Squatober 13th, 31days I opted for the 30 reps “At Your Discretion” Choose **ONE** option for reps Back Squat for load: #1: 30 reps @ 70% or #2: 26 reps @ 75% or #3: 21 reps @ 80% or #4: 15 reps @ 85% or #5: 10 reps @ 90% 5 x 2-6 Strict Chin Ups (⇧add weight) *FULL range of motion, choose most challenging progression, rest between sets- try to maintain same reps as set #1. 50 BB Bicep Curls *row 100- 200 M every time you need to break FINISHER: Max abs of choice RECOVERY: Eat Protein & Veggies, 30 min. walk, 8+ hrs sleep

Anybody else getting bombarded the last two days with exchange account attempted sign ins and password resets?

Squatober 10th, #31days “Squats Never Stop” 1. BACK SQUAT "UNBROKEN" (approximately 18 min) 6 x 6 @ 65% (2+ min rest between sets) 2. BENCH PRESS "UNBROKEN" (approximately 15 min) 5 x 8 @ 65% (2+ min rest between sets) 3. CARDIO: SKULLCRUSHERS (approximately 2 min) 50 UNBROKEN reps! FINISHER: MAX REPS Abs of Choice

SQUATOBER 9th, #31days “Thighs and Wings” 1. 5 ROUNDS: (approx 18 min) 5 reps BACK SQUAT @ 70% 2-5 STRICT PULL UP's (*2-2.5 min rest) 2. 3 ROUNDS: (10 min) 5/leg DB REVERSE LUNGES 10 BB BENT OVER ROWS (*2 min rest ) 3. 3 ROUNDS (CARDIO): (7 min) 10/arm ONE ARM DB ROW @ HEAVY 25M FARMERS CARRY *rest as needed RECOVERY: 30 min walk, 8+ hrs sleep, eat well

THE COUNTDOWN Squatober, 8th. #31days 1. BACK SQUAT (2 min REST between sets) 5 reps @ 65% 4 reps @ 75% 3 reps @ 80% 2 reps @ 87% 1 rep @ 92% 2. "Super Set" (alternate movements) (2 min rest between sets) (Approximately 15 min) BENCH PRESS (same reps as Back Squat) 5 ONE ARM HEAVY DB ROWS 3. CARDIO (approximately 7 min) 100 Close Grip Bench Press @ 33% 1RM *GOAL: Gets reps in the fewest sets possible* RECOVER: Walk 30 min, Sleep 8+ Hours

Squatober 7th, #31days ALL MOVEMENTS Rounds have 5-2-1-2 TEMPO *5 seconds down, 2 sec pause at bottom, 1 second up, 2 second reset at the top E 2:45 MOM x 13 1. TEMPO BACK SQUAT: 4 x 4 @ 60% (REST until clock beeps) *transtion straight to front squat after round 4) 2. TEMPO FRONT SQUAT: 3 x 4 @ 45% Backsquat 1 RM (REST until clock beeps) *transition straight to split squat after round 3 3.TEMPO BULGARIAN SPLIT SQUATS: 3 x 5/leg @ challenging weight (REST until clock beeps) *transition to RDL after round 3 4. TEMPO BB RDL: 3 x 5 (REST until clock beeps)

Squatober 6th #31days Did bad gym math and overloaded the first couple sets of deadlift. Yet another reason to lift with your shoes off. 1. BACK SQUAT 5 x 5 @ 75% (rest between sets so you can maintain percentage) 2. BENCH PRESS 5 x 5 @ 75% (rest between sets so you can maintain percentage) 3. DEADLIFT 5 x 5 @ 75% rest between sets so you can maintain percentage) *NO bouncing. Pull every rep from a full stop FINISHER (If time allows): Mix & Match at your discretion 125 reps Triceps (Ideas: Skull Crushers, Overhead Tricep Extensions, Ring/Horn Dips, Box Dips, Heavy banded push downs x 2) 125 reps Biceps (DB/BB Curls, Chin Ups, Lying BIcep Curls, Reverse curls, Hammer curls, heavy banded curls x 2)

Active Recovery Squatober 4th #31days BATTLE 1: AMRAP (15 min) 200 meters Run AFAP 1 min: Max Pull Ups 1 min: Max Push Ups 1 min: Max Sit Ups *3 min rest BATTLE 2: AMRAP (15 min) 20 Supine MB Chest Press 15 Shallow Tricep Dips 10 Toes Above Hips (⇩Candle sticks)(⇧T2B) 5 Inch Worms

SQUATOBER 3rd #31days 1. 5 ROUNDS: 3 BACK SQUAT @ 80% 1RM 30 M (building length) KB or DB CARRY. *aim for 30-40% BW in each hand *1.5-2 min rest between sets 2. 5 ROUNDS: 5 BB BENT OVER ROWS 30 M (building length) KB or DB CARRY. *aim for 30-40% BW in each hand *rest as needed between sets 3. 5 ROUNDS: 5/arm HEAVY alternating DB CURLS 30 M (building length) KB or DB CARRY. *aim for 30-40% BW in each hand *rest as needed between sets to maintain HEAVY RECOVER @ HOME: 3O min walk 8-9 hour sleep Steak & potatoes ;-) Go to Mobility Flow tomorrow morning @ 9:15

Day 2 of Squatober 🎃 1. BACK SQUAT "ride the see saw" 10 reps @50% 1RM 5 reps @ 65$ 1RM 10 reps @ 55% 1RM 5 reps @ 70% 1RM 10 reps @ 60% 1RM 2. 5 ROUNDS: 8 Bench Press @ 67% 1RM 15 reps DB Rear Laterals 3. SKULL CRUSHERS 5 x 15 *90 sec rest between sets 4. CARDIO: RKBS 10 x 10 *1 min RECOVERY @ HOME: 30 min walk 8-9 hour sleep. Eat well. #31days

#31days Just started SQUATOBER!! 1. E2MOM x 5 (10 min) BACK SQUAT: 4, 6, 8, 6, 4 reps @ 67% of 1RM 2. E2MOM x 4 (8 min) DEADLIFT 4 x 4 reps @ 70% of 1RM 3. 4 ROUNDS: 2-4 SLOW STRICT CHIN-UP's 5 DB RDL's 4. SINGLE ARM DB ROWS 4 x 5/arm *90 sec. rest between sets 5. 4 ROUNDS CARDIO: 15 reps BB BIcep Curls 15 DB Shrugs *90 sec. rest between sets RECOVERY @ HOME: 30 min walk sometime today steak & eggs ;-) 8-9 hours of sleep

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