Adam Janke, Author at Beyond the Kill

12/11/2022

10-1 reps for quality: Strict pull-ups Inchworm push-ups As many rounds as possible in 10 minutes: 10 calorie row 10 dumbbell push press 10 deadlifts @moderate weight *Post rounds completed to comments

12/10/2022

Back squat 5-5-5-3-3-3 *In 6 sets, build to one heavy set of 3 reps for the day *Post load to comments Every minute on the minute for 5 minutes: 20 kettlebell swings *Post kettlebell weight

12/09/2022

Rest Day

12/08/2022

2 rounds: 10 reps per side, adductor dip 10 reps per side, T-hip rotation 5 reps per side, cross-body kettlebell or dumbbell deadlift + 5 sets: 6 reps per side, HIGH box step-up 45-seconds rest

12/07/2022

20 minutes, for quality: 30 seconds cat and cow stretch 30 seconds hollow hold 30 seconds reverse plank hold 5 candle sticks 10 shoot throughs 12-9-6 reps for time: Strict pull-ups Dumbbell front squats @50lbs

12/06/2022

4 sets, heavy across: 6-8 weighted dips 12-15 heavy dumbbell pull-overs 90-seconds rest between sets *Post dip weight to comments 20 minutes at an easy/moderate pace (5 rounds): 1 minute cardio machine (Ski/Bike/Row) 1 minute

12/05/2022

Rest Day Make up one of the workouts you missed over the last 3 day block or get outside for some easy Zone 1.

12/04/2022

2 rounds: 10 reps per side, adductor dip 10 reps per side, T-hip rotation 5 reps per side, cross-body kettlebell or dumbbell deadlift + 10-minutes practice: Single-leg squat *The single-leg squat or pistol squat is

12/03/2022

3 sets, for quality: 30 seconds cat and cow stretch 30 seconds hollow hold progression 30 seconds front leaning rest 10 minutes easy cardio 3 sets, for quality: 30 seconds cat and cow strech 30

12/02/2022

3 sets, heavy across: 6-8 reps per side, front rack Bulgarian split squats 45 seconds rest between sides *For the front rack, you can use a barbell, dumbbells, or kettlbells, whatever you have available to