FBB Group Programming - Cycle 1 - Weeks 1-12
FBB Group Programming - Cycle 1 - Weeks 1-12
45, 65, 75
45, 50, 50
B) Back Squat
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5551; 5,5,5 (add load with each set and finish at 90% effort - strict TEMPO is key here); rest
2-3mins
75, 75, 75
30, 30, 30
55, 55, 55
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7/3/2019 Revival Strength | Workouts | 11/20/18
Silver kbsx3
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7/3/2019 Revival Strength | Workouts | 11/22/18
A1 Barbell Z Press
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C EMOM x 10mins
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7/3/2019 Revival Strength | Workouts | 11/22/18
https://revivalstrength.truecoach.co/client/workouts/18454444/edit 2/2
7/3/2019 Revival Strength | Workouts | 11/24/18
A Front Squat
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32X1; 6,6,6; rest 2-3mins (focus on great positions this week - maintain strict tempo)
30, 30, 30
40kg kb x 3
30 lb (7 reps) x 3
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7/3/2019 Revival Strength | Workouts | 11/24/18
10 Dumbbell Suitcase Russian Step ups/leg (box height should be 2-3" below knee cap for
each athlete)
10 Ring Face Pull
*resting as needed between exercises
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7/3/2019 Revival Strength | Workouts | 11/27/18
A1 Kang Squat
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8, 8, 8
B Back Squat
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4441; 4,4,4 (building from last week); rest 2-3mins - make these sets perfect tempo
30, 35, 35
50, 60, 60
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7/3/2019 Revival Strength | Workouts | 11/27/18
30m/arm; stay nice and tall, don't lean to one side; rest 2mins x 3 sets
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7/3/2019 Revival Strength | Workouts | 11/29/18
A1 Barbell Z Press
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3131; 4,4,4; rest 90sec between sets (3sec concentric signifies 1sec pause at all 3 positions
off the floor)
40, 50, 50
5, 5, 5
C EMOM x 10mins
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16kg kbs
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7/3/2019 Revival Strength | Workouts | 12/1/18
A Front Squat
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115 (switched to hands over bc hand hurt), 125 (switched to hands over for last rep),
135 (5 good reps hands under)
30, 35, 35
40m (tough - stay tall and tight in torso); rest 60sec x 3 sets
2 20kg KBs x 3
5, 5, 4
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7/3/2019 Revival Strength | Workouts | 12/4/18
A1 Kang Squat
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B Back Squat
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35, 35, 40
35lb kbs x 3
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7/3/2019 Revival Strength | Workouts | 12/4/18
35lb kbs x 3
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7/3/2019 Revival Strength | Workouts | 12/6/18
A1 Barbell Z Press
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95 (6 reps), 100 (5 reps), 105 (4 reps, dropped from top of last rep)
40, 45, 50
B2 Ring Push Up
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2020; AMRAP at tempo strict; if the TEMPO breaks the set is over; rest 60sec x 3 sets
13, 11, 10
C EMOM x 10mins
View exercise history
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7/3/2019 Revival Strength | Workouts | 12/8/18
A) Front Squat
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135, 155 (bar fell off at bottom of 3rd rep), 155 (good set of 4)
35lbs kbs x 3
30m/arm (tough - stay tall and avoid leaning to one side); rest 60sec x 3 sets
53, 62, 62
3seconds Down on each rep; 2-3 reps (make these harder than last week - either
loaded or with less assistance); rest 60sec x 3 sets
26, 35, 35
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7/3/2019 Revival Strength | Workouts | 12/8/18
30lbs dbs
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7/3/2019 Revival Strength | Workouts | 12/11/18
45, 65, 65
65, 65, 65
B Back Squat
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35 x 3
C2 Chainsaw Row
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50 x 3
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7/3/2019 Revival Strength | Workouts | 12/11/18
