MONDAY! Strength/skill: 5RM Overhead Squat * Bar must be taken from the floor and can be snatched or clean and jerked into place before starting your OH squats Everyone will have different depths for this one so focus on should and foot/knee control mainly to determine your “full squat” AT
New strength/strength endurance emphasis in coming weeks… But first let’s see where we are at… Perform a max rep STRICT pull up test without coming off the pull up bar (Use a band that allows you to complete 5-10 reps or so before missing) REST 3-5:00 Perform a SECOND near
BENCHMARK! First leading off with a heavier piece… Work up to your best weight with GREAT technique on a 2RM HANG SQUAT Clean… Try to not do too many sets on this one… 50, 65, 80, 85-90%, 90%+, 90%+ (All sets of two but you can choose to do the
Little longer one! Work up to your 60% 1RM STRICT Press… You have to start the bar on the floor and clean it into place as well… From there you will complete: 5 STRICT Presses @ 60% 1RM Press 10 Sumo DL High Pulls @ 60% 1RM Press 20 AbMat
SQUATS! Last day of our squat program! Work up to 90% 1RM Front OR Back Squat and perform ONE SET of near max reps with heavy emphasis on technique and safety… (Once things start to breakdown even slightly rack the barbell) Anything over 4 reps with 90% is a PR
Keeping it simple for Friday… Reminder to respect spacing, hand washing and continue to support and protect each other! Workout… Work up to around 70-75% 1RM Thruster/Push Press and perform SQUAT CLEAN THRUSTERS with it for warm ups and the workout to follow… 10-50 Double Unders (:45 cap) 5 Squat
WARM UP: Jog for 1-2:00 Hip series stretching x 1-2:00ea Single Leg Hip Bridges x 10ea Double Leg hip Bridge x 10 total Double Arm Lat Stretch x :30-1:00 Forward Lunge and Reach + Elbow 2 Instep x 5ea Overhead hand Walk x 3 Bear Crawl HSPU x 5 HYDRO:
WARM UP: 12 Cal Row or 200-300m Jog Hip Series stretching working on the tighter hip longer x 1-2:00 per side Hip Bridges on one leg x 10ea Hip Bridges on two legs x 10 total Doorway Rack & Chest Stretch x :30 (Elbow into doorway) Leg Cradle + Lat
WARM UP: General Joint Movement x 1-2:00 All 4s Round & Extending x 10 Open Book x 5ea Forward Hurdle Walk + Lunge and Reach x 3ea Leg Cradle + Lat Lunge x 3ea Backward Hurdle Walk + Elbow 2 Instep x 3ea Push Up Hand Walk x5 total Squat
WARM UP: 400m Jog Hip Series stretching working on the tighter hip longer x 1-2:00 per side Hip Bridges on one leg x 10ea Double leg Bridges x10 Doorway Rack Stretch x :30 (Elbow into doorway) Leg Cradle + Lat Lunge x 5ea Hurdle walk into Elbow 2 Instep +
WARM UP: General upper body work for 2:00 Jumping Jack x 30 total (10 normal, 10 side to side and 10 up and down) All 4s Round and Ext x 10-15 Open Book x 5ea Double Arm Floor Lat Stretch x :30 Forward Lunge and Reach x 5ea side Overhead
WARM UP: General Joint Movement x 1-2:00 Run or Row or Ski for 2:00 All 4s Round & Extending x 10 Open Book x 5ea Forward Hurdle Walk + Lunge and Reach x 3ea Leg Cradle + Lat Lunge x 3ea Backward Hurdle Walk + Elbow 2 Instep x 3ea
WARM UP! General Full Body for 2-3:00 Hip Series Stretching x 1-2:00ea Single Leg RDL to Balance x 5ea (Slow and controlled) Squat Stretch + Rotation x 5 All 4s Round and Ext x 10 Open Book x 5ea (Deep breathes at open end) Leg Cradle & Lateral Lunge x
Snatchhhhhhh… Snatch 5-3-2-2-1-1-1-1-1 (50, 65, 75, 80-85, then do 5-6 sets of 1 rep) For the sets of one you can choose to keep getting heavier trying to get you best weight for the day if thing feel good OR You can work up to something challenging (90-95%) and try
Skill work! 15-20 minutes to work on Strict muscle up, pull up, dip or T2B strength OR kipping variations of the above as long as you have some good control and strength Cardio day! 500m Run (Street and back x 2) 500m Row, 400m Ski or .65 Bike REST 1:00
WARM UP: General Full Body x 2-3:00 400m Jog Hip Series Stretching x :10-:15 holds per spot working from Lunge & Reach to Elbow 2 Instep Hip Bridges x 20 Slow reps really trying to squeeze glutes All 4s Rounding and Extension x 10 (Trying to get movement in all
WARM UP: Lots of general shoulder and single leg hip/leg Keep working single leg hip flexor and glute stretching x 5-6 spots for 10-15 seconds each spot Tempo Split Squats x 5ea (3-5 secs down and hold bottom for 3-5 secs) All 4s Round and Extending x 10 reps Open
No FB Live tonight b/c little Mikey is having another teething episode so he is currently sleeping on my shoulder 🙁 INDIVIDUAL HERO WORKOUT TOMORROW… It’s a repeat of one we have done as a team a while back… “Moreno” 2000m Row, 2.5 Mile Bike or 1750m Ski 56 Burpees
WARM UP: Full body check for 1-2:00 Jog 400-500m Hip series stretching x :10-:15 each spot (Start in a lunge and reach and move to elbow to Instep with front shin flipped over) Hip bridges until you get a good Double hip burn x 20 reps Open book x 5ea
We will do some skill work on Rope Climbs and KB Swings prior to starting on this one… WORKOUT: 1 Legless Rope Climb (No jumping) 10/15 Cal Row 20 Single Arm KB Bent Over Row (10 each side) 10/15 Cal Row 20 Russian KB Swings * 15 minute AMRAP Pick
All we need is your name and email and we’ll give you the details on free class.
