Saturday August 27, 2022

 Overhead Squat
5-5-3-3-3-1-1-1-1-1
+ Every 90-sec
+ Build to a "Heavy"

95-115-135-155-175-195-215-235-255-275

-Then-

2k Row, Time Trial

6:42.4

Friday August 26, 2022

A.

Gymnastics Prep:

3 Rounds of: 

1:00 Assault Runner @ Easy Pace 

10 Kick-ups to a Handstand (Freestanding)

10 Push-ups

10 Alternating Single-leg V-ups

+

3 Rounds of: 

15-second Headstand Hold

15-second Rest

+

3 Sets of: 

5 Handstand Push-up Negatives 

* 5-second Lower

* Come off the floor & kick back up each rep

20-second Hollow Hang from the Bar

Rest 1:00 between sets

B.

Gymnastics Workout:

5 Rounds of: 

10 Strict Handstand Push-ups

20 GHD Sit-ups 

C.

Monostructural Workout:

2 Rounds of: 

5:00 Runner @ Zone-2 Effort (900-950 Watts) 

5:00 Assault Bike @ Zone-2 Effort (61-63 RPM)

D.

Every 1:00 for 5:00 3 Hi-Hang Snatches Use 30-50% of 1-RM Snatch. + Every 1:30 for 9:00 1 Power Snatch 1 Hang Squat Snatch 2 Overhead Squats Use 50-70% of 1-RM Snatch. + Every 1:30 for 6:00 1 Snatch Pull 1 Hang Snatch Pull Use 70-90% of 1-RM Snatch.

Wednesday August 24, 2022

A.
5x 3:00 Rounds of:
10 Front Squats, 185/125-lbs
10 Box Jumps, 36/30-in
Max Calorie Row
Rest 3:00 between Rounds

39-41-43-45-47 Calories

B.

Cool Down:

3 Rounds of:

200-m Assault Runner

60-ft Backward Sled Pull (90-lbs on Sled)

120-ft Farmer Carry (2x 70-lbs)

60-ft Backward Sled Pull (90-lbs on Sled)

C.

2:00 Rounds:
200-m Ski-erg
Max Calorie Row
+ No rest between Rounds
+ Continue until 150 Calories

11:53

Strength for May 30-June 6

Day 1: Squat

A.

Tempo Front Squat

Every 2-mins for 12-mins (6 sets)

3 reps @ 31X1 Tempo @ 60% of 1-RM Front Squat.

Rest 60-seconds between sets.

B1. Tempo Bulgarian Split Squat: 4x6 @ 22X1, per leg, rest 30-sec

B2. Depth to Broad Jump: 4x3, rest 60-sec

C1. Weighted Hip Extensions: 3x10, rest 30-sec

C2. Sandbag Bear Carry, 3x 100-ft, Rest 60-sec

=================================

Day 2: Press

A.

Push Press

7x3 @ 60-70% of 1-RM.

Rest 60-seconds between sets.

B1. Double Kneeling Double DB Press: 4x8, rest 30-sec

B2. Double DB Bent over Row: 4x8, rest 60-sec

C1. Weighted Push-up Plank: 3x 60-sec, rest 30-sec

C2. DB Uneven Carry (1-DB overhead, 1-DB farmer's: switch @ halfway): 3x 100-ft, rest 60-sec

=========================================

Day 3: Deadlift

A1. Banded Deadlift: 7x2 @ 50-65% of 1-RM, green band tension, rest 30-sec

A2. Seated Box Jump: 6x3, High Jump, rest 60-sec

B1. KB Single-leg RDL: 3x8, per leg light-moderate weight, rest 30-sec

B2. Banded Lat Pulldowns: 3x20, rest 60-sec

C1. Backwards Sled Drag, 3x 100-ft, Heavy, rest 45-sec

C2. Banded Hamstring Curls, 3x15, rest 45-sec

Strength for May 23-29

Day 1: Squat

A.

Tempo Front Squat

6x2 @ 32x1 tempo @ 55-65% of 1-rm. (heavier than 2 weeks ago)

Rest 60-seconds between sets.

B1. Bulgarian Split Squat: 4x6, per leg, rest 30-sec (a bit heavier than last week)

B2. Broad Jump: 4x3, far, rest 60-sec

C1. Glute Ham Raises: 3x10, rest 30-sec

C2. Double KB Front Rack Carry: 3x 100-ft, Rest 60-sec

=================================

Day 2: Press

A.

