This week is gonna be tough!! Make sure you have a plan for sleeping well, eating good food, hydrating and get back on track with your fish oils! These little things, are THE KEY lifestyle changes that consistently separate those of us who get the best results from ”the rest” 🙂
CrossFit Classes:
Monday Fight Gone Bad
Tuesday JT
Wednesday: 400m Run, 15 Right Suitcase Deadlift 135/95, 15 Left Suitcase DL 135/95, 7 Strict Pull-ups 3 Rounds for time
Thursday: 21-15-9 Row For Calores 5.5.5 Push Press at 80% for Time
Friday: Front Squat x1
Saturday: Bench Press for 5 Rep Max AND THEN 50 Synchro Med Ball Cleans 30/20, 50 Synchro Toes to Bars, 50 Synchro Jumping Pull-ups for Time, groups of 2
Conjugate Weightlifting:
Monday: Dynamic Effort Upper Body
Straight Bar 4 sets close grip, 4 sets regular grip, with 50% and 1-3 Chains/side
Negative First Military Press 20×1 85%
V-handle Cable Pressdowns 5×8
Barbell Bent Over Row against Chains 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, 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
Below Knee Hang Muscle Clean w/pause and 2 push presses
Belt Squat Clean Pull 6×1 experiment with bands and weights on the belt
4” Up CL Pull 5 sets of 3 exertions
KB Swing High Pulls 5×20/side
Russian Twists ankle weights and plate, 200x
Friday: Lower Body Accessories
Belt Squats 5×5 use bands and weight
Split Squats on Belt Squat, Bar in Back Rack, Bands on the belt Squat, 5×8 /side
Reverse Hypers Regular with Bands 180lbs 2 1” Bands 4 sets
Ankle Weight Hamstring curls on Cheese Mat 10 min
Banded Ab-Mat Sit-ups 60x same band as last time
Saturday: Special Strengths
40 Tire Flip + Depth Jump into 400m 2×50# Medball Carry into 40 Sandbag Over Shoulders
Flip the tire, jump into it and then back out, then flip it again, jump-jump, that’s 2. 40 reps there. Carry the 50’s for a lap, at the chest, NOT on top of the shoulders, then use the heaviest of the black rogue bags you can find for the 40 over the shoulders. Rough.
Sunday: Rest
Powerlifting Conjugate:
Monday:
40 Kneeling jumps
Parallel Box Wide Stance Squat Against Chains K: 3 Chain/side
Rack Pulls 17 w/ 2 1″ Bands 3×3
Inverse Curl Negatives 25x, 3-5 at a time
Hip Extensions 3 sets max reps, get inside a band
GHD Side Bends w/ Band 5×12/side
Wednesday:
Close Grip 5 Board Straight Bar
Multi-grip 2 Board for 5×5
Rope Cable Extensions 5×10
Single Handed Barbell Rows 5×6/side
Wide Mag Grip 5×8
MedBall Shot Puts 5×8/side throw it hard
Friday:
SSQ NO Box K orange and mini + 120 12×2
Speed Pulls: Sumo 160 w/ 1″ and micro bands 20 singles
Inverse Curl Negatives 25x
Bandy Side Step Ups 100x
Allen Lift 5×8, use a barbell and get serious
Saturday:
Straight Bar 8×3 Bands K: 70 K: Micro band
Dips 5 sets
Cable Rope Triceps 5 sets
Banded T-Bar 5×12
100 Barbell Rows 65#
Shoulder Horn 3x burning/side
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