Get ready guys!
Monday: Partners, 12 DB Military Press 50/35, 12 KB swings 70/53, 12 Burpees to touch the rig, trade rounds until each does 5, for time
Tuesday: 10 Rep Back Squat into 10 Reps Thruster, like two bars, as a compound set, for max weight
Wednesday: Teams of 3: row 250, 25 push-ups, 25 hollow rocks, each buddy does 4 rounds, when the rower is clear begin, stay in order!
Thursday: Wedding WOD for Erika and Jayce: Run 1 Mile, for time, immediately into 10 minutes to find a max clean, finish with Tabata Sit-ups
Friday: Deadlifts x3
Saturday: Teams of 2: 50 Synchro Pull-ups, 50 Synchro Wall Balls, 50 Synchro Box Jumps, 2 Rounds for Time
Weightlifting Conjugate: Congrats Chad!! Take it easy this week, then next week slam it!
Monday: Speed Strength Snatch
Mid Thigh Hang Muscle Snatch 4×2 70%, 4×2 75%, 4×2 80%
Cambered Bar on Back, Box Squat, 10×2 50% of Straight Bar Max, Bands to Front 25%, wide stance
Zercher Romanian 5×5 Deadlift
40 Seated Jumps with Vest – sideways
Hollow Arch 200x
Hanging Knee Raises 4×25, use ankle weights or a ball
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: Max Effort Lower Body
Front Squat for Max
Lightened Snatch Grip Deadlift for Max
Iso’s At Knee SN Pull 5 sets of 3 exertions
Single Arm Allen Lift 5×15 /side
Scissor Kicks Hypers 200x
Friday: Lower Body Accessories
45 Degree Hip Extensions 5×12
Split Squats on Belt Squat, Bar in Front Rack, Bands on the belt Squat, 5×8 /side
Reverse Hypers Angle 180lbs 4 sets
Walking Bar GM’s 2 trips w/ safety squat bar
Weighted Planks accumulate 5 minutes, put weight on back
Saturday: Max Effort Upper Body
2 Board w/ Green bands Wide Grip -MGB
Dips for heavy 8 then do 3 sets at the heavy 8
Barbell Bent Over Row 5×12
Close Supine Mag Grip Pulldowns 5×8
Sunday: Rest
Powerlifting Conjugate:
Max Effort Lower Body:
Wearing a weighted Vest and Ankle weights
8″ Conventional Deadlift
Zercher Squat 5×3, go heavy, but use the lightened method, with a 1” band
Hip and Back Extensions 5 Sets
Freedom Marching 4×75, use bands
DB/Plate Bends w/ Band 5×12/side
Max Effort Wednesday:
Pin Press 12/14 for Max, Straight Bar
Max Reps in 3 minutes of cambered bar wide grip, Katelyn use: 3 chains
Low Incline DB Extensions 5×8
Barbell Bent Over Row 5×15
Underhanded Straight 5×10
Sledge Hammer Sideways 5×12/side, slam it HARD
Dynamic Effort Lower Body:
SSQ Box Squat 50% of Max with 25% Band Tension Katelyn use orange and mini + 120 12×2
Sumo Speed Deadlifts Katelyn: 160 w/ 1″” and micro bands 20 singles
Hip and Back Extensions 5 Sets
Seated Bandy Abduction 100x
Hanging Knee Raises 100x
Dynamic Effort Upper Body:
Freak Bar 8×3 Chains Katelyn: 45 and 1 Chain
Dips 5 sets of max reps, at a decent resistance, under 20 reps more than 5 at the start
Cable Rope Triceps 5 sets
Barbell One Armed Row 5×8/side, like a regular DB row, but use a barbell 🙂
100 Jumping Pull-ups
Band Rotators 3x burning/side
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