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Aggressive Fitness RSS Feed
  • October 14-20 2019
  • Monday 14, 2019
    a. Back Squat; 4011; 8-10 X 3; 2:00 b1. Fr Rk DB Walking Lunge; 20m X 3; 0:60 b2. Pronated to Supinated DB Row; 2020; 8-12/side X 3; 0:30/0:30 + 3 sets: 8-6-4-2 Alt DB Snatch 12-10-8-6 Alt Step Ups, unload

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  • Monday Oct 7-13 2019
  • Monday 7, 2019
    a. Back Squat; 4011; 9-12 X 3; 2:00 b1. Single Arm OH DB Split Squat; 2011; 8-10/side X 3; 0:30/0:30 b2. Snatch Grip Pendlay Row; 30X0; 8-12 X 3; 0:60 + 5 sets: 3-5 Strict Pullups 10 WBS 4-6 TTB

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  • Sept 30- October 6 2019
  • Monday 30, 2019
    a. Front Squat; 10X1; 2-3 X 4; 2:00 b1. Counterweight Skater Squat; 3011; 4-8/side X 3; 0:30/0:30 b2. 3 Point DB Row; 30X0; 6-12/side X 3; 0:30/0:30 + 4 sets: 9-6-3 Fr Rk DB/KB Squats Ring Rows 2:00 rest + Dual DB

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  • Monday September 23-29 2019
  • Monday 23, 2019
    a. Front Squat; 10X1; 3-5 X 4; 2:00 b1. DB Split Squat; 20X0; 10-15/side X 3; 0:30/0:30 b2. Mixed Grip Pendlay Row; 10-16 X 3; 0:60 (switch hand position halfway into the set) + 5 sets: 5 C2B 10 Alt Rev Lunge 30 DU

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  • September 16-22 2019
  • Monday 16, 2019
    a. Front Squat; 10X1; 4-6 X 3; 2:00 b1. Goblet Step Ups; 12-16 Alt X 3; 0:60 b2. Single Arm Renegade Row; 7-10/side X 3; 0:30/0:30 + 3 sets: 4-6 TTB 10 Single Arm Fr Rk DB Squats, (Lt) 4-6 TTB 10 Single

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  • September 9-15 2019
  • Monday 9, 2019
    a. Front Squat; 10X1; 6-8 X 3; 2:00 b1. DB Split Squat; 7-10/side X 3; 0:30/0:30 b2. Supinated Grip Barbell Row; 30X0; 8-12 X 3; 0:60 + 15:00 EMOM min 1: 5-6/side Hang DB Snatch min 2: 9-12 Goblet Squats

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  • Monday September 2-8 2019
  • Monday 2, 2019 a. Front Squat; 10X1; 8-10 X 3; 2:00 b1. Goblet Lunge; 10-16 Alt X 3; 0:60 b2. Commando Ring Row; 20X1; 6-12 X 3; 0:60 + 4 sets: 4-3-2-1 Strict Pullups 8-6-4-2 WBS 0:90-2:00 rest + DB Shrugs; 10X1; 10-15 X 3; 0:60

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  • August 26 - Sept 1, 2019
  • Monday 26, 2019
    a. Front Squat; 11X1; 3-5 X 3; 2:00 b1. OH Single Arm DB Rev Lunge; 10-16 Alt X 3; 0:60 (switch DB from sides halfway into the set) b2. Snatch Grip Pendlay Row; 21X0; 8-12 X 3; 0:60 + 10:00 EMOM min 1: 6-12 TTB min 2:

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