Tempo Strict Press

6x2 @ 33X3 tempo @ 55-65% of 1-rm. (heavier than 2 weeks ago)

Rest 60-seconds between sets.

B1. Kneeling Single DB Press: 4x8, per arm, rest 30-sec (heavier than 2 weeks ago)

B2. Single KB Bent over Row: 4x8, per arm, rest 60-sec (heavier than 2 weeks ago)

C1. Weighted Low Plank: 3x 60-sec, rest 30-sec

C2. Barbell Overhead Carry: 3x 100-ft, rest 60-sec 

=========================================

Day 3: Deadlift

A1. Tempo Deadlift: 6x3 @ 2121 Tempo, rest 30-sec

A2. Weighted Hip Extensions: 6x10, light-moderate weight, rest 60-sec

B1. Barbell Hip Thrusts: 3x8, light-moderate weight, rest 30-sec

B2. Alternating Bird-dogs: 3x20, total, rest 60-sec

C1. Banded KB Swings to eye level: 3x15, rest 45-sec

C2. DB Death March, 3x20, total, rest 45-sec

Strength for May 16-22

Day 1: Squat

A.

Tempo Front Squat

Every 2-mins for 12-mins (6 sets)

4 reps @ 22X2 Tempo @ 50% of 1-RM Front Squat.

Rest 60-seconds between sets.

B1. Tempo Bulgarian Split Squat: 4x6 @ 22X1, per leg, rest 30-sec

B2. Depth to Broad Jump: 4x3, rest 60-sec

C1. Weighted Hip Extensions: 3x10, rest 30-sec

C2. Sandbag Bear Carry, 3x 100-ft, Rest 60-sec

=================================

Day 2: Press

A.

Push Press

6x5 @ 50-60% of 1-RM.

Rest 60-seconds between sets.

B1. Half-Kneeling Single DB Press: 4x8, per arm, rest 30-sec

B2. Chinese Row: 4x8, rest 60-sec

C1. Weighted Push-up Plank: 3x 60-sec, rest 30-sec

C2. DB Uneven Carry (1-DB overhead, 1-DB farmer's: switch @ halfway): 3x 100-ft, rest 60-sec

=========================================

Day 3: Deadlift

A1. Banded Deadlift: 7x2 @ 45-60% of 1-RM, green band tension, rest 30-sec

A2. Seated Box Jump: 6x3, High Jump, rest 60-sec

B1. Barbell RDL: 3x8, light-moderate weight, rest 30-sec

B2. Banded Lat Pulldowns: 3x20, rest 60-sec

C1. Backwards Sled Drag, 3x 100-ft, Heavy, rest 45-sec

C2. Banded Hamstring Curls, 3x15, rest 45-sec

Strength for May 9-15

Day 1: Squat

A.

Tempo Front Squat

6x2 @ 32x1 tempo @ 50-60% of 1-rm.

Rest 60-seconds between sets.

B1. Bulgarian Split Squat: 4x6, per leg, rest 30-sec

B2. Box Jump: 4x3, high, rest 60-sec

C1. Glute Ham Raises: 3x10, rest 30-sec

C2. Double KB Front Rack Carry: 3x 100-ft, Rest 60-sec

=================================

Day 2: Press

A.

Tempo Strict Press

6x2 @ 33X3 tempo @ 50-60% of 1-rm.

Rest 60-seconds between sets.

B1. Kneeling Single DB Press: 4x8, per arm, rest 30-sec

B2. Single KB Bent over Row: 4x8, per arm, rest 60-sec

C1. Weighted Low Plank: 3x 60-sec, rest 30-sec

C2. Double KB Overhead Carry: 3x 100-ft, rest 60-sec

=========================================

Day 3: Deadlift

A1. Banded Deadlift: 6x5 @ 30-50% w/ green band tension, rest 30-sec

A2. Weighted Hip Extensions: 6x10, light-moderate weight, rest 60-sec

B1. Barbell Hip Thrusts: 3x8, light-moderate weight, rest 30-sec

B2. Alternating Bird-dogs: 3x20, total, rest 60-sec

C1. Banded KB Swings to eye level: 3x15, rest 45-sec

C2. DB Death March, 3x20, total, rest 45-sec