Monday: Masters Qualifier WOD 3
Tuesday: Back Squat for 5’s
Wednesday: 7 Military Presses, 7 Bent over Rows, 7 Sumo DL High Pulls 5 Rounds for weight
Thursday: Row 400m, Run 400m, rest 3 minutes, 3 Rounds total
Friday: Coe, 10 rounds of 10 thrusters, 10 ring push-ups
Saturday: Team workout: partners 20 synchro burpees, 30 synchro sit-ups, each buddy does a rope climb, 4 Rounds for time
Weightlifting Conjugate:
Monday: Absolute Strength Clean and Jerk
Banded Clean no jerk
SN Panda Pulls 6×2 90% of SN
At Knee SN Pull 5 sets of 3 exertions
Clean Shrugs on Barbell, 5×12
Standing Med Ball Twist Throws against wall, 5×30
Tuesday: Lower Body Accessories
Squat Mornings Safety Squat Bar 5×8
Leg Press 5×20
Reverse Hypers Regular with Bands 180lbs 2 1” Bands 3 sets
Sled Pull Throughs 2 Trips
Scissor Kicks ankle Weights 300x
Wednesday: Rest
‘Thursday: Speed Strength Snatch
Power Snatch from 8″ Blocks 4×2 70%, 4×2 75%, 4×2 80%
Straight Bar on Back, Box Squat 12×2 with 55% +25% Chains, wide stance
Zercher Romanian 5×5
40 seated jumps Ankle + DB’s
Back Extensions 100x
Strict Ab Mat Sit-ups 4×25
Friday: Sleds Recovery Session
Sleds Recovery
Dragging:
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs
Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
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
Saturday: Max Effort Lower Body
Cambered Bar GM w/ Chains for Max
Overhead Squat for Max
Mid Thigh SN Pull 5 sets of 3 exertions
Standing Banded Twists 5×30/side
Single Leg Glute Bridges 100x/side
Sunday: Rest
Powerlifting Conjugate:
Monday:
Holding DB’s at the shoulders – 40 seated jumps
Goodmorning w/ K: 2chains/side -SSQ
Belt Squat 5×6, against bands,, K: Same same but 65# in the front rack
Glute Ham Raises 5 x max reps
Sled Marching w/ Med Ball 400m
One Handed Farmers Walk 3 trips/side
Wednesday:
Close Grip 1 Board w/ K: 2 Chains -Straight Bar
Freak Bar 5×5 J:double up a micro band around your wrists
Rope Cable Extensions 5×10
T-Bar 5×5 lightened monster mini
Close Supine Mag Grip Pulldowns 5×8
Walking Resist Twist w/ Band 5 sets of 5 exertions
Thursday:
Holding DB’s at the shoulders – 40 seated jumps
Reverse Hypers 5×10
Weighted Planks w/ Belt Accumulate 5 Minutes
Lying MedBall Between Feet 200x reverse Hypers
Do 100-200 of them triceps extension
Friday:
SSQ Blue band + 285, K orange and mini + 145 10×2
Sumo Speed Pulls 175 w/ 1″ and micro bands 20 singles
Glute Ham Raises 5 sets
Bandy Side Step Ups 100x
Allen Lift 5×8
Saturday:
Freak Bar 7×3 J: 3 Chains K: 65 and 1 Chain
Log Bench Press 3 sets
Rear Banded Skull Crusher 3 sets
Standing KB Rows 3×30
100 Lying Bandy Sweeps
Shoulder Horn 3x burning/side
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