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September 21 Friday

and so on, adding 3 reps to each movement


September 20 Thursday

For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.


September 19 Wednesday


September 18 Tuesday


September 17 Monday

8 each leg; tempo is 3111


September 15 Saturday


September 14 Friday


September 13 Thursday


September 12 Wednesday


September 11 Tuesday

6-8 reps each leg; tempo is 4011

tempo is 20X1

45 seconds each side


September 10 Monday

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.


September 8 Saturday

in teams of 3, alternating full rounds

in teams of 3, alternating full rounds


September 7 Friday

tempo is 32X1