Ahead of Time?!?! Update for the coming week :)

Hey guys!  Here we go!  Another great week, the Open is coming, I’ll have a post about that coming soon, we’re gonna do an intramural this year and have some fun with it!!

 

Monday: Deadlift Mayhem!!

Tuesday: “Moore” of course there’s scaling.

Wednesday: Brent’s Favorite Day

Thursday: Muscle-Up Clinic, and Strict Upper Body Work, get here!

Friday: Rowing, T2B, and Pull-Ups

Saturday: RUN 5k, scaling is doable, as is distance scaling.  ALSO Buy the Farm Trail Run is this day, I want to work on Carpooling for those of us who are making it down there.  I’ll put something up on the whiteboard early this week and help coordinate!

 

Conjugate Weekly Sessions:

Monday: Dynamic Effort Upper Body

Straight Bar 4 sets close grip, 4 sets regular grip with 60% and 1-3 chains/side 7×3

4 Board Bench Press 5×12

Overhead Ez-Bar Extensions 5×12

Supine Narrow Mag Grip Seated Cable Row 3×20

Do 60 Pull-ups

DB Hammer Curls 5×10/side

 

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, 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

Wednesday: Rest

Thursday: Absolute Strength Clean and Jerk

Power Clean from 12″ Blocks and push Jerk, Lower the bar back to chest

Belt Squat Clean Pull 6×1 experiment with weight and band combinations, use a bent barbell

SN Landing Position 5 sets of 3 exertions

Clean Shrugs on Barbell, 5×12

GHD Side Bends 5×20

 

Friday: Lower Body Accessories

Banded Romanian Deadlift 5×8

Split Squats on Belt Squat, Bar in Front Rack, Bands on the belt Squat, 5×8 /side

Reverse Hypers Single Legged 140lbs 3 sets/side

Sled Walks between legs 3 Trips

Banded Ab-Mat Sit-ups 60x

 

Saturday: Special Strengths

Work to Max 40m Farmers Carry then into 4 Rounds of 30 Sledge Hammer Strikes/side against tire and 30 70# Russian KB swings