Tuesday, May 26, 2015

Week of May 25th

Monday - Varied Strength


CLOSED - Memorial Day


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Tuesday - Periodized Strength


Deload Week 
 
10 mins - Heavy Single Bench Press

+

27-21-15-9
Bench Press @ 60% (max 135/95)
Double KB Swing (24kg/16kg each hand)
Calorie Row



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Wednesday - Varied Strength

TBD


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Thursday - Periodized Strength

TBD


Wednesday, May 20, 2015

Week of May 18th

Monday - Varied Strength


Deficit Deadlift - Heavy Triple

 +

4 Sets
25 Hip Extensions
25 Hollow Rocks


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Wednesday - Varied Strength


8 Sets
50ft HEAVY Sled Push
1 min Max Reps Tire Flips
Rest 2 mins




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Tuesday & Thursday - Periodized Strength


Russian Squat Program 
WEEK 6

Day 1 - 2x2 @ 100%
Day 2 - 6x2 @ 80% (deload)
Day 3 - 1RM Retest

Monday, May 11, 2015

Week of May 11th

Monday - Varied Strength


Stability Press - 3RM

+

5 Sets
Push Press x 3 @ 85%
DB Half Manmaker x 5
Rest 2 mins


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Wednesday - Varied Strength


Bulgarian Split Squat - 2x5, 1x4, 5x3
*Reps are for each leg

+

5 Rounds
50ft Sled Sprint Forwards
50ft Sled Sprint Backwards
Rest 2 mins 

*Add weight with rounds


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Tuesday & Thursday - Periodized Strength


Russian Squat Program 
WEEK 5

Day 1 - 6x2 @ 80% (deload)
Day 2 - 3x3 @ 95% (oh F)
Day 3 - 6x2 @ 80% (deload)

*This entire week is centered around the second squat session, which we will be performing at Thursday's class. 

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%