Monday: Run 600m, 24 Horizontal Ring Rows, 24 GHD Sit-ups, Run 400m, 16 Horiz Ring Rows, 16 GHD Sit-ups, Run 200m, 8 Horiz Ring Rows, 8 GHD Sit-ups for Time ***TDE: 30 Wall Squats***
Tuesday: DT Great Hero WOD 🙂 ***TDE: 30 Burpees***
Wednesday: Front Squats!! ***TDE: 30 Push-ups to Down Dog***
Thursday: Josh ***TDE: Accumulate 3 minutes in Plank***
Friday18.1 whatever it is, it shall be! ***TDE: 30 Wall Squats***
Saturday: Push Press for Max 5 *** Subject to change, seems safe though… ***TDE: 50 Hollow Rocks***
Sunday: ***TDE: Go for a walk!***
Weightlifting Conjugate:
Monday: Dynamic Effort Upper Body
Duffalo Bar 4 sets close grip, 4 sets regular grip, with 50% and 25% bands 8×3
Flat Alternating DB’s 4 sets all out
Rocking DB Extensions 5×10
Bench Pull 3×20 like chest supported row but lying on a bench
Do 60 Pull-ups DB
Hammer Curls 5×10/side
Tuesday: Sleds Work Session
Sleds Work
Dragging
3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk
GHD Sit-ups 5×20
Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks
Wednesday: Rest
Thursday: Absolute Strength Clean and Jerk
Mid Thigh Hang Power Clean and 2 jerks Sumo
Chain Deads 5×3
Isometrics: Top 1/4 OHSQ 5 sets of 3 exertions
DB Upright Rows 5×15
GHD Face-Up Twists Hold DB at arms length 200x, like a 25 should do it
Friday: Lower Body Accessories
Belt Squats 5×10
Walking Lunges Overhead 5×10/side
Reverse Hypers Regular with Bands 180lbs 2 1” Bands 4 sets
Sled Walks between legs 3 Trips
Standing Cable Crunches do 100
Saturday: Special Strengths
5 Stone Loads onto Jerk Blocks, 10 overhead lunges with something tough, 5 Kneeling broad jumps, 4 stone loads, 10 and 5, 3 loads, 10 and 5, 2 loads, 10 and 5, 1 load 10 and 5
Sunday: Rest
Powerlifting Conjugate:
Monday:
Barbell on Back Wide Stance Concetric Only Goodmorning x3
Belt Squat 5×6, against bands
Split Squats 3×8, lightened method
Reverse Hypers 3×10
Barbell Side Bends 7×5
Wednesday:
Wide Grip 2 Board
Close Grip 5 Board 3×12
Low Incline DB Extensions 5×8
T-Bar 5×15 lightened method with a monster mini
Medium Supine Mag Grip 5×10
Standing Banded Twists 3 sets of 30/side
Thursday:
Barbell on Back 40 seated jumps
Reverse Hypers 5×15
Weighted Planks w/ Belt Accumulate 5 Minutes
Ankle Weights in Belt Squat 200x Freedom marching
Triceps Extensions with a bandDo 100-200 of them
Friday:
SSQ Blue band + 285, K orange and mini + 145 10×2
Sumo 330# w/2 1″ and 175 w/ 1″ and micro bands 20 singles
Hip and Back Extensions 5 Sets
Belt Squat Marching 400 steps
Hanging Knee Raises 100x
Saturday:
Multi Grip Bar w/Bands: 7×3 K: 65 Micro Bands
Log Bench Press 3 sets
Rear Banded Skull Crusher 3 sets
Banded T-Bar 5×12
75 Chest to Bar JPU’s
Lying DB Rotators 3x burning/side
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