Wednesday 10.11.17

Growth & Development

A.  3:00 Assault bike Tester

B. Barbell Bench Press 20×1 tempo Heavy sets of 8,6,4,2

C.  6 sets

8 Ground to overhead (anyway) 75/55

8 Box jump over

+1:00 rest between each set

 

Performance

A. 5:00 Assault Bike Tester

B. Back Squat

8 Reps @ 65%

6 Reps @ 75%

4 Reps @ 80%

2 reps @ 85%

1 Rep 85% +

C.

12 rounds

5 assault bike cals

5 toe to bar

 

Tuesday 10.10.17

PALEO CHALLENGE TESTING WEEK

A. 3RM Push Press!  Lets GO, time to dig deep

B. Back Squat

Set 1) 5 reps @ 65-70%

Set 2) 3 reps @ 70-75%

Set 3) 1 rep @ 75-80%

Set 4,5,6) 1 rep @ 85%+  if feeling good 90%

C.

EMOM 15:00

Minute 1) 10/8 Calorie Row

Minute 2) 8 toe to bar/ 12 knee to elbow

Minute 3) 12 alternating DB snatch

 

Performance

A. 3 RM Push Press !!!   LETS GO!  BIG NUMBERS

B. Hang Snatch x 3 reps (no dropping bar)  Every :90 seconds x 5 sets  Starting at 95/65 Building ( you can take whatever jumps you’d like) ** focus is speed, squat below parallel, breathing

C.

EMOM 15:00

Minute 1) 10/8 Assault bike cals

Minute 2) 8 Burpee box jump over

Minute 3) 5 bar muscle up / 10 pull-ups

 

Friday 10/6/17

Growth & Development

A. Push Press 90% of our 3RM   3×3

B. EMOM x 12:00

Even:  100m run

Odd: KB thrusters x 10

C. EMOM x 12:00

Even:  15  Push Press

Odd:15 slam ball

 

Performance

A. Snatch every :30 @ 75% of our 1RM x 10 sets

B. Clean & Jerk Every :90 seconds @ 70% 3 Clean and jerk singles x 4 sets

C. EMOM x 12:00

Even: 3 Deadlift 300/225   275/185  255/155

Odd: 6 box jumps 30/24

D. EMOM x 12:00

Even: 8/6 bike cals

Odd: 8 OHS 95/65

Thursday 10/5/17

Growth & Development

A. Front Squat Heavy single

B1. Front rack step ups x 8 each leg  + :30 second rest

B2. Seated box jumps x 3-4 reps ** high box working on explosiveness**  + 2:00 rest walk around  x 3 sets through

 

C. 5 rounds for time

200m run

5 box jumps

10 KB swings

5 burpees

 

Performance

A. Push press 3×3 @ 95% of our 3RM from week 1 of our tester

B EMOM 10;00 **goal is unbroken sets

Even: 15 wall ball

Odd: 35 double under

C. 5 sets  :45 seconds on the clock

12 thruster 75/45 **as fast as possible

+ max bike cals in remaining time holding on to a sprint throughout

+ 3:00 rest between sets

Wednesday 10/4/17

Growth & Development

A. 6:00 Bike @ 80% pace

B. Heavy strict Press x 3 reps  ** 5-10lbs heavier than last week is the goal

C. EMOM x 8:00

Strict press x 2 reps @ 90% of above number

D1. DB bench press x 8 reps 33×1  :15 second rest

D2. BB up right rows @ 30×1  x 8 reps :15 second rest

D3. Heavy Russian single arm KB swings x 8 each arm 1;30 rest walking around

X 3 sets

E. 4:00 Row @ 2:30 pace

 

Performance

A. Front Squat heavy set of 2

B. Front Squat Every 2:00 x 4 sets  85% of above number x 2 reps

C. 21/18/15/12/9/6/3

Calorie row

Burpees Over the Rower

D. 10:00 Bike @ 80% pace

Tuesday 10/3/17

Growth & Development

A. 4 rounds    ** 80,85,90,95%

250m Row

8 burpee

20 alternating lunges

8 burpee

20 single under

250m row

+ 4:00 rest between sets

 

Performance

A. Overhead Squat  Every :90 seconds  3 reps  @ 80% of our previous 2RM  x 12 sets

B. 3 Rounds

8/6 pull-ups

10 hspu/ 5 wall walks ( if you can hand stand walk sub 60ft walk )

30 double under

+ right into

3 rounds

10 alternating pistols

1 legless rope climb + 1 ropeclimb ( if you cannot perform legless sub 2 rope climbs)

10 toe to bar

 

 

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