44, 53, 62
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7/3/2019 Revival Strength | Workouts | 12/13/18
A1 Barbell Z Press
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3030; 2,2,2 rest 90sec (last week before we change this movement slightly)
Feet On Box; 1010 tempo; AMRAP at tempo (no pauses); tempo breaks set is over; rest
60sec x 3 sets
15, 10, 10
C EMOM x 10mins
View exercise history
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7/3/2019 Revival Strength | Workouts | 12/15/18
A Front Squat
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35x3
53x3
5, 5, 4
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7/3/2019 Revival Strength | Workouts | 12/15/18
20lbs dbs
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7/3/2019 Revival Strength | Workouts | 12/18/18
75x3
26, 35, 35
C2 Plank DB Row
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7/3/2019 Revival Strength | Workouts | 12/18/18
44x3
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7/3/2019 Revival Strength | Workouts | 12/20/18
45, 65, 75
40, 45, 50
B2 Ring Push-ups
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13, 14, 16
C EMOM x 10mins
View exercise history
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7/3/2019 Revival Strength | Workouts | 12/22/18
A Front Squat
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21X1; 2.2.2; (3 sets of 2 with 15sec break between each with bar on rack for total of 6); rest
2-3mins (build from last week) x 3 sets
40kg x 3
5 x 3
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7/3/2019 Revival Strength | Workouts | 12/22/18
D 3 Sets - For Quality
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7/3/2019 Revival Strength | Workouts | 12/25/18
Pvc, 35, 45
25x3
35x3
C3 Filly Carry
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7/3/2019 Revival Strength | Workouts | 12/25/18
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7/3/2019 Revival Strength | Workouts | 12/27/18
75, 85, 90
8-10reps (stack plates on Back - or just scale to regular push ups if those challenge you
enouhg); rest 60sec x 3 sets
C EMOM x 10mins
View exercise history
Odd - 3 Burpee Broad Jumps (must be for MAX distance every set)
Even - 8 Dual Kb Snatch
Every broad jump set further than last (avg 15 steps), 2x26lbsx8, 3x35lbsx8
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7/3/2019 Revival Strength | Workouts | 12/27/18
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7/3/2019 Revival Strength | Workouts | 12/29/18
A Front Squat
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20X1; 2.4.6; (drop set - 2 reps, strip some weight, 4 reps, strip some weight, 6 reps = 12
reps per set); rest 2mins x 3 sets
7, 5, 5
35, 40, 40 (6 reps/arm for all sets, left shoulder weaker than right)
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7/3/2019 Revival Strength | Workouts | 1/1/19
C2 See-Saw Row
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7/3/2019 Revival Strength | Workouts | 1/1/19
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7/3/2019 Revival Strength | Workouts | 1/3/19
53, 60, 60
8-10reps (load with plates on your back if you can too); rest 60sec x 3 sets
C EMOM x 10mins
View exercise history
Odd - 4 Burpee High Jumps (explode out of burpee and JUMP for max height)
Even - 12 Dual Russian KBS
2 35lb kbs
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7/3/2019 Revival Strength | Workouts | 1/3/19
https://revivalstrength.truecoach.co/client/workouts/18454488/edit 2/2
7/3/2019 Revival Strength | Workouts | 1/5/19
A Front Squat
View exercise history
20X1; 2.3.4; (drop set - 2 reps, strip some weight, 3 reps, strip some weight, 4 reps = 9
reps per set); rest 2mins x 3 sets
C2 Dumbbell Z-Press
View exercise history
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7/3/2019 Revival Strength | Workouts | 1/8/19
https://revivalstrength.truecoach.co/client/workouts/18454494/edit 1/2
7/3/2019 Revival Strength | Workouts | 1/8/19
https://revivalstrength.truecoach.co/client/workouts/18454494/edit 2/2
7/3/2019 Revival Strength | Workouts | 1/10/19
3 SA DB Press
5 SA DB Push Press
7 SA DB Push Jerk
rest 45sec x 3 sets
8-10reps; (add a deficit for advanced athletes and scale back to regular deficit push ups
for athletes that aren't confident to perform the plyo push ups) rest 90sec x 3 sets
C EMOM x 10mins
