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30
JUN
2017

Friday June 30, 2017

Block 1 Strength a) Week 5 Close Grip Bench Press * Set 1 – 5 reps @ 75% * Set 2 – 5 reps @ 80% * Set 3 – 4 reps @ 85% * Set 4 – 3 reps @ 90% * Set 5 – 2 reps @ 95% Rest 2 minutes between sets. b) Nicole 400m Run Max Pullups Score is total pullups Block 2 Weightlifting a) Week 5...
28
JUN
2017

Wednesday June 28, 2017

Block 1 Strength a) Every 90 sec 4 sets 2 High Hang Squat cleah Every 90 sec 4 sets 1 hang squat clean Every 90 sec 4 sets 1 squat clean b) 50 Squat Cleans 115/80lbs Rest 2min 100 Double unders Rest 2min 50 CTB Pullups 16min Time Cap Block 2 Weightlifting a) 5x 2-3 Low bar wide...
27
JUN
2017

Tuesday June 27, 2017

Block 1 Strength a)Every 90sec x 7 sets 4 Push jerk b) 16 EMOM 10 Strict Press 75/55lbs (Behin Neck) 200m Row 1 Rope Climb Block 5 Strongman/Body Building a) 2 Sets Bicep and Triceps Openers 5/5/5 b) 3 Sets 8 reps Landmine Row 8 reps single Arm Z Press Rest as needed c) 3 Sets...
26
JUN
2017

Monday June 26, 2017

Block 1 Strength a) E2MOM 10 mins 4 Front squats then 1 set max rep backsquats at first frontsquat weight b)5 Rounds 200m Run 15 Thrusters 115/75lbs Block 4 Conditioning a) Airdyne program 8 x 1km on 2 min slow cycle between
24
JUN
2017

Saturday June 24, 2017

Block 1 Conditioning a) Split Jerk Balance 3×3 b) Split jerk 5×3 c) Three rounds for time of: 8 Squat Cleans (185/125lb.) 10 Muscle-Ups 400 meter run Rest 5 minutes then. . . For time: Assault Bike 60 Calories 400 meters Farmers Carry (24/16kg) Assault Bike 60 Calories...
23
JUN
2017

Friday June 23, 2017

Block 1 Strength a) Week 4 Close Grip Bench Press * Set 1 – 5 reps @ 50% * Set 2 – 5 reps @ 60% * Set 3 – 5 reps @ 70% * Sets 4-9 – 3 reps @ 85-90% * Set 10 – 10 reps @ 55-65% Rest 90 seconds to 2 minutes between sets. This is the last week of the volume pressing. Hang in there....
21
JUN
2017

Wednesday June 21, 2017

Block 1 Strength a)Every 90 sec x 3 sets 2 High Hang Squat clean Every 90 sec x 3 sets 2 Hang Squat clean Every 90 sec x 4 sets 1 Squat clean b) 30-20-10 Power Cleans 135/95lbs Burpees Toes to bar Block 2 Weightlifting a)5x 3-4 Low bar wide stance pausing backsquats pause 3 sec...
20
JUN
2017

Tuesday June 20th, 2017

Block 1 Strength a) Every 90 sec x 7 sets 3 Back rack Push press b) 18min EMOM 1. Row 250/200m 2. Max Strict HSPU 3. Rest Block 3 Gymnastics a)Gymnastic strength option 1 Tabata 5 rounds strict pullups strict dips strict TTB rest 1 min between movements b)4 rounds for time 2 rope...
19
JUN
2017

Monday June 19th 2017

Block 1 Strength a)E2MOM 10 mins 2 Front squats then 1 set max rep backsquats at first frontsquat weight b)For time 100 Air squats 1mile Run 100 air squats Block 4 Conditioning a) Airdyne program 6 x 1 Mile 90sec slow cycle/rest
17
JUN
2017

Saturday June 17th, 2017

Block 1 Strength a) Split Jerk Balance 3×3 halting Split jerk (pause 5 sec in land position per rep) 5×2 b) Every minute, on the minute, for 30 minutes: Minute 1 – 12 Calories of Assault Bike Minute 2 – 8 Chest-to-Bar Pull-Ups + 4 Deadlifts 315/205lb Minute...