CrossFit Sessions:
Monday: 1 Rope climb, 200m run, 10 DB deads 70/50, 200m run, max rounds in 12 minutes
Tuesday: 500m row, 30 DB push press 50/35, 300m row, 50 Push Presses 50/35
Wednesday: “Stephen”
Thursday: 5 muscle-ups, 50 double unders AMRAP 10
Friday: Thrusters: 3mom, 7 @ 95, 5 @ 115, 3@ 135, then 3 minutes Max reps at 95
Saturday: 20 minutes: 15 power snatches 75/55, 15 ring pull-ups, partner runs 300’s, rotate, for max rounds
Conjugate:
Monday: Speed Strength Snatch
Below Knee Hang Snatch w/pause 4×2 70%, 4×2 75%, 4×2 80%
Safety Bar on Back, Box Squat 10×2 with 65% of Low Box Max and 25% Bands, wide stance
SN Grip Sumo Stiff Legged 5×5
40 Seated Jumps for Height – 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, sledding outside is great now! So keep using 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
Deadlift from 8” up for Max
Safety Squat Bar Back Squat for Max
Front Squat Sticking Point 5 sets of 3 exertions
Walking Resist Twist w/ Band 5×5/side
Easy Hypers 200x 90lbs, just swing
Friday: Lower Body Accessories
Belt Squats 5×5
Split Squats on Belt Squat, Bar in Front Rack, Bands on the belt Squat, 5×8 /side
Reverse Hypers Angle with Bands 180lbs 2 1” Bands 4 sets
Standing Ankle Weights in belt squat 200x Marching
Weighted Planks accumulate 5 minutes, same weight as last time
Saturday: Max Effort Upper Body
Floor Press -Fat Bar (FB)
Flat DB Bench go heavy 5’s we’ve got 100’s and 125’s, if you can get more than 5 with the 100’s but not 5 with the 125’s, then go for reps on the 100’s!
DB Rows 5×10, we’ve got a 120# DB now!
Pull-ups 5×5, yes add weight
Sunday: Rest
Powerlifting Conjugate:
Monday:
40 Seated Jumps Wearing a weighted Vest and Ankle weights
Low Box Normal Stance Cambered Bar Squat
Lightenened Method Straight Bar GM 5×5 70%
Hip and Back Extensions 5 Sets
Freedom Marching 4×75, bands
Barbell Side Bends 7×5
Wednesday:
Wide Grip 2 Board for Max
Close Grip 4 Board 5×8
Bandy Triceps 100x
Single Handed Barbell Rows 5×6/side
Underhanded Straight 5×12
Single Arm Allen Lift 5×15, use a sizable DB
Thursday:
40 Seated Jumps Wearing a weighted Vest and Ankle weights
Reverse Hypers 5×12
L-Hang Holds 10 Max Effort Holds
Lying MedBall Between Feet 200x Hamstring Curls
Do 100-200 of them Triceps Extensions with Bands
Friday:
SSQ K orange and mini + 135 12×2
Sumo 160 w/ 1″ and micro bands 20 singles
Hip and Back Extensions 5 Sets
Banded “Running” Hamstring Curls 4×50, 1” Band
Sideways Sled Marching 200m K: 2
Cable Pulldown Abs 4×25
Saturday:
Straight Bar 8×3 Bands K: 75K: Micro band
Decline DB Press 4 sets
Underhanded DB’s 4 sets
Low Row on the Belt Squat 5×8
100 Bandy Sweeps
Lying DB Rotators 3x burning/side
Sunday: Rest
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