MONDAY WORKOUT

Barbells and Bells!   STRENGTH: 3 rep Deadlift (Heavy, possibly max if a coach gives you the go ahead) * Drop all reps and completely reset on all sets and work perfectly positions on all sets… If things feel good and your positions are rock solid go for a max

MONDAY WORKOUT

Lots of everything today so make sure you come on time and ready!   STRENGTH: 3 rep Back Squat w/ small Green/Blue Band around knees on ALL sets * Work up to your best 3 rep weight for the day in 15 minutes   SUPPLEMENTAL STRENGTH: :40 of Double KB/DB

FRIDAY WORKOUT

Back to barbells and new programming continues!   POWER & SUPPLEMENTAL STRENGTH: 3 rep max Push Press (No re-dip!) from a Rack combo with / 10 rep Bent Over DB Row after each set * The last 3 sets of the DB rows should be HEAVY and probably the same

MONDAY WORKOUT

Back Squats!   STRENGTH: Back Squat 5,4,3,2,1 @ 83% 1RM (2:00-3:00 per work set)   Warm ups: 50%x5, 65%x4, 75%x3, 80%x2 (8-10 minute to warm up)   WORKOUT: Row for as many Calories on the Rower in 1:00… Proceed immediately to KB Swings (53/70#) until you reach 50 total reps…

FRIDAY WORKOUT

Squats, Squats, Squats…   WORKOUT: AT 0:00 ON THE CLOCK COMPLETE THE FOLLOWING: #1: For Time: 12-9-6 Overhead Squat from a Rack (93/135#) * 65% 1RM Calories on the Rower (5 minute cap)   AT 10:00 ON THE CLOCK COMPLETE THE FOLLOWING:   #2: For Time: 15-12-9 Front Squats from

MONDAY WORKOUT

Back Squats… Week 3!   STRENGTH: 5,4,3,2,1 Back Squat @ 80% 1RM with a 1:30-2:30 clock on work sets   Warm ups: 8-10 minutes 50% x5 reps, 60% x4 reps, 70% x3 reps, 75% x 2 reps   WORKOUT: :45 AMRAP of: 150m Row Complete as many empty barbell Thrusters

MONDAY WORKOUT

Squats and sprints!   STRENGTH: Back Squat – 5,4,3,2,1 @ 75% (1:30-2:00 clock per work set)   Warm ups: 50% x 5, 60% x 4 & 70% x 3 (8-10 minutes to warm up)   WORKOUT: 1:30 AMRAP of Double Unders (Single if Doubles are a major struggle) IMMEDIATELY INTO…

MONDAY WORKOUT

Squats are back!   Since we had such success with Deadlifts we will try a strength ladder with Back Squats for a few weeks…   STRENGTH: Back Squats 5,4,3,2,1 @ 70% 1RM (1 set every 2:00-1:00) Warm ups: 50% for 5 reps & 60% for 4 reps   WORKOUT: On

FRIDAY WORKOUT

We will rotate through multiple squat variations every Friday for the next several Fridays to keep up our strength gains from the last cycle…   STRENGTH: Back BOX Squat for a near maximal set of 3 reps… * Make sure to pause slightly on the box before exploding out to

WEDNESDAY WORKOUT

Squat program is winding down… Few more weeks before we test again!   STRENGTH/STRENGTH ENDURANCE: Warm ups: 8-10 minutes 60% x 3 Front Squats & 5 Back Squats 70% x 2 Front Squats & 4 Back Squats 80% x 1-2 Front Squats & 3 Back Squats 85% x 1-2 Front

WEDNESDAY WORKOUT

Squat training… Week 2!   STRENGTH/STRENGTH ENDURANCE: Building off last week… Warm ups: 6-8 minutes 60% for 3 Front Squats & 6 Bk Squats 70% for 3 Front Squats & 4 Bk Squats   Work Sets: ALL WITH 80% 1RM FT SQ Set 1 – 3 Front Squat (2:00 clock)