Sept 2 & 4

Tuesday 

SMOLOV BACKSQUAT RETESTING 

Melissa: 140 to 150
Melinda: 240 to 260
Anna: 225 to 275 ---- Deadlift from 255 to 305
Sayor: 305 to 325
Ashton: 305 to 335 ---- Deadlift from 325 to 365 ---- C&J 195 to 215
Thomas: 305 to 365
Gerardo: 305 to 405 

Thursday 

Axle Bar Push Press - Heaviest Triple

Weighted Pull Up - Heaviest Single


then...

Max Push Press @ 85% of 3RM

Rest 1 Minute

Max Weighted Pull Up @ 50% of 1RM

Rest 1 Minute

Max Push Press @ 75% of 3RM

Rest 1 Minute

Max Strict Pull Ups
Rest 1 Minute
Max Push Press @ 50% of 3RM

Rest 1 Minute

Max Kipping/Butterfly Pull Ups

Aug 26 & 28

#SWOLE-OV

For the past month, our crew has embarked on Smolov:

3 Weeks
Day 1 - 4x9
Day 2 - 5x7
Day 3 - 7x5
Day 4 - 10x3

Each week, weights increase across the board. We are retesting our new squat maxes soon.. stay tuned!

Tuesday

Max Effort
Axle Bar Bench Press 5x5

Dynamic Effort
Band Resisted Incline Bench 10x2

Accessory
Weighted Strict Ring Dip 8x3
*3 second pause @ top, 3 seconds @ bottom, lockout

July 22, 29, 31

 The crew throwing down for Zach's goodbye workout. Melinda even brought cookies!!

 

Tuesday 22nd 

Max Effort
Conventional Deadlift Off Blocks 3x3
+
Remove 10% of max set & perform MAX REPS


Dynamic Effort
Ultra Wide Sumo Good Morning 10x2


Core
Standing Barbell Twists

Tuesday 29th 

Hang Clean 5x3 - 80%, 85%, 87.5%, 90%, 92%


Clean Pull 3x3 - 90%, 95%, 100%


"Zach"
Deadlift 5-4-3-2-1 (315/225)
Burpee Box Jump Overs 1-2-3-4-5

Thursday 31st 

Bench Press SINGLE - 4 seconds down, 3 second pause, UP


Band Resisted Bench Press Ladder
2 Reps @ 80% w. Bands
3 Reps @ 75% w. Bands
4 Reps @ 70% w. Bands
5 Reps @ 65% w. Bands
Max Reps @ 60% w. Bands

*Rest as needed b/t sets


5 Sets
Weighted/Strict Dips 5-8
DB Row 3-5

July 15 & 17

Tuesday 

Strongman Circuit - Find Max of:
Atlas Stone to Shoulder
Strongman Log to Shoulder
Yoke Walk 25m



Team Circuit - 2 Rounds:
Group A: Prowler (6 plates/4 plates) 150m
Group B: Max Stones Over Yoke

*Prowler is timer

Thursday 

10 Sets
2 Band Resisted Strict Press
2 Weighted Strict Chest to Bar Pull Up



Drop Set Strict Press - 95lb, 65lb, 45lb



Core Work - 3 Sets:
6 Russian Twists (HEAVY)
5 Strict Toes to Bar

Ash on the drop set.

July 8 & 10

Tuesday 

Clean Complex - AHAP
1 Clean Deadlift - 3 sec pause @ knee
1 Clean Deadlift - no pause
1 Clean

+

10min EMOM of Clean Complex
@ 75% of 1RM

 +

Death by Wrist Curl w. Partner

Thursday

Close Grip Bench - 1RM


Marathon Bench @ 65% of 1RM


Death by Skull Crusher + Chest Press

July 1 & 3

Tuesday 

Cambered Zercher Deadlift - 3RM



Deficit Trap Bar Deadlift - 1RM



4x10 Banded Hip Extensions

Thursday 

Stability Bench 5x5



Band Resisted Board Press 10x2 @ 60%

June 24 & 26

Tuesday

Max Effort
Front Squat 5 x 3-4
*8 second count on way down.

Dynamic Effort
AMRAP 8 Minutes w. Partner
3 Pause Dip Push Jerk @ 70-80%

Core Work
30 Supermans
30 Hollow Rocks
3 Sets

Thursday

Strength & Efficiency Tests


Test 1 - 3 People
Carry 2 Barbells (205lbs each) 100m - for time
*Taken from ground

Test 2 - 2 People
Carry 1 Barbell 50m - as heavy as possible
*Taken from rack

Test 3 - 4 People
Carry 1 Sled, 1 Prowler, 1x 20lb Med Ball, 2x 45lb plates, 2x 55lb plates for 400m - for time

then...

Carry 1 Sled, 1 Prowler, 1x 20lb Med Ball, 1x 45lb plate, 1x 55lb plate for 200m - for time