Yet if you are here, train heartily, for those not here, are getting weak!!
CrossFit Classes:
Monday: 1 L-Pull-up, 3 Strict Pull-ups, 5 Kipping Pull-ups. 7 Rounds for Time, try to do each round unbroken!
Tuesday: Deadlift x5
Wednesday: Fight Gone Bad Style: But with stations like this: GHD Sit-up, KB Swing 53/35, DB Box Step Overs 20/16” 35/20#, HSPU, Rest, 3 rounds for reps
Thursday: Hang Squat Clean for Max
Friday: 7 Overhead Squats 135/95, 5 Overhead Squats 165/115, 3 Overhead Squats 195/135, 3 Rounds for Time
Saturday: “Colin” Six rounds for time of: Carry 50 pound sandbag 400 meters 115 pound Push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12 reps
Weightlifting Conjugate:
Monday: Lower Body Accessories
Squat Mornings Safety Squat Bar 5×5
Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times
Reverse Hypers Angle with Bands 180lbs 2 1” Bands 3 sets
Sled Walks between legs 3 Trips
Ab Wheel Roll-outs 5x Max Reps, do better
Tuesday: Max Effort Upper Body
Wide Multi Grip w/pause at chest
Low Incline Lightened 1″ Bench Press -Heavy 8
Barbell Bent Over Row 5×15
Wide Mag Grip 5×8
Wednesday: Upper Body Accessories
Wobble Seated Military 150x
Press right at Chest at the shoulders 5 sets of 3 exertions
Single DB Overhead 5×20
Rope Cable Extensions 5×10
GHD DB’s See-Saw Row 5×20/side
Standing Bandy 3×30
Thursday: Rest
Friday: Speed Strength Clean and Jerk
Mid Thigh Hang Muscle Clean w/pause and 2 push presses 4×2 70%, 4×2 75%, 4×2 80%
Banded SN Grip 20×1 60 of best snatch +25% bands
40 Jumps Kneeling w/ DB’s
GHD Facedown Holds accumulate 10 minutes hold something
Frontal Plane Raises 6×12, like a lat raise, but all the way overhead
Saturday: Absolute Strength Snatch
Competition Snatch
Heaving Snatch Balance go heavy, but save some, less that 10 reps total
Press top 1/4 above the head a few inches 5 sets of 3 exertions
Standing Banded Twists 3×30/side
Back Extensions 100x
Sunday: Rest
Powerlifting Conjugate:
Monday:
40 Seated Jumps Wearing a weighted Vest and Ankle weights
8″ Conventional Deadlift
Zercher Squat 5×3, go heavy
Split Squats 3×8, lightened method
Reverse Hypers 3×10
GHD Side Bends w/ Band 5×12/side
Wednesday:
MultiGrip Bar Middle Grip Against Bands K: Mini
Close Grip 3 Board 3×12
Banded Lying SkullCrushers 5×12
Single Handed Barbell Rows 5×8
Medium Mag Grip 5×5
Sledge Hammer Sideways 5×12/side, slam it HARD
Thursday:
40 Seated Jumps Wearing a weighted Vest and Ankle weights
Reverse Hypers 5×12
L-Sit Holds 10 Max Effort Holds
Hammy Curls Lying MedBall Between Feet 200x
Triceps Extensions Do 100-200 of them
Friday:
SSQ Box Squat, K orange and mini + 120
Speed Dead’s Sumo 12×2 160 w/ 1″ and micro bands
Strict Reverse Hypers 5 sets
Bandy Side Steps 4 trips up and down the gym
Hanging Knee Raises 100x
Saturday:
Duffalo Bar Straight Weight 8×3 K: 100
Dips 5 sets
Cable Rope Triceps 5 sets
Standing KB Rows 3×30
100 Thumbs up A’s
Band Rotators 3x burning/side
Recent Comments