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

 

 

 

Thurs 6.27

Cool panoramic shot of our session. On the right: Jeni, Farbod and Mike are making up Tuesday's workout. Left: Theo, Steve & Ming do their HSPUs while Reggie, Brian and Sayor hit up their DLs

 

10min EMOM

5 Deadlifts - odd mins

5-8 Strict HSPU - even mins

*Start deadlift weight around 70% 1RM & increase over rounds
*Start with 5 HSPU and increase with rounds


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5 Rounds Superset:

10 Glute Ham Raises (GHRs)

8 Incline Bench 

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

 

400m Farmer's Walk

5 Burpees EMOM

Theo and Ming on the incline bench with Reggie with Sayor on the GHR. Steve is amused :) haha

Tues 6.25

The aftermath of today's GPP.

 

 10min EMOM

3 Front Squats

**Start around 70% of 1RM and add throughout




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

Box Squats 5x5 

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Benchmark Workout:

400m Body Weight Sled Pull

 

 

 

 

 

Tues 6.18

 

Power Clean (3 sec pause @ knee)

3, 3, 3, 2, 2, 1, 1

 

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

Weighted Dip 4x5 

Bent Over Row 3x8

 

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Ab Bonanza

10-9-8-7-6-5-4-3-2-1 V-Up

1-2-3-4-5-6-7-8-9-10 Toes to Bar