A FEW FEBRUARY WORKOUTS

I am going to list some of my fav workouts from this past month.  Try them out to get a great workout in! Feel free to print this or put these in your phone and do some of them this week. Even if you have to do considerably less weight than I do, by all means do it. Anyone can scale these to their liking.

WORKOUT 1 – full body/cardio/plyos

  • 1000-800-600-400-200 meter row, rest 1-2 mins in between, row at 90% max
  • 10-8-6-4-4 pull-ups, strict (work up to these! do slightly assisted if needed)
  • 10-8-6-4-2 bodyweight dips (work up to this!)
  • 50-40-30-20-10 KB swing (I used 50#). Every time you have to put the KB down perform 10 burpees.
  • finish with 6 SETS handstand pushups to failure (I did 7,5,5,5,5,4 reps)

WORKOUT 2 – legs and chest

  • Back squat: perform 3×6-8 (I do 145#) heavy followed by 3×3, very heavy (I used 155#)
  • Bench press: perform 3×6 (I did 85#) followed by 3×1 heavy triples (I did 105#)
  • Incline DB press: perform 3×6-8 heavy (I use 80# total)
  • Hip thrust: perform 4-5×10 (I did 205#)
  • Landmine bar press: 4×6-8 each arm (I put up to 20# on the bar)
  • Goblet standing backward lunges with DB: 6×30 alternating legs (I used 35#, 40#, 45#, 50 and 55# DBs)
  • 3×20 sumo band walks
  • 3×20 seated band abduction
  • GO GET THESE BANDS NOW 😉

WORKOUT 3 – SHOULDERS

  • 3×20 DB snatches
  • 3×20,15,10 lat raise; progress heavier with weight (I did 10#, 15#, 20# DB)
  • 3×15 plate front raise (I use 25#)
  • 3×20 KB swing (I used 50#)
  • Farmer carries – perform 3×200 feet with heavy DBs (I use 110# total)
  • 3×1:00 weighted plank (25# on back)
  • 3 rounds:
    • 10 hollow body rocks
    • 10 tuck ups
    • 8 v ups
    • 10 second hollow hold
  • finish with 50 ball slams (I use 20# ball)

WORKOUT 4 – back

  • Deadlifts work up to heavy sets of 3 followed by 3×6 at 75% max
  • 4×8 heavy landmine bar rows (I use 75#)
  • Perform KB row on GHD (glute ham developer) I did 4×10 with 20# KBs
    • superset wall sit with KB “punches” (12)
  • 4x close grip pulldowns (aim for 10 heavy reps)
  • 4x wide grip cable row4x15 weighted back extensions (I use 35# plate)

WORKOUT 5 – full body/shoulder focus sorta

  • 6 rounds max effort of
    • 400 meter row
    • 12 KB swing 45#
    • 15 burpees
  • Then:
  • 6 sets landmine bar press per arm, heavy
  • 6×10 DB snatch
  • 3×30 Russian twist with 35# plate
  • 2×1 minute side elbow plank

WORKOUT 6 – full body/leg heavy

  • 1K meter row warmup
  • 4x failure pullups
  • 5 rounds of:
    • 16 weighted walking lunges (I used 60# total DBs)
    • 50 mountain climbers
    • 16 weighted walking lunges
    • 50 mountain climbers
    • 15 KB swing 50#
  • 4 rounds:
    • 8 weighted pushups (25# bumper plate on back)
    • 50 High knees
  • 3×10 TTB (toes to bar)
    • superset 24 jump lunges
  • 3xfailure body weight dips

WORKOUT 7 – shoulders/cardio

  • 1000-800-600-400-200 meter row (90% max each row)
  • 10-20-30-40-50 DB snatches, 35#
    • in between each set do 15 burpees (so that is 5 sets of 15 burpees total)
  • 3×35 banded clamshells
  • 2×10 fire hydrant (heavy band)

WORKOUT 8 – lower body

  • 5×6-8 heavy back squat (I am in the 145# range)
  • 4×20,15,15,15 KB swing 50#
    • superset 10 goblet squats with 45-50# DB
  • 3×12 heavy RDL with DBs (I used 90# total)
  • 3×10 heavy hip thrust (I work with around 200/210#)
  • 5 sets 12-15 weighted calf raises (I use 130-150#)
  • 4×10 butt blaster
  • band work – sumo band walks and clamshells

WORKOUT 9 – shoulder and core focused

  • 4 ROUNDS:
    • 10 db thruster 60# total
    • 30 pistols, 15 per leg, hold 15# DB
  • 4×8 weighted pushups (25# plate on back)
  • 3×8-10 single arm lat raise (I use 20# DB)
  • 3×15 single arm lat raise (lighter weight here – 15#)
  • 4×8 single arm upright row (35-40#)
  • 4×10-12 plate front raise
  • 3xweighted plank to failure (aim for 1 min at least with 25#)
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