in both hands.

DB front squats- 3 sets 7 (15 sec break between sets)

Bent over rows/Push-presses (semi-jerks): 3 sets of 7 (20-30 secs breaks)
Used 40 lb DBs

Swings/Planks: 4 minutes (Tabata format)- 45 lb DB for swings

20 mins on the stationary bike

sideways walk for TFL strength

Shoulder rehab stuff

Release