Monday: 4:29-6:10

Monday- ME UB + Density + Core/Sled

A1. Push Press, build to 1RM **video

95,135,165,185 stopped because of form

A2. Pronated Grip Pull-Up, build to 1RM (12 min for A1 and A2) **video

19,20,25,35,45

B1. Standing Banded Landmine Press @ 20X1, 4 x 5/arm, rest 30 sec b/w arms 

45

https://www.youtube.com/watch?v=z6lwZEHRl8w

B2. Chest Supported DB Rows @ 2020 tempo, 4 x 5, rest 60 sec b/w sets **incline bench to about

30 degrees and lay face down on it for rows

35

C1. DB Hammer Curls @ 40X1, 3 x 10 reps, rest 60 sec

35

C2. Lying Overhead Tricep Extension w/ Barbell @ 40X1, 3 x 12 reps, rest 60 sec

**Use BFR on arms if possible

75

D. Banded Good Mornings (green rogue band),70 reps accumulated

+

800m Sled Walk w/ 135# on top **Use BFR **vary style off feel- forward, reverse, lateral

200 each direction

Sat. 10:50-12:21

Saturday- Oly Tech + Low % Aerobic

A. Hang Squat Clean + Front Squat + Jerk, tough complex in 4 sets

+

165,185,195,210

12 min @ 60-70%

Row 400m

AMRAP Unbroken CG Bench Press @ 135#

5 rounds 7 reps each

Rest 3 min

12 min @ 60-70%

Bike 60 sec

AMRAP Kipping CTB Pull-Ups

6 rounds 15,15,10,8,8,3

**record rounds + reps on PU each time

Rest 3 min

12 min @ 60-70%

40 Double Unders

2 Wall Walks

AMRAP Unbroken Toes to Bar

**record rounds + reps on TTB each time

5 rounds 10 reps each and was into 20 du

Friday 4:09-5:54

Friday- Oly ME + ME LB + Volume + Sled

**move quickly through this and your warm up- ideally you get this in under 90 minutes from start of A to last sled

A. Squat Snatch, 1/30 sec for 5-10 reps @ 60-70% into 1/45 sec for 5 reps @ 70-80% into 1/60 sec for 5 reps @ 80-90% **if no misses, continue building off the clock to 1RM- video a few heavy reps and post to block

5 @115, 5 @ 135, missed twice got 2@ 155 and stoped there

B. Back Squat @ 50X1, build to 1RM in 12 min then -10-15% for 3 x 3, rest 2 min **note change in tempo **video and post to blog

275,245

C. Sumo Deadlift, build to 10RM, must lower bar down slower than it comes up, rest 2-3 min b/w sets

275

D1. Front Rack Walking Lunges, 3 x 10 steps, rest as needed

135

D2. Hip Extension @ 4022, 3 x 8-10, rest as needed**hold weight across chest if possible

**D1 & 2 should be supersetted going back and forth between theh 2

10,15,25

Wed 12:10-1:40

Wednesday- DE UB + CF heavy + Sprints

2 sets of 10 Ring Swings w/ Towell b/w feet **focus on tight hollow and arch positions

+

1 negative Muscle Up/45 sec for 10 reps **video and put on site

+

A1. CG Bench Press @ 80-90%, 4 x 2 reps, rest 20 sec

185

A2. Clapping Push Ups, 4 x 5-10 unbroken reps, rest 2 min

10

B. Strict Pull-Up- 8, 6, 4 reps @ 20X1, rest 90-120 sec **add weight as possible

+ 8/5#,6/10,4/15

16.2

Got into 3 cleans at 185 I could not connect toes to bar for some reason, I mentally got nervous and I feel like it through me off.

+

10 sec Sled Push MAX EFFORT into 100m Sprint w/o sled, rest 2:00 x 4 **@ 135# on sled **push sled so you can just release and continue into the sprint

11:50-1:10

Tuesday- Oly  speed + DE LB + SL Vol

A. Power Snatch, 5 TnG/min for 10 min **start @ 95# and build as long as technique is smooth and dialed in  **video for site

95 for all of them was really trying to stick with form

B. Dimmel Deadlifts, 2 x 20 @ 50%, rest as needed *https://www.youtube.com/watch?v=M5NZs97ehGU

165, these I felt in my back I have to figure out how to loading my hips 

C. American Hip Thrust @ 30X3, 3 x 12 reps, rest 90 sec **heavy as possible here https://www.youtube.com/watch?v=RjWiwq1wgFg **Make sure keeping hollow body position, you should not feel this in your low back at all, it should be all glutes and hamstrings

175, for two then 185

E. DB Single Leg RDL w/ knee banded, 3 x 12/leg, rest as needed **video a set of these please **I’ll send you a video of these before this day..

25 pounds each hand.

Monday- Monday: 1:14-3:12

ME UB + Density + Core/Sled

A1. Push Press, build to 3RM

115,125,135,145,155,175

A2. Pronated Grip Pull-Up, build to 3RM (12 min for A1 and A2)

10,15,20,25,30

B1. Standing Banded Landmine Press @ 20X1, 3 x 8/arm, rest 30 sec b/w arms https://www.youtube.com/watch?v=z6lwZEHRl8w

35# same band as last week

B2. Chest Supported DB Rows @ 2020 tempo, 3 x 8, rest 60 sec b/w sets **incline bench to about 30 degrees and lay face down on it for rows

30,30,35

C1. DB Hammer Curls @ 40X1, 3 x 12 reps, rest 60 sec

30,30,35

C2. Lying Overhead Tricep Extension w/ Barbell @ 40X1, 3 x 15 reps, rest 60 sec

**Use BFR on arms if possible

65

D. Banded Good Mornings (green rogue band), 50 reps accumulated

800m Sled Walk w/ 115# on top **Use BFR **vary style off feel- forward, reverse, lateral
200, each way

Saturday sick