Thurs Aug 6, 2015
Recovery/Mobility Circuit x 3 Rounds:
***Note that the order doesn’t matter. Just jump on a station when it becomes available, and always walk 400m after each Row, Bike or Run. Throw on a good podcast or music and get moving for 45 minutes.
Row 500m or Assault Bike .7 mile
Brisk Walk 400m
Jog 400m
Brisk Walk 400m
Mobility of choice x 2-3 min
Examples of mobility choices:
Lax ball, foam roller, couch stretch, bands for shoulder/lats, Static or Dynamic stretching of choice for hips/hamstrings/quads, Barbell mashing, KB Squat sit, Bottom of OHS sit etc…)
Wed August 5, 2015
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
B. Split Squats (rear foot elevated) – Reps 15-12-9 (Increasing weight each set)
***Choice of DB/KB, Front rack or Back rack with barbell
C. 8 min to find top weight for complex:
1 Squat clean + 4 Front Squats (L1, hang clean then front squats)
D. With partner at same level, complete following for time (10 min time cap):
30 Power Cleans per team (alternate reps as desired)
30 Thrusters per team (alternate reps as desired)
L1 – 40/30kg, Hang power cleans (weight of choice if lower then 40/30kg)
L2 – 60/40kg
L3 – 75/50kg
L4 – 90/60kg
C. Alternating Lunges (load different than Split Squats)
5 sets of 12 reps (6 reps per leg, alternating legs) – Moderate weight, short rest b/w sets
D. DB Thrusters – 3 x 8-12 reps (increase weight each set)
E. One Round:
200m Farmers Walk
40 single-leg deficit calf raises per leg (alternate sets of 10)
Tues Aug 4, 2015
A. Bench – 3 x 5-8 (double progression)
B. Dips – 3 x 5-8 (add weight or scale as needed to hit rep range)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. 3 Rounds:
1 min of Push-ups
1 min Hang power snatch
1 min Burpees (lateral over bar)
1 min Double-unders
Rest 1 min
SCORE IS TOTAL REPS
L1 – Hands elevated push-ups, 45/33#, Single-unders
L2 – H.R. Push-ups, 75/55#
L3 – Dynamic/Plyo Push-ups, 95/65#
L4 – Clapping Push-ups, 110/75#
C. Inc DB Bench Press – Reps 25-20-15-10 (increasing weight)
D. Flat FB Flies – 1 x 12-15 (moderate), then 3 x 6-10 (heavy)
E. Barbell Skull Crushers – 1 x 15-20 (moderate), then 2 x 6-10 (heavy)
Mon Aug 3, 2015
A. Deadlifts – 5 x 5 (increasing each set to top set of 5)
***First 4 sets should merely be progressive warm-ups. Only ONE HEAVY SET
B. Strict Pull-ups – 3 x 5-8 (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. 3 Clean Pulls + 1 Power Clean – 3 sets of increasing weight
(Focus getting “the scoop”, and finishing on heels with extension but no high pull)
D. For Time (8 min cap):
Run 200m
40 Deadlifts
30 Wall-Balls
20 Power Cleans (same bar as DL)
10 Muscle-ups
L1 – 85/55, 14/10# WB, Hang Power cleans, Burpee Pull-ups
L2 – 125/80, 20/14# WB to 9/8 ft, Burpee Pull-ups
L3 – 165/105, 20/14# WB to 10/9 ft
L4 – 205/125, 20/14# WB to 10 ft
C. Incline Bench Chest-Supported Barbell Rows
Reps 15-12-10-8 (increasing weight) + Drop Set on final set
https://www.youtube.com/watch?v=pCkzoSYlwww
D.2 Rounds (10 sec rest b/w movements):
Band or DB Pullovers x 15-25 reps
Assisted Pull-ups or Ring Rows x 10-15 reps
Reverse DB Flies x 15-20 reps
Rest 2 min
E. Preacher Curls (triceps resting on hump of GHD machine)
Reps 15-12-9 (increasing weight)
https://www.youtube.com/watch?v=iLTidPm-aQ8
