Wednesday, May 6, 2015

Week of May 4th

Monday - Varied Strength


Pause Squat - 5 @ 50%, 4 @ 60%, 3 @ 70%, 5x2 @ 80%

+

DB Box Step Ups 3x10 (each leg)


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Wednesday - Varied Strength


Tire Flips - mechanics and practice!

Team Tire Flip - driveway and back

Finisher - Weighted Hip Extensions 3x20 (25/15)

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Tuesday & Thursday - Periodized Strength


Russian Squat Program 
WEEK 4

Day 1 - 5x5 @ 85%
Day 2 - 6x2 @ 80%
Day 3 - 4x4 @ 90%

Monday, April 27, 2015

Week of Apr 27th

Monday - Varied Strength


Sumo Deadlift - 5-5-5

+

Band Resisted Sumo Deadlift - 10-15-20
@ 40%, 35%, 30%


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Wednesday - Varied Strength


Strict Pull Up - 5-5-5-5-5
Bent Over Row - 8-8-8-8-8

*weight the pull ups if needed
*superset the pulls & rows

+

3 x 30ft Seated Sled Pull

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Tuesday & Thursday - Periodized Strength


Russian Squat Program 
WEEK 3

Day 1 - 6x2 @ 80%
Day 2 - 6x6 @ 80%
Day 3 - 6x2 @ 80%



Monday, April 20, 2015

Week of Apr 20th

Monday - Varied Strength


Anderson Squat - Heaviest Set of 5

+

Jumping Back Squats 3 x 15-20
@ 25% of 1RM


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Wednesday - Varied Strength


6 Sets
DB Bench x 5
Strict Pull Up x 5-10 / Ring Row x 10-15
Rest 2-3 mins

*Bench: 5 count on the way down, 3 sec pause @ chest, lockout
Accessory:
3 x 12 Band Pull Aparts


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Tuesday & Thursday - Periodized Strength


Russian Squat Program 
WEEK 2

Day 1 - 6x4 @ 80%
Day 2 - 6x2 @ 80%
Day 3 - 6x5 @ 80%



Monday, April 13, 2015

Week of Apr 13th

Monday - Varied Strength


5 Sets
5 Strict Press
10 Push Press
Max Reps Push Ups

*Go immediately from the strict press into the push press - 15 continuous reps
*Aim for push ups to be between 15-20 reps 
*Rest as needed between sets


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Wednesday - Varied Strength

DB Row
8-8-5-5-3-3-2-1

*Row, Pause 3 seconds at chest, Lower down over 5 seconds, Repeat
*Reps are counted as each arm, so do one side then the other
*Increase weight across the sets

+

3 x 20 Ring Row


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Tuesday & Thursday - Periodized Strength


Russian Squat Program 
WEEK 1

Day 1 - 6x2 @ 80%
Day 2 - 6x3 @ 80%
Day 3 - 6x2 @ 80%


Monday, April 6, 2015

Week of Apr 6th

Monday - Beginner Strength


Deadlift - 5RM

+

10 min EMOM
3 Band Resisted Deadlifts @ 75% of 5RM


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Tuesday - Advanced Strength 


Sumo Deadlift Off Blocks - 2x5, 4x3

+

Dimel Deadlift 3x20



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Thursday - Advanced Strength


1 RM Barbell Box Step Up (24"/20")

+

8 Sets
3 DB Box Step Ups (each leg, 6 total)
Max Distance Prowler Sprint (6 plates, 4 plates)

*Go immediately from the step ups into the prowler
*Run with the prowler, as soon as it turns into a walk, you are finished
*Rest 3-4 mins between sets



Tuesday, March 31, 2015

Week of March 30th

Monday - Beginner Strength


Strict Press
5-5-3-3-2-1-1-1

+

10min EMOM
Even: 5 Strict Presses @ 80% of 1RM
Odd: 8 Pendlay Row

+

Tabata Push Ups

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Tuesday - Advanced Strength 


Front Squat
*5 sec down, 3 sec pause, 0 up --- 3 x 5 @ 70%
*3 sec down, 2 sec pause, 0 up --- 4 x 3 @ 80%

+

Front Rack Barbell Walk Outs
8 sets x 20 seconds @ 120% of 1RM Front Squat


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Thursday - Advanced Strength


"Lynne"

5 Rounds
Max Reps BW Bench Press
Max Reps Pull Ups

*Bench: BW -- 75% BW -- 50% BW
*Transition from bench straight into pull ups
*Rest as needed between sets



Tuesday, March 24, 2015

Week of March 23rd

Monday - Beginner Strength


Max Effort
Bench Press 5x5

+

Dynamic Effort
Band Resisted Bench Press 10x2



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Tuesday - Advanced Strength 


3 Split Lunges (each leg) + 5 Poliquin Squats
1 sets @ 55% of 1 RM Back Squat
2 sets @ 60%
3 sets @ 65% 


+

Hip Thrusts 3x8
*0 count up, 4 count down


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Thursday - Advanced Strength


Pendulum Deadlift
1 x 5 @ 60%
1 x 5 @ 65%
1 x 4 @ 70%
2 x 3 @ 75%
2 x 3 @ 80% 


+
Chinese Plank
6 Sets of 1 Minute
(90lb/70lb)