View exercise history
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7/3/2019 Revival Strength | Workouts | 1/10/19
https://revivalstrength.truecoach.co/client/workouts/18454496/edit 2/2
7/3/2019 Revival Strength | Workouts | 1/12/19
A Front Squat
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20X1; 1.2.3; (drop set - 1 reps, strip some weight, 2 reps, strip some weight, 3 reps = 6 reps
per set); rest 2mins x 3 sets
C1 Supinated Pull-up
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10 KB Reverse Curls
20 Banded Tricep Push Down
20-30sc L-Sit Wipers
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7/3/2019 Revival Strength | Workouts | 1/15/19
(3sec lowering on first eccentric); 1.1.1 x 2 sets; 1.1 x 2 sets; rest 15sec/rest 2-3mins
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7/3/2019 Revival Strength | Workouts | 1/15/19
https://revivalstrength.truecoach.co/client/workouts/18454501/edit 2/2
7/3/2019 Revival Strength | Workouts | 1/17/19
1 SA DB Press
3 SA DB Push Press
5 SA DB Push Jerk
rest 45sec x 3 sets
B2 Ring Push Up
View exercise history
C EMOM x 10mins
View exercise history
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7/3/2019 Revival Strength | Workouts | 1/17/19
Even - 2 Dual KB Russian Swings + 3 Dual KB Cleans + 5 Dual KB Front Squats Build from
last week if you can)
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7/3/2019 Revival Strength | Workouts | 1/19/19
A Front Squat
View exercise history
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7/3/2019 Revival Strength | Workouts | 1/19/19
15 DB Curl to Press
25 Banded Tricep Push Down
30sec Hollow Rocks
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7/3/2019 Revival Strength | Workouts | 1/22/19
B Back Squat
View exercise history
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7/3/2019 Revival Strength | Workouts | 1/22/19
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7/3/2019 Revival Strength | Workouts | 1/24/19
3 SA DB Push Press
3 SA DB Push Jerk
3 SA DB Split Jerk
rest 45sec x 3 sets
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7/3/2019 Revival Strength | Workouts | 1/24/19
5 Dual KB Cleans + 4 Dual KB Front Squats + 3 Dual Kb Front Rack Reverse Lunge/leg
*TOUGH SETS
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7/3/2019 Revival Strength | Workouts | 1/26/19
A Front Squat
View exercise history
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7/3/2019 Revival Strength | Workouts | 1/29/19
B Back Squat
View exercise history
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7/3/2019 Revival Strength | Workouts | 1/29/19
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7/3/2019 Revival Strength | Workouts | 1/31/19
B1 DB Complex
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B2 Push Ups
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8 Dual KB Deadlifts
6 Dual KB HPC
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7/3/2019 Revival Strength | Workouts | 1/31/19
https://revivalstrength.truecoach.co/client/workouts/18454518/edit 2/2
7/3/2019 Revival Strength | Workouts | 2/2/19
A Front Squat
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7/3/2019 Revival Strength | Workouts | 2/5/19
A Back Squat
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6reps/legs not alternating; rest as needed x 3 sets per leg (box height at knee cap or
below - NOTHING over knee height)
C EMOM x 20mins
View exercise history
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7/3/2019 Revival Strength | Workouts | 2/5/19
https://revivalstrength.truecoach.co/client/workouts/18454524/edit 2/2
7/3/2019 Revival Strength | Workouts | 2/7/19
A Standing Press
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B Conventional Deadlift
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6 DB Snatch (3/arm)
6 Clapping Push Ups (scale back to regular push ups or plyo push ups)
9 Russian KBS Tough
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7/3/2019 Revival Strength | Workouts | 2/7/19
https://revivalstrength.truecoach.co/client/workouts/18454526/edit 2/2
7/3/2019 Revival Strength | Workouts | 2/9/19
A Front Squat
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D 4mins AMRAP
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7/3/2019 Revival Strength | Workouts | 2/9/19
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