• Back Squat, work up to a heavy single (you must strain on your ME lift!)


• Back Squat again, x 5, 3, 3, reps


• GHR 4 x 5-10


• Roman Chair 4 x 5-10


• 45* Hyper 1 x 12

Jan 21 Max Effort Bench Press

• Floor Press, work up to a heavy single


• DB Triceps Ext 4 x 6-8


• Machine Row 5 x 5


• Upright Row 4 x 6-8 (hurt my shoulders, never doing again!)


• Med Ball Throw x ?

Jan 22 Kettlebell Class

• Mobility work


• Dynamic Warm-up (jumping jacks, sit-ups)


• 1 Arm Swings


• Reverse Lunge under leg pass


• Military Press


• Row


• Floor Press


• 2 Kettlebell Clean


• Goblet Squat and High Pull


• 2 Kettlebell Rack Side Bend (This is an amazing drill for abdominal tension! Rack the kettlebells, then do side bends, try not to poop yourself!)


• Overhead Triceps Extension


• Kettlebell Deadlift and Curl

I don't recall the sets and reps on these drills but as you can see we did a lot of exercises! I would stick to 2-3 sets of however many reps feels right (high reps if easy, low if heavy). Keep it simple and the pace fast for fat loss.

Jan 23 Lower Body Hypertrophy Work

• Clean and Front Squat 2 x 3


• Front Squat x 25 reps total, (pick a weight and go for 25 reps in however many sets you need. If you can do it it 5 sets increase the weight next time)


• Snatch Grip Deadlift x 25 reps total


• Prowler Push x max (just keep doing "sets" until you can't move your legs)

Jan 24 Upper Body Hypertrophy

• Clean and Press x 25 reps


• Chins x 25 reps (different grip each set)


• Dips 5 x 10


• Blast Straps Push-ups 4 x 8-10


• Blast Straps Row 4 x 8-10


• Blast Straps Reverse Fly 4 x 6-10


• Blast Straps Curls 4 x 6-10