FRIDAY WORKOUT
Heavy day and a mental test… ACTIVATION: 1st – Band Pull Aparts x15-20 2nd – Band Pull Downs x15-20 3rd – Scap Push Ups x10 (Do a “one inch” push up then push away from the ground hard for 3 secs x 10 reps) STRENGTH: 3RM Bench Press
FRIDAY WORKOUT
Strength work and “gear change” work… STRENGTH: 2RM Close Grip PAUSE Bench Press (Plus 6-8 reps of DB Bent Over Rows after every set) * 15 minutes to work up WORKOUT: 20:00 AMRAP of: 24 KB Deadlifts (Use the heaviest KB you can safely Snatch… Just 1 KB)
FRIDAY WORKOUT
Cardio and lifting all together! WORKOUT: 6:00 of Calories on the Rower ** You will repeat this two more times so maintain a pace you can do, with a little difficulty two more times INTO… 6:00 to establish a 1/3RM Weighted Pull Up or 3/5RM Weighted Ring Row (Do
FRIDAY WORKOUT
Bench! STRENGTH & PREHAB: 3 Position Bench Press (1 Close Grip, 1 Medium Grip (1st ring), 1 Wide Grip (2nd ring)) * 5 sets to work up to something heavy… 60, 75, 85, 90, 90-95% * Perform the following after each bench set: 1st – Plate External Rotation x
FRIDAY WORKOUT
Friday! CORE STABILITY: :10-:15 of Hanging L-Sit Holding every 1:00 for 3 sets STRENGTH: 5 Rep Heavy, Possibly Max Bench Press * Only do the final set if you’re feeling good and think you can hit all 5 * 60, 75, 85, 90% (Optional) * 3:00 clock with
FRIDAY WORKOUT
Friday! STRENGTH: Every 2:30 for 10 total rounds (25:00) complete the following: 1 Bench Press 5 Ring Rows * Start at 60% and a moderate angle and increase the difficulty slowly over 10 sets… * 60, 65, 70, 75, 80, 85, 90, 95, 95-100, 100%+ & try to move
FRIDAY WORKOUT
Let’s break in the new benches! STRENGTH: 5RM Bench Press + 10 Bent Over Reverse Flys between each set * Work up steadily over the course of 6 sets * 50, 65, 75, 80, 85, 85-90% * 88% for 5 or higher is a rep max PR WORKOUT:
FRIDAY WORKOUT
Make sure to take the speed down a notch and use today as a recovery/movement day… STRENGTH: Bench Press 5-4-3-2-1-2-3-4-5 * Use the first 4 sets as warm ups for the last 5 sets… * Use the following weights as guidelines: 60, 70, 80, 90, 95-101, 90-100, 85-95, 80-90,
WEDNESDAY WORKOUT
Little change up after a marathon yesterday! POWER/SKILL: 3 Close Grip Bench Presses in :06 * New set every 1:45 for 6 total sets working between 60-85% 1RM as long as you continue to break 6 secs * Work perfect technique and don’t bounce the barbell off your chest,
FRIDAY WORKOUT
Build off the practice you got with Snatches and OH Squats on Monday! But first… STRENGTH: Bench Press to a heavy single or max if you’re feeling good in just 10-12 minutes… (Aggressive jumps around the following: 60, 75, 85, 90, 95, 100+%) SHOULDER STABILITY: DB Windmills
FRIDAY WORKOUT
Jump rope test! But first… STRENGTH: Bench Press 2RM (15 minutes) * Steadily work up to a heavy or possibly max effort set of 2 for the day based on how you’re feeling as you warm up * Try not to miss ANY sets so leave just a
FRIDAY WORKOUT
Bench!! STRENGTH/STRENGTH BALANCE: 3RM Bench Press + 10 rep Bent Over DB Rows between each set… * Last 3 sets of the Rows and obviously the Bench should be heavy and in the case of the Bench maximal… * 20 minutes WORKOUT: 5 Strict CTB Pull Ups (Chin
FRIDAY WORKOUT
Squat day once again! STRENGTH/POSITION: Tempo Overhead Squat 1RM (5 slow seconds down, 3 second hold at the bottom & then stand up quickly) * Work up slowly and make sure to address any shoulder issues as you’re warming up * 15-20 minutes to work up to your best
FRIDAY WORKOUT
Snatch and EMOTM! SKILL/POWER: 1 Power Snatch w/ toes over the edge of two stacked up mats + 1 Power Snatch w/ feet on a full mat * Use the first rep to really drill staying patient and staying back for as long as you can during your transition
FRIDAY WORKOUT
In honor of Jay’s return for a few days 😉 STRENGTH: 2RM Weighted Unbroken CTB Pull Up * 10-15 minutes to work up Sub multiple sets of Bodyweight only if that provides enough challenge, go chin above only or work deep partials for sets of 2 trying to
FRIDAY WORKOUT
Heaviest Bench! STRENGTH TEST: Bench Press 1RM (Your pick in terms of grip and warm ups, but make sure to take at least 2 minutes between sets once you hit the 90% barrier) * 20 minutes * WORKOUT: 84 Double Unders 21 Med Ball Slams (25#/30-50#) 60 Double
FRIDAY WORKOUT
Another Bench Friday! STRENGTH: 15-20 minutes Wide Grip Bench Press (Wider than shoulder width) 2-2-2-2-2-2 * If you feel good then try to hit an old 1RM for 2 reps by the end WORKOUT: 21 Calories on the Bike (2:00 Cap) 18 Deadlifts (185#/275#)(65% 1RM) 15 Strict Handstand
FRIDAY WORKOUT
Bench Press Fridays continue! STRENGTH: 20 minutes Floor Press 5-5-5-5-5 * Lifts will be from the rack, but with no bench… Take a slightly wider than shoulder width grip on every set WORKOUT: “Karen” 150 Wall Ball Shots (14#/20#) (12 minute cutoff) POST ALL RESULTS TO COMMENTS
FRIDAY WORKOUT
Changing up Fridays and bringing back an old school favorite… STRENGTH: 20 minutes CLOSE GRIP Bench Press 3-3-3-3-3 * Hands must be shoulder width part or closer together * Take the same approach as we did on Cleans on Wednesday for loading 1.) Go for an all out 3RM
FRIDAY WORKOUT
Bench day! STRENGTH: PAUSE Bench Press 3-3-3-3-3-3 * Must do a 2-3 second decent to the chest, pause for 2 seconds and then drive back to lockout * Work up to a heavy triple in 20 minutes WORKOUT: Complete as many reps as possible in 3 minutes of