CrossFit Classes:
Monday: Lynne w/ Strict Pull-ups
Tuesday: OHSQ, Toes to Bar, Wall Ball Shots
Wednesday: 3, 1k Rows for PR and within 10 seconds after that!!!
Thursday: Power Snatches 75/55 and Overhead Backwards Stationary Lunges 75/55
Friday: DB Power Clean and Push Press, with 200m Runs
Saturday: “Ryan”
Weightlifting Conjugate:
Monday: Dynamic Effort Upper Body
Straight Bar 4 sets close grip, 4 sets regular grip, with 50% and 1-3 Chains/side 8×3
Pin Bench Press 4” off Chest 3 sets all out
Lightened Method Barbell JM Press 5×12
DB Rows but use a barbell long-ways 3×20/side
Do 60 Pull-ups
DB Hammer Curls 5×10/side
Tuesday: Sleds Work Session
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: Absolute Strength Clean and Jerk
Power Clean and jerk
Sumo Chain Deads 5×3
Mid Thigh CL Pull 5 sets of 3 exertions
Clean Shrugs on Barbell, 5×12
Banded Leg Raises 100x
Friday: Lower Body Accessories
45 Degree Hip Extensions 5×10
Walking Lunges Bar On Back 5×10/side
Reverse Hypers Regular 180lbs 4 sets
Zombie Sled Walks 2 trips Holding Sandbag in front
Standing Cable Crunches do 100 with same weight as last time
Saturday: Special Strengths
Work to Max 40m Farmers Carry then into 4 Rounds of 30 Sledge Hammer Strikes against tire and 30 70# Russian KB swings
Sunday: Rest
Powerlifting Conjugate:
Monday:
Wearing a weighted Vest + taking DB’s from hang to clean during the jumping motion
Concentric Back Squat at K: 13 -Straight Bar (SB)
Lightened Method Straight Bar GM 5×5 70%
Inverse Curl Negatives 25x, 3-5 at a time
Hip Extensions 3 sets add weight
Barbell Side Bends 7×5
Wednesday:
Duffalo Bar Regular Grip Low Incline Lightened 1″ Bench Press -Heavy 8
Low Incline DB Extensions 5×8
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:
Wearing a weighted Vest + taking DB’s from hang to clean during the jumping motion
Reverse Hypers 5×12
Weighted Planks w/ Belt Accumulate 5 Minutes
Lying MedBall Between Feet 200x Hammy Curls
Triceps Extensions Do 100-200 of them
Friday:
SSQ Box Squats K orange and mini + 135 12×2
Sumo 160 w/ 1″ and micro bands 20 singles
Hip and Back Extensions 5 Sets
Sideways Sled Marching 200m K: 2 and a 25
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 Triceps Extensions
Low Row on the Belt Squat 5×8
100 Bandy Sweeps
Lying DB Rotators 3x burning/side
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