Monday 3x 3+4-6 - Front Squat + Back Squat 6-8/ea rotational DB row - hand on box / bench 8/ea plank + reach **Perform 3 front squats then immediately perform 4-6 back squats. Full recovery between sets --- 4 x 4' AMRAP 200m run 15 2kb bent over row 20 ball … [Read more...] about week of 8/2
Monday 3x 4+5-7 - Front Squat + Back Squat 4/ea 1/2 kneeling kb windmill 10-15 banded lat pulldown **Perform 4 front squats then immediately perform 5-7 back squats. Full recovery between sets --- BUY IN: 1000m row 3x 20 wall ball 20 push up 20 pull up CASH OUT: … [Read more...] about week of 7/27
Monday 3x Staggered stance goblet squat to target x 8/ea Reverse grip barbell bent over row x 8-10 @31X1 Barbell floor wiper x 10/ea --- 4x 20 wall ball 6 burpee box jumps 12 GHD sit up 16/14 cal bike Tuesday 3x DB thruster @31X1 x 6-8 Strict bar … [Read more...] about week of 7/20
Monday 4 sets 3+5 - Front Squat + Back Squat @82% FS MAX 6/ea single arm DB bent over row in single leg RDL @2111 - contralateral 5-7 TRX pike @ 3112 **Perform 3 front squats then immediately perform 5 back squats. All working sets at 82%. If athlete went by feel last week, increase … [Read more...] about week of 7/13
Monday 4 sets 4+6 - Front Squat + Back Squat @79% FS MAX 8/ea 2DB alternating bent over row @21X2 20" + 20" hollow body hold + leg flutters **Perform 4 front squats then immediately perform 6 back squats. All working sets at 79%. If athlete went by feel last week, increase from last … [Read more...] about week of 7/6
Monday 4 sets 5+7 - Front Squat + Back Squat @75% FS MAX 6-8x strict chin ups, weighted if possible 15" + 10/ea side plank + hip tap **Perform 5 front squats then immediately perform 7 back squats. All working sets at 75%. Full recovery between sets. --- 5x 200m run 10 … [Read more...] about week of 6/28
Monday 10-8-6-4-2 Sumo Deadlift 5 x ME-1 Dips 4 x 8/ea Dead bug --- 5-4-3-2-1 min cardio efforts ***each one of these efforts is 8-9 RPE ***Between each set complete ME DB Chest Press, the first set should be after the 5 min and the last set after the 2 min for 4 sets … [Read more...] about week of 5/18
Monday 4-5 Sets 5-7/ea half kneeling db strict press @ 3011 5-7/ea skater squat 30 sec prone hollow --- 20 min EMOM 1- 30 sec cardio choice max reps / calories 2- 30 sec alternating db snatch Tuesday 3 Sets 10 overhead squats 15 good mornings 20 … [Read more...] about week of 5/11
