Posts By: Brian DeGennaro

Barbell 6/3 through 6/14

Cycle 24 Week 3; 220 Weekly Quota 90 minutes of Cardio Overhead Duck Walks and Hops (snatch grip; forwards and backwards) 100 Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 6/3; 41… Read more »

Barbell 5/20 through 5/31

Cycle 24 Week 1 276-279 Weekly Quota 90 minutes of Cardio Overhead Duck Walks and Hops (snatch grip; forwards and backwards) 100 Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 5/20; 34… Read more »

Barbell 5/6 through 5/17

Cycle 23 Week 5; 316-319 Weekly Quota 90 minutes of Cardio Overhead Duck Walks and Hops (snatch grip; forwards and backwards) 100 Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 5/6; 47… Read more »

Barbell 4/22 through 5/3

Cycle 23 Week 3; 353-356 Weekly Quota 90 minutes of Cardio 100 Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Overhead Duck Walks and Hops (snatch grip; forwards and backwards) Ring Rows/Pullups 60 Seated Jumps… Read more »

Barbell 4/8 through 4/19

Cycle 23 Week 1; 376 Weekly Quota 90 minutes of Cardio 100 Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Overhead Walks (Barbell, KB, or DB; uni- or bilateral) Windmills/Turkish Getups Ring Rows/Pullups 60 Seated… Read more »

Barbell 4/2 through 4/5

Cycle 23 Week 0 (transition); Total Reps: 325 Weekly Quota 90 minutes of Cardio 100 Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Overhead Walks (Barbell, KB, or DB; uni- or bilateral) Windmills/Turkish Getups Ring… Read more »

Barbell 3/4 through 3/16

Cycle 22 Week 0 (deload; 65-75%) Weekly Quota: 80 minutes of Cardio 100 Back Extensions 80/Leg Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Overhead Walks (Barbell, KB, or DB; uni- or bilateral) Windmills/Turkish Getups 100 Ring… Read more »

Barbell 2/18 through 3/1

Cycle 21 Week 7 (70-80%) Weekly Quota 80 minutes of Cardio 100 Back Extensions 80/Leg Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Overhead Walks (Barbell, KB, or DB; uni- or bilateral) Windmills/Turkish Getups 100 Ring Rows/Pullups… Read more »

Barbell 2/4 through 2/15

Cycle 21 Week 5 (75%) Weekly Quota: 80 minutes of Cardio 120 Back Extensions 80 Hanging Knee Raises (NOT toes-2-bar) 80/Leg Single Leg Work (with or without weight) Overhead Walks (Barbell, KB, or DB; uni- or bilateral) 100 Ring Rows/Pullups… Read more »