Tuesday, March 24, 2015

Week of March 23rd

Monday - Beginner Strength


Max Effort
Bench Press 5x5

+

Dynamic Effort
Band Resisted Bench Press 10x2



-----------------------

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


-----------------------

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)

Tuesday, March 17, 2015

Week of March 16th

Monday - Beginner Strength


Back Squat - Heavy Triple

+

Prowler Push
5 x 30ft AHAP



-----------------------

Tuesday - Advanced Strength 


Sumo Deadlift Heavy Triple

+

5 Rounds
5 Conventional Deadlifts @ 80% of 1RM
50m Sled Sprint (4 plates/ 3 plates)
Rest 2 mins


-----------------------

Thursday - Advanced Strength


Incline Bench 5-3-2-1-1

+

Board Press 3-3-3

+

Upper Body Sled Pull 
(2 plates/ 1 plate)
25ft Overhead Raise
25ft Lateral Fly
25ft Supinated Pull
4 Sets





Monday, March 9, 2015

Week of March 9th

Monday - Beginner Strength


"Lynne" 2.0 
5 Sets 
Max Push Press @ 75% BW
Max Pull Ups

*Rest as needed between sets and movements


-----------------------

Tuesday - Advanced Strength 


Deadlift Off Blocks Heavy Triple

+

Romanian Deadlift 4x8
2x60%, 1x65%, 1x70%

+

3 Sets
20 Hip Extensions
20 Hollow Rock


-----------------------

Thursday - Advanced Strength


Behind the Neck Strict Press - Heavy 5

+

10min EMOM 
3 BTN Strict Press @ 85% of 5RM
5 Chinese Row
*Within the same minute
+

Tabata Plyo Push Ups



Monday, March 2, 2015

Week of March 2nd

Monday - Beginner Strength


Trap Bar Deadlift 5x5
+
Deficit Deadlift 10x2

OR

Cambered Back Squat 3x5
+
Band Resisted Back Squat 10x2  


-----------------------

Tuesday - Advanced Strength 


Bench Press
5, 5, 3, 3, 2, 1, 1, 1

+

Band Resisted Bench Press 10x2
@ 60-65% of 1RM

+

Tricep Accessory Work


-----------------------

Thursday - Advanced Strength 


10 Minute Stations:

Cambered Back Squat - Heaviest Set of 5

Trap Bar Deadlift - Heaviest Set of 3

Atlas Stone - Heaviest Stone to Shoulder

Strongman Log - Heaviest Log to Overhead

Finisher: 100m Team Tire Flips


Monday, February 23, 2015

Week of Feb 23rd

Monday - Beginner Strength


Trap Bar Deadlift 5x5
+
Deficit Deadlift 10x2

OR

Cambered Back Squat 3x5
+
Band Resisted Back Squat 10x2  

-----------------------

Tuesday - Advanced Strength 


Back Rack Walking Lunges - 50ft AHAP

+

Every 2 mins for 10 mins
50ft OH Walking Lunge - 50ft @ 70-75%

+

Surprise :)


-----------------------

Thursday - Advanced Strength 


Recovery Leg Flush
200m Sled Pull (light)

+

Recovery Arm Flush
2 mins - Assault Bike Arms Only

+

5 Sets
10 Curls
10 Bent Over Flys
10 Hanging Windshield Wipers
*Legs extended or scale to knees bent

Tuesday, February 17, 2015

Week of Feb 16th

Monday - Beginner Strength


Pause Bench Press 5x3


+

Romanian Deadlift 4x8  

-----------------------

Tuesday - Advanced Strength 


15 mins - Find 1RM Narrow Grip Bench

then....


10 Sets
5 Strict Weighted Pull Ups
10 Narrow Grip Bench @ 65%
15 Skull Crushers

*Rest as needed between sets
*Start at a lighter load with higher reps, then add weight and end at the lower end of the range


-----------------------

Thursday - Advanced Strength 


Teams of 4
400m Sled Backpedal
800m Sled Pull

+

Chinese Planks
30 sec @ 115lb (45 + 45 + 25)
30 sec @ 90lb (45+ 45)
30 sec @ 45lb

Rest 3 minutes
x 3



Tuesday, February 10, 2015

Week of Feb 9th

Monday - Beginner Strength


Front Squat 10x3
*4 sec count down, 2 sec pause, 0 up
*Add weight every 3 sets
*Last set no more than 10% higher than first set

+

10min w. Partner
25m Sled Pull
25m Sled Back Pedal
(3 plates / 2 plates) 


-----------------------

Tuesday - Advanced Strength 


Strict Press + Push Press
2 x (3 + 8) @ 65% of Strict Press
2 x (2 + 5) @ 75%
1 x (2 + 3) @ 80%
1 x (1 + 3) @ 85%
3 x (1 + 2) @ 90%

+

Strict Press Drop Set



-----------------------

Thursday - Advanced Strength 


Farmer's Carries
5 x 100ft - AHAP

+

Teams of 4 
12 min AMRAP
Person 1 & 2 - Max Atlas Stone to Shoulder
Person 3 & 4 - 200m Farmer's Carry (24/16kg each hand)

*Switch after 200m, score is total reps over rounds