Monday; OHSQ x1 and 1 mile run test!
Tuesday: 30 Sandbags/med ball over shoulders 100/50, 30 calories rowing, 30 MedBall Lunges 50/30 2 Rounds for time
Wednesday: “Michael”
Thursday: Back Squat x1
Friday: 9/7/5 Skin the cats, 21-15-9 Horizontal rows, 21-15-9 Power Cleans 95/65
Saturday: 30 Deadlifts 155/105 (this causes the rotate), ski erg max distance , bike max distance, rest, teams,of 4
Weightlifting Conjugate:
Monday: Upper Body Accessories
Ring Dips 5×5, get serious
Isometrics: Terminal Extension of drive phase, bar in front rack 5 sets of 3 exertions
Straight Bar Cable Pressdowns 5×10
Underhand Lying DB Extensions 3×25
Archer Pull-ups do 25/side
100 Pull Aparts 1″ Band
Tuesday: Rest
Wednesday: Speed Strength Clean and Jerk
Power Clean 4×2 45%, 4×2 50%, 4×2 55% all + 25% Bands Cleaned against bands
Jerk for heavy in the blocks against micro bands
Max Chain SN High Pull 20×1 50% of best clean+25% chains
DB’s to Jerk 40 seated jumps
Ankle Weight+Ball Strict Hypers 200x
DB Lat Raises 6×15
Thursday: 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
Friday: Absolute Strength Snatch
Deficit Power Snatch for max
Chain Push Press 7×1 65% + 25% chain
Walking Resist Twist w/ Band 5×5 trips
Back Extensions 100x
Saturday: Dynamic Effort Lower Body
Duffalo Bar on Back, Slightly below parallel Box Squat 12×2 with 50% of Back Squat max, and 25% Chains, wide stance
20×1 Sumo Speed Deadlifts 50%+25% bands
Bands Inverse Curl Negatives 25x
Sideways Sled Marching 2 Trips, with Micro around ankles
Reverse Hypers at Angle with Bands 180lbs 2 1” Bands 3 sets
Hanging Knee Raises 4×25, use ankle weights or a ball
Sunday: Rest
Powerlifting Conjugate:
Monday: Barbell on Back Wide Stance Concetric Only Goodmorning x3 K: 6
Belt Squat 5×6, against bands, K: hold a 30lb ball
Glute Ham Raises 5 x max reps
Reverse Hypers, bands and weight, 5×12
One Handed Farmers Walk 3 trips/side
Wednesday:
Regular Grip Pin Press (Bench Press) K: 15 using Straight Bar against bands K: Micro Doubled Same as for Rack Pull Deadlifts
Max Reps in 3 minutes of cambered bar wide grip K: 3 chains
Banded Lying SkullCrushers 5×12
Seated Cable Row, Supine Close Mag Grip, banded 5×12
Overhanded Straight 5×12
Standing Banded Twists 3 sets of 30/side
Thursday:
Speed Squats SSQ Blue band + 285, K orange and mini + 145
10×2 Sumo 175 w/ 1″ and micro bands 20 singles
Strict Reverse Hypers 5 sets
Seated Bandy Abduction 100x
Hanging Knee Raises 100x
Friday:
Barbell on Back 30 seated jumps
Reverse Hypers 5×15
Weighted Planks w/ Belt Accumulate 5 Minutes
Banded 200x hamstring curls
Do 100-200 of them triceps extensions
Saturday:
Speed bench press Straight Bar 8×3 Bands K: 80K: Micro band
Log Bench Press 3 sets
Rear Banded Skull Crusher 3 sets
Low Row on the Belt Squat 5×8
100 Bandy Sweeps
Lying DB Rotators 3x burning/side
Recent Comments