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

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

Nov 18 & 20

Tuesday 

Back Squat 10x10 
@ 65% of 1RM

Thursday 

15min - Find Max Bench

+

Chain Resisted Bench 10x2 @ 65%

+

5 Sets
10 Preacher Curls
5 Supine Ring Row