July 26:

Bench Press:
3×8, 3×6, 3×4
Descending Drop sets of 8-10 reps @ 125, 105, 85, 65
Ascending sets of max reps back up to 125

Metcon: 3 rounds of the following
1. 8 x DB Rows
2. Waiters Walk
3. 8 x Body Row
4. Farmers Walk

Core: 12 Rnds of 10 pot luck style

November 6:

Warm Up:  20 Box Jumps, 24″, then 1X5 of…
1. Squats
2. Push Ups
3. DH Pull Ups

Stretch as necessary…

Strength: 4,3,2,1 of…
1. Front Squats
2. Weighted Pull Ups

What’s Next: 3X8 of….
1. Alternating 1 Legged Romanian DL w/ 25# DB (R-L=1)
2. Bosu/Plyo Ball Push Ups

November 5:

Warm Up:  Beelzechub’s Sack Relay (East side grassy area)
4 Rounds, 2 groups 25 yrds apart,
1. Adjusted to Carry 95# BB OH 25 yrds, 2 Squats, Run Back, 2 Burpees

Stretch as necessary…

Strength: 4,3,2,1 of…
1. Power Cleans
2. Push Press

Core:  3X8 of…
1. Alternating V-Ups**
2. Back Extensions
3. Hollow Rocks
4. Standing Side Bends w/35# DBs (R-L=1)

** Right hand to left foot, Left hand to right foot = 2.

November 3:

Warm Up:  Run 1/2 Mile (1 Lap) Out Back, then 1X5 of…
1. Squats
2. Push Ups
3. DH Pull Ups

Stretch as necessary…

Strength: 5X5 of…
1. Back Squats
2. Bench Press

Metcon: For Time….
Run 1 Mile (2 Laps) out back, or row 2000m

November 2:

Warm Up:  500m Row, then 1X5 of…
1. Back Extensions
2. GHD Sit Ups
3. DB shoulder Press

Stretch as necessary…

Strength: 5X5 of…
1. Dead Lift
2. Shoulder Press

Core:  3X10 of…
1. T2B
2. Russian Twist W/15# DB (R-L=1)
3. GHD Sit Ups
4. Windshield Wipers (R-L=1)

October 29:

Warm Up: At you leisure….

Strength / Skill: 5 x 3 of….
1. Back Squat Dwells – Light weight, get to the bottom of the squat and pause for a 5 count, come back up half way pause, back down to the bottom and pause for a 5 count, back to the top = 1 rep.

2. 30 second Hand Stand Holds, 1X rest between reps.

3. Push Up Plank Holds – Push Up and hold :10 seconds at top, lower to bottom of push up and hold :10 seconds, push back up for :10 seconds, then :10 seconds at the bottom = 1 rep.  At the bottom of the push up, remain at least 1/2″ above the ground.  Perform each Rep on the minute.

Cool Down / Stretch: At your leisure

October 28:

Warm Up: 3 Rounds of…
1. 5 x KB Swing, 1 Pood.
2. 5 x Back Extension
3. 5 x DB Thursters @ 20#

Strength: 5 x  Sets of…
1. 5 x Bear Complex
2. 8 x Seated Arnold (Shoulder) Press

What’s Next: 10 to 2 x 2
1. Back Extensions
2. GHD
3. Hollow Rocks
4. Floor Wipers W/135# Bar Bell (R-L=2)

October 26:

Warm Up: 3 Rounds of….
1. Row 100m
2. 5 x Burpees

Strength: 5 x Super Sets of
1. 5 x Power Cleans / 5 x DH Pull Ups
2. 8 x Decline Bench Press / 8 (ea. arm) x DB Rows

What’s Next: 1 Round Each.
1. Shoulder Raises, Gauntlet, Front.
2. Shoulder Raises, Gauntlet, Side.
2. Shoulder Raises, Gauntlet, Rear.

Up coming Strength Cycle

Here is a general template of what I’m thinking for the next 16 week Strength Cycle……

Monday’s:
1. Shoulder Press
2. Dead Lift
3. Core / Mobility

Tuesday’s:
1. Odd weeks, Back Squat; Even weeks, Front Squat
2. Bench Press
3. 10-12 Minute METCON

Wednesday’s:
1. Skill / Mobility / Recovery

Thursday’s:
1. Shoulder Press
2. Dead Lift
3. Core / Mobility

Friday’s:
1. Odd weeks, Back Squat; Even weeks, Front Squat
2. Bench Press
3. Work with secondary / stabilizer muscle groups.

Monday’s and Tuesday’s will be one weight for 5-3 sets of 5-3 reps, Thursday’s and Friday’s will be in 4 sets, increasing weights and decreasing reps.

Any questions, comments, concerns?

Does anyone have any strong feelings on when we start this?