FIRST DRAFT
My Goals
Unbreakable, strong, fit and lean.
Currently broken out into 8 basic movements.
Workout concept
Each workout is a full body workout with each muscle group taken to the max.
Spend 10min on a random movement from each to total an 80min workout.
Typical warmup is 8 mins with last 2 mins to max effort – commonly 8-12 reps with assistance and negatives. Some are the opposite, warm up for 2 mins and then workout for 8 mins.
My inspirations.
CrossFit because I can do things I never could before and never get hurt.
Dorian Yates, 6 time Mr Olympia, Blood and Guts method to get big and strong.
Dan Clay, founder of Dangerously Fit, to create bullet proof shoulders
https://www.youtube.com/@dangerouslyfit
Vanja of MovesMethod to increase mobility.
https://www.youtube.com/@Movesmethod
Nsima Inyang, proponent on flowing rotational movements for a fit life.
https://www.youtube.com/@NsimaInyang
https://www.youtube.com/watch?v=puoOeoE5x6A&t=40s
https://www.youtube.com/watch?v=2aOtn8E1gxg&t=107s
Knees over toes guy
MOVEMENTS IN ORDER OF IMPORTANCE
I listed my goals after some exercises with my current status in ( )
Mobility: ability to move is fundamental
TBD
I am convinced this is the most underappreciated of all movements but would benefit everyone the most.
Add Knees/Toes Guy and Vanja.
Rotation and Flow: required for nearly all athletic movements
Clubs want to complete 10 reps on each hand of the 6 basic moves using 17lb club (~5)
Maces
Russian twists
Woodchoppers
Landmine Rotations
need more from Nsima
Jumping: Many people lose this ability far too early.
Two rounds of reps done correctly and at speed. I like 15 reps max for most.
Box jumps
Broad jumps
Burpees
Jump rope want 50 reps of dubs, crosses and backwards. (not close)
Carry: Full-body stability exercises. True test of strength.
Farmer’s Walks want pair of 125lb for 100m (70lb)
Suitcase Carries
Overhead Carries
Sandbag Bear-Hug Carries
Hinge: Hip-dominant movements
Deadlifts
Romanian Deadlifts
Good Mornings
Kettlebell Swings
One armed dumbbell snatch want 5 reps 100lb each arm (80lb)
Tire flip
Squat: Knee-dominant movements
Weighted lunges
Goblet Squats
Back Squats
Front Squats
Overhead squat want 1 at 135lb (my shoulder mobility needs work ~35lb)
Thruster
Cossack squats
Bulgarian Split Squats – never done one
Push: Upper-body pressing movements
Push-Ups want 50 (~30)
Bench Press want 1 rep of 315lb (275lb)
Z-press
Devils Press
Handstand pushup want 1 (0)
Wall walks
Overhead standing strict press want 135lb for 8 reps (3)
Dips want 15 reps (5)
Pull: Upper-body pulling movements
Bent over rows dumbbell/barbell
Pull-Ups want 10 easy (10 hard)
Muscle-Ups want 1 (0)
Rows
Ring Rows
Face Pulls
Lat Pulldowns
Row machine – maybe two 250’s or 1,000 m
Curls