18.4 is this week!! Two names and two heavy days! Big Week Team!
Monday: Back Squat
Tuesday Helen
Wednesday: Elizabeth
Thursday: Pull-up 1 RM, Ski erg and GHD sit-up conga line (1 round per person)
Friday: 18.4
Saturday: Adam Brown, yes it’ll be a team version and scaled at that!
Weightlifting Conjugate Workouts:
Monday: Upper Body Accessories
Ring Dips 5×5, that means use weight on a belt
Rest week on isometrics
Diamond Push-ups 75x
Bandy Triceps 100x
Archer Pull-Ups do 30/side
Lying Rear Delts DB 5×20
Tuesday: Rest
Wednesday: Speed Strength Clean and Jerk
Muscle Clean from 8 Blocks and push press 4×2 70%, 4×2 75%, 4×2 80%
Clean Pulls against Bands 20×1 55% of best clean, +25% bands
40 Seated Jumps Vest + Ankles
Face Up Holds accumulate 10 minutes with weight, lying on back spanning two benches
Seated Seated DB “Cleans” 4×20
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
Snatch from 4 Blocks
Chain Press 7×1 90% of old chain press max
Isometrics Press Sticking Point at the forehead 5 sets of 3 exertions
Walking Resist Twist w/ Band 5×5 trips
Back Extensions 100x
Saturday: Dynamic Effort Lower Body
Cambered Bar on Back, Box Squat, 12×2 40% of Straight Bar Max, Bands to Front 25%, wide stance
20×1 Sumo Speed Pulls 50%+25%Bands
Glute Ham Raises, put a 45lb plate under the back of the GHD, 5 sets all out
Seated Bandy Abduction 200x 1” band
Reverse Hypers Regular 180lbs 4 sets
GHD Sit-ups 4×25
Sunday: Rest
Powerlifting Conjugate Workouts:
Monday: Max Effort Lower Body
Wearing a weighted Vest + taking DB’s from hang to clean during the jumping motion Concentric Back Squat K: 13 -Straight Bar (SB)
Lightenened Method Straight Bar GM 5×5 70%
Glute Ham Raises 5 x max reps
Reverse Hypers 3×20
Ghd Side Bends w/ Band 5×12/side
Wednesday: Max Effort Upper Body
2 Board Bench Press against bands K: Micro Wide Grip -MultiGrip Bar
Close Grip 3 Board 3×12
Bandy Triceps 100x
DB Rows 5×10
Pull-ups 5×5
Walking Resist Twist w/ Band 5 sets of 5 exertions
Thursday: Extra Session
Wearing a weighted Vest + taking DB’s from hang to clean during the jumping motion
Reverse Hypers 5×15
Weighted Planks w/ Belt Accumulate 5 Minutes
Lying Ankle Weights 10 minutes
Bandy Extensions: Do 100-200 of them
Friday: Dynamic Effort Lower Body
Normal Stance, Straight Bar Box Squat with Chains 10×2 with K: 165and 2 chainz
Belt Squat Deadlifts w/ Bands 5 sets of 4
Banded Hip Extension 5 sets
Seated Bandy Abduction 100x
Cable Pulldown Abs 4×25
Saturday: Dynamic Effort Upper Body
Duffalo Bar Straight Weight 7×3,K: 105
Fat Bar Floor Press w/ chainz 3 sets
Hammer Bar Skullcrushers 3 sets
Banded Seated Row 5×12
100 Bandy Sweeps
Shoulder Horn 3x burning/side
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