Tuesday, January 27, 2015

Week of Jan 26th

Monday - Beginner Strength


Back Squat x3
10min EMOM

+

Pause Squat x3
AHAP


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

Tuesday - Advanced Strength 


Tempo Back Squat 

3x3 @ 70% 
*6 sec count down, 3 sec pause @ bottom, 1 count up

2x2 @ 75% 
*4 sec count down, 2 sec pause @ bottom, 1 count up

3x1 @ 80% + 
*3 sec count down, 1 sec pause @ bottom, 1 count up

+

Accessory
3 Sets
20 Hollow Rocks
12 Hip Thrusts


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

Thursday - Advanced Strength 


TBD




Tuesday, January 20, 2015

Week of Jan 19th

Monday - Beginner Strength


Deadlift 5-5-3-3-3

+

Band Resisted Deadlift @ 50% of 3RM
30 Sec Max Reps x2

+

30 Sec Max Reps NO BAND


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

Tuesday - Advanced Strength 


"Tire Flips & Dips"
5 Sets
6 Strict Weighted Dips
30 sec Max Tire Flips
*Rest 2 mins


+


"Push Pull"
5 Sets
25ft HEAVY Prowler Push
100ft LIGHT Sled Pull
*Rest 2 mins

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

Thursday - Advanced Strength 


DB Complex - AHAP
2 DB Front Squat
1 DB Lunge (each leg, 2 total)
1 DB Box Step Ups (each leg, 2 total)
1 DB Lunge (each leg, 2 total)
2 DB Front Squat

*Find heaviest, go one increment lower, then:

3 Sets
1 Round DB Complex
Rest 1 min


+


Band Resisted Bench Press - 5-5-3-3-2


Bench Press Drop Set


Tuesday, January 13, 2015

Week of Jan 12th

Monday - Beginner Strength


Push Press 5x5

+

Band Resisted Push Press 10x2 @ 65%

+

Push Up Burn Out Sets


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

Tuesday - Advanced Strength 


Box Squat 3x3

Chain Resisted Box Squat 3x15


+


5 Sets
3 Pause Bench
Max Reps Strict Pull Ups

*Rest as needed between sets


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

Thursday - Advanced Strength 


Log Ground to Overhead 5x1

+

Yoke Walk 5 x 50ft

+

Farmer's Carry 5 x 100ft




Wednesday, January 7, 2015

Week of Jan 5th

Monday - Beginner Strength


Back Squat - Establish 5RM

Bench Press - Establish 5RM

+

7 min EMOM
5 Squats or Bench @ 75%


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

Tuesday - Advanced Strength 



Bench Press - Establish 5RM


3x5 Pause Bench @ 80% of 5RM
*3 sec pause @ chest


+


Deficit Sumo Deadlift - Establish 3RM


2 x 30 sec Max Rep Band Resisted Deficit Sumo DL
*Rest as needed between sets


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

Thursday - Advanced Strength 


Bulgarian Split Squat 6x5
*each leg, 10 reps total per set


2 Sets Max Jumping BB Lunges (45/35)
*minimum of 20 reps, scale accordingly


+


Pause Weighted Dips 5-5-3-3-1-1-1
*3 sec pause @ bottom


2 Sets Max Kipping Dips
*minimum of 15 dips, scale accordingly






Monday, December 22, 2014

Dec 9, 16 & 18

 

Tuesday 9th


Back Squat 7x7
@ 75% of 1RM

+

Sled 8 x 25m


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

Tuesday 16th


Back Squat 7x7
@ 77.5% of 1RM

+

Hip Thrusts 4x10
Barbell Roll Outs 3x12


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

Thursday 18th


Max Effort
Establish 3RM Banded Bench Press


Dynamic Effort
10min EMOM
10 Band Resisted Bench @ 50%


Accessory
Band Pull Aparts
*Pull, 3 sec @ 180 degrees, 4 seconds in


Friday, December 5, 2014

Dec 2 & 4

 New member, Manny, hitting his pause board press at 345lb x 3!

 

Tuesday 


Back Squat7x7
@ 72.5% of 1RM

+

Glute Ham Raises 3x10 
*Goal is to get body to parallel on GHD
*Scale by lessening range of motion

+

8min AMRAP
Partner A) 12 GHD Sit Ups
Partner B) Weighted Plank Hold

*Switch back & forth until time has elapsed


Thursday 


Tempo Incline Bench 6x4
*4 sec count down, 2 sec pause @ chest, lockout

+

Pause Board Press 8x3 
*2 sec pause @ chest

+

For Time:
50/30 Strict Pull Ups


Nov 25 & 27

Tuesday 


Back Squat 7x7 
@ 70% of 1RM

+

Bulgarian Split Squat 3x8 
*Use DBs, one in each hand
*8 reps per leg, 16 total

+

Windshield Wipers 5x10



Session #2

For your Thanksgiving food coma:

21 Bench Press (135/95)
500m Row
15 Bench Press (135/95)
500m Row
9 Bench Press (135/95)
500m Row

Rest 5 mins

10 Strict Dips
10 Power Snatches (115/75)
10 Strict Dips
8 Power Snatches
10 Strict Dips
6 Power Snatches
10 Strict Dips
4 Power Snatches
10 Strict Dips
2 Power Snatches