Mon 9-9-13: B5F 4

Week 3 of Phase 2…

Bare 5 Fit Protocol

Workout 4: Power

Alternating One Arm DB Snatch 10 reps total
35,50,60,70,70

Deep Step Up 10 reps each leg
45,65,75

One Leg Deadlift One Arm Row (OLD OARs) Contralateral, 12 reps each side with Kettlebell
23k, 25k, 25k (2 to 1 row to Deadlift ratio)

Ball Slams skipped these today

70 Degree Incline DB Hammer Curl & Press 12 reps
30, 35, 35 (11), 35 x 12 curls, 18 presses (separated movements)

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Mon 9-2-13: B5F 4

Week 3 of Phase 2…

Bare 5 Fit Protocol

Workout 4: Power

Alternating One Arm DB Snatch 10 reps total
30,45,55,70,80

Deep Step Up 10 reps each leg
45,45,45

One Leg Deadlift One Arm Row (OLD OARs) Contralateral, 12 reps each side with Kettlebell
20k, 23k,

Ball Slams 7 reps, on the minute
10, 20, 20, 20, 10

70 Degree Incline DB Hammer Curl & Press 12 reps
30, 35, 35, 35 x 13 curls, 24 presses (separated movements)

Mon 8-19-13: B5F 4

Week 2 of Phase 2…

Bare 5 Fit Protocol

Workout 4: Power

Alternating One Arm DB Snatch 10 reps total
25,40,50,65,70

Deep Step Up 10 reps each leg
20,30,45

One Leg Deadlift One Arm Row (OLD OARs) Contralateral, 12 reps each side with Kettlebell
16k, 20k, 24k

Ball Slams 6 reps, on the minute
10, 20, 20, 20, 10

70 Degree Incline DB Hammer Curl & Press 12 reps
25, 30, 35 (10), 35 x 11 curls, 22 presses (separated movements)

Mon 8-12-13: B5F 4

Starting the second round of structured workouts, which will be a collection of different exercises grouped into the same 3 workout template: power, bodyweight, strength. A few exercises carried over into this phase but most are mildly different or similar versions to phase 1…

Bare 5 Fit Protocol

PHASE 2

Workout 4: Power
Alternating One Arm DB Snatch 10 reps total
20,35,45,55,65
Deep Step Up 10 reps each leg
BW, 15, 20
One Leg Deadlift One Arm Row (OLD OARs) Contralateral, 12 reps each side with Kettlebell
12k, 16k, 24k
Ball Slams 5 reps
10, 20, 20, 20, 10
70 Degree Incline DB Hammer Curl & Press 12 reps
25, 30, 30, 30 (separated the two exercises)