Back Squat 1-10-1-20-1-30
Body weight Bench press 5 rounds (rest as needed for max effort)
Goal is to get the highest total weight when you add up the weight on the bar for each round, not the weight X reps.
As a guide shoot for close to 1RM for the singles, and maybe 70-90% for the 10 set, 50-70% for the 20 set and ~40-50% for the 30 set. Once the bar come off the rack it can not be re-racked until you finish your set.
15-1 by 1
Side planks (must do both sides each round for total time. i.e. 15 second hold on right side, 15 second hold left side. for first round.)
Max distance run in 20 minutes. Or just do a distance you guys feel like for time.
Cool down: Stretching (hamstrings, hipflexors, hip mobility)
First of all, this is gonna hurt, don’t worry though it will be easier tomorrow….
Team workout. Groups of two that plan to use the same weight.
5 X 135 lb Power Clean
10 X 135 lb front squat
5 X 135 lb Jerk.
Once the first partner finishes his pullups, the second partner starts. Each partner must complete 5 rounds.
Line up three across and race each interval
Rest as needed between intervals so everyone can go for each interval before moving to the next.
After each interval you must do the number of pushups as the place you came in for that interval. First place does 1, second place does 2, third place 3, etc.
Cool down with stretching or skill work of your choice.
If you guys really wanted me to program a week, here’s monday.
Warmup, that upper back stretch that David and Ryan had you guys do with the foam roller.
5, 5, 5, 5 Deadlift
75 reps of 75lb power snatch for time.
(That’s from the ground)
5 Min Stretch
20 Mins Practice Your Wrench
18 Holes of Golf
10 Min. Stretch
1. 3×5 Box Squat (betwen sets ..x3, clean practice)
2. 3×5 Bench Press (between sets …x5 DU practice)
3×1 Max Height Vertical Jump
3x Max Hold L-Sits
5 Rounds For Time Of…..
1. 5x Wall Walks
2. 10x Pull Ups
3. 15x 25# DB Thrusters
4. 20x Push Ups
5. 250m Row
3x 20 sec Hand Stand Hold (either on a wall or with a spotter trying to balance)
4 Rounds For Time Of……
1. 10x TGU 35#DB (5 ea arm)
2. 20x 1 Arm 35# KB Juggles (10 ea arm, release and switch at top of swing)
3. 40x DU
4. 800m Run
5 Rounds For Time Of 155#/125#….
1. 12x DL
2. 9x Hang Cleans
3. 6x Push Jerk
Timed 500m Row
2-mile run if weather permits…
Tabata of the following movements:
DL @ 225#
KB swings @ 1.5 pood
At the track:
Run: 3x (200m + 400m + 600m)
Rest the exact time it takes you to complete the interval in each set (Ex: 200m Run takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc…)
Shoulder Press 5×3
50-40-30-20-10 rep rounds:
Three rounds for time of:
Row 1000 meters
50 Box jumps, 24″ box
Run 800 meters
3 rounds of 25 reps
25# slashers (both sides =1)
Back ext (medicine ball behind head)
Alternating superman (2 count hold for each. both sides = 1)
strength: work up to your high 3 rep leg press(like a 5X3 but if it takes more or less than 5 rounds it’s ok)
Then: descend in 90# increments max reps. Rest only as long as needed for the weight to be stripped. Score is total weight.
What’s next: borrow a wheel chair
4 rounds for time
four station circuit set in a square
1. 15 fireman burpees
bear crawl to the next station (25yd)
2. 15 V-ups
crab walk to next station (25 yd)
3. push up circle
side shuffle to next station (25 yd)
4. 20 DB power snatch 40# (10 each arm)
run backwards around the circuit and back to station 1 (125yd)
At the track:
3 rounds with 2X rest
1 min max chest to bar pullups