Tues 7.30

 

Barbell Complex AHAP

1 Power Clean

1 Hang Power Clean

1 Hang Clean 

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2 mins - Max Reps

1 Hang Power Clean

1 Hang Clean

(135/95)

**Goal is to not drop the bar!!


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2 Rounds:

Teams of 2 in 4 Stations

1 - Log Carry 200m

2 - Tire Flips

3 - Liners

4 - Atlas Stone to Shoulder

 

**Station 1 is the log carry and they are the timer for the other stations.
**Two people take the log 200m (sharing the distance each 100m) while everyone else is in stations back in the parking lot.
**Stations 2-4 accumulate as many repetitions as they can in each exercise while station 1 is running the log - one person working at a time.
**Each team continues counting their cumulative repetitions over the 3 stations over 2 rounds.

Thurs 7.25

 

 15 min - Heavy Shoulder Press Single

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10min EMOM

4 Shoulder Press + 5 Push Press

@ 75-85% of 1RM SP



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18-15-12-9-6-3

GHD Sit Up

Ring Row

Tues 7.23

 

Band Resisted Deadlift 5x3 

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Band Resisted Back Squat 15x2 

@ 65% of 1RM

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3 Rounds
30 sec - Hollow Hold
30 sec - Hollow Rock
30 sec - Flutter Kicks
30 sec - Hollow Hold
Rest 90 seconds

Thurs 7.18

 

15 min - Find Max Log Clean & Press

15 min - Find Max Yoke Walk (50m)

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T. Rice Conditioning Test

Three (3) 300 yard Shuttle Runs

Rest 5 minutes between efforts.

** You will be running this as six (6) 50 yard shuttles

To Pass Conditioning Test:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below

 

Tues 7.16

 

POWERLIFTING TOTAL

Back Squat

Bench Press

Deadlift

**Each lifter has 3 attempts to establish maximum

Thurs 7.11

4x30 sec OHS Holds

**Add conservatively and aim to keep positions throughout the hold.


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5 Rounds Superset:

Behind the Neck Press x3

Bent Over Rows - Max Reps (65/45)

**Increase load of BTNs over sets, but start at a moderate weight.
**Aim for 15-20 reps on each set of bent over rows
**Go straight into rows from presses, but rest as needed between sets


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Tabata Double Unders

Rest 1 Minute

Tabata Sit Ups 

Tues 7.9

Theo rockin the blue headband with Mike starting his set on the left. 

 

Backsquat 7x5 @ 80% 1RM

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Partner Conditioning:

100 Push Ups - 10x10

75 Hollow Rocks - 5x15

50 Strict Pull Ups - 10x5

**Use your partner as a rest and go back and forth

Tues 7.2

 Brian and Sayor hitting up their dynamic effort sets.

Floor Press 5x3 

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Chain Resisted Bench Press 15x2 @ 65% 

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5 Rounds

30 sec - Max DB Front Raises

30 sec - Max DB Push Up to Row

30 sec - Max DB Hang Cleans 

Rest 1 minute