Yearlong (Ph VIII, W I)

1 Front Squat

Sets: 2-4 Reps: Work up to a 5RM

Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers-this is where it should rest throughout the exercise (as long as you keep your elbows raised, you won’t have trouble balancing the bar). Squat as low as you can, and then drive with your legs to return to the starting position. Perform several low-rep warm-up sets to slowly work up to your five-rep max (5RM), the heaviest weight you can lift for five perfect repetitions. Once you’ve found your 5RM, perform two to four sets with that weight or a load that’s a little lighter.


2 L-Sit Towel Pullup

Sets: As many as needed Reps: 60 total

Hang two towels from a pullup bar and grab them. Bend your hips 90 degrees so that your legs are straight out in front of you (your body will form an “L” shape). Pull yourself up until your collarbone touches the bar. Perform 60 total reps, doing as many sets as you need to (and resting as needed in between) until you hit that number.


3 Keystone Deadlift

Sets: 3 Reps: 12-15, 8-12, 6

Hold the bar at arm’s length and, keeping your lower back arched and chest out, push your hips back and lower the bar until it touches your knees. Keep the bar in contact with your thighs the entire time. Squeeze your glutes and extend your hips to come back up.


4 Alternating Dumbell Bench Press

Sets: 3 Reps: 12-15, 8-12, 6

Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells at the sides of your chest. Press one weight straight up, and then lower it back to your chest. Now press the other weight, and lower it back down. That’s one rep.


5 Bicycle Crunch

Sets: 3 Reps: 12-15, 8-12, 6

Lie on your back and extend one leg and bend the other one so your knee is near your chest. With your hands behind your head, touch your opposite elbow to the close knee. Twist your body and touch the other elbow to your other knee.


6 Interval

Sets: 8 Reps: Perform each exercise for 30 seconds

Perform the following exercises in succession (not pictured):

  • Burpee
  • Jumping jack
  • Jump squat
  • Situp

Spend 30 seconds on each, performing as many reps as possible. Rest 20 seconds between exercises. Go through the series eight times.

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