FRIDAY WORKOUT

Test out!   CORE: :30 Hanging Hollow Hold :30 Rest :30 Hanging Superman :30 Rest 2x through   STRENGTH: 1RM Strict Press * 60, 75, 85, 90, 95, 101% (Beat your old 1RM by 2-5# or so) * 15 minutes or so   WORKOUT: 75′ DB/KB Loaded Walking Lunges (35’s/53-55’s)(25′

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

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

Press… Week 2!   We will be switching to Ring Rows after Press sets to promote better shoulder strength balance…   STRENGTH: Strict Press ** Perform 6 Ring Rows between EVERY set… Decrease incline to make harder! Warm ups: 6 to 8 minutes 55% of your 3RM for 3 reps

MONDAY WORKOUT

Press!   It’s been a while so we will need to test this one out first…   STRENGTH: Strict Barbell Press for a 3RM (Use 5-6 total sets to reach your 3RM) + 50% 1RM Strict Pull Up Set between each press set working an active shoulder position to start

FRIDAY WORKOUT

Press… Week 2!   STRENGTH: Strict Press from a Rack 6-5-4-3-2-1 * Use a rebound without bending the knees on the higher rep sets and see if you can do a higher weight for the last set for a single * 15-20 minutes   WORKOUT: “Still Holding!” 1:00 Wall Facing

SUNDAY WORKOUT (STRONG)

Finally time to finish our overhead testing!   POWER TEST: Split Jerk 1RM (New max!) (15 minutes)   Head immediately into…   POWER: Push Press 2RM (Aiming for 90-95%) (12 minutes… Less sets, more rest!)   Head immediately into…   STRENGTH: Strict Press 3RM (Aiming for 85-90%) (9 minutes… Take

WEDNESDAY WORKOUT

An old school Crossfit barbell workout…   STRENGTH/POWER: 30:00 total From 0:00-10:00 on the clock after some technical explanation for all three lifts before starting the clock perform the following: Strict Press 5-5-5 (60, 75, 85-90% if you have a 1RM)   FROM 10:00-20:00 ON THE CLOCK… Push Press 3-3-3-3