Wednesday 8/16/17

Growth & Development

1a. Close grip bench press x 6 @ 30×1

1b. Plate overhead tricep extensions x 12 reps    4 sets , resting as needed between sets

 

2a. :30 second Hollow holds  + :15 second rest

2b. :30 second plank holds +:15 second rest

2c. :30 second Ab mat sit ups + :45 second rest    4 sets through

400m run repeats  x 3 sets resting 1:1

 

Performance

  1. Weighted supinated pull-up x 1 REP MAX  8:00 cap

2a. Seated Strict BB press x 5 reps

2b. DB bent over row x 8 each side    4 sets, resting as needed

 

3a. 20 GHD medball sit ups  + 30 second rest

3b. Seated sled hand over hand pull 2-3x down turf  + :30 second rest

3c Farmers carry as heavy as possible (Double handed)  + 2:00 rest x 3 sets

Tuesday 8/15/17

Growth & Development

#ConditionedbyCorrin

5 sets

:30 seconds burpees + :30 seconds rest

:30 seconds mountain climbers + :30 seconds rest

:30 seconds thrusters + :30 seconds rest

+ 5:00 rest

8:00 Amrap

150m row

8 single arm DB push press ( left/right )

 

Performance

4 sets

400m Run

15 front squat 95/65

15 HR push ups

15 burpee box jump over

 

Monday 8/14/17

Growth & Development

  1. Push Press 5×5 (the # of weight you used for you heavy 10 use here 5×5)
  2. Front Squat 3RM

3 Sets

1:00 KB swings

1:00 Assault Bike

1:00 Box jumps

+ 3:00 rest

 

Performance

  1. Clean every :30 seconds x 10 sets @ 70% of your 1RM
  2. Behind the neck Snatch grip Strict press x 4 reps every :90 seconds x 6 sets
  3. Close grip bench press 6 reps @ 55-60% of bodyweight x 3 sets

3 sets

10 burpees

10 chest to bar pull ups

150m row

Friday 8/11/17

Growth & Development

  1. 5×5 Deadlift heavy across (up 5-10 from last week)
  2. Back extensions x 10 reps + 15 second rest , right into 30 second Soresons hold + 1:00 rest x 4 sets

+ 3 sets

5:00 on the clock AMRAP

8 push press

10/8 assault cals

8 wall ball / goblet squat

+ 2:00 rest between sets

 

Performance

  1. Deadlift 5 sets of 3 @ 80% of 1RM
  2. Barbell seated shoulder press x 6 reps  + single arm Farmers bar carries as heavy as possible 50ft right 50ft left  x 3 sets

+ 3 sets

1:00 on clock (90% effort)

6-8 TNG power snatch 75/55

+ sprint on bike for remaining time

+ 4:00 rest  between sets

 

Page 46 of 75« First...102030...4445464748...6070...Last »

Pin It on Pinterest