Day One Every 2:30 x 5 Deadlift x12 Pull Up x10 --- Rest 2:30, then 5 Rounds: For 2:30 Push up, 12 DB Burpee, 12 Bike or Row for max calories, Rest, 1 min --- Stimulus: muscular endurance - big focus on lats and hinge in the first. There should be … [Read more...] about Power HIIT | week of 3/27
Strength | week of 3/27
Day One 3 Sets Back Squat x 5-5-5+ 3 Sets Tempo Bench Press x 10 (50%) Deficit HSPU x Max Set 3 Sets Hip Bridge DB Pull Over x 10 Single Bell Tall Step Ups x 8/8 Weighted Flutter Kicks x :30 *Above %s are based of 90% of 1 rep max, 65%, … [Read more...] about Strength | week of 3/27
Barbell Buddies | week of 3/27
Day One 3x Overhead Squat x 2 @ 84% of 1RM Snatch 4x Power Clean x 1 @ 82% of 1 RM Clean + Jerk 3x Snatch Pull x 1 @ 112% of 1RM Snatch Day Two Max out day!!! Establish a 1RM for … [Read more...] about Barbell Buddies | week of 3/27
Barbell Buddies | week of 3/20
Day One 3x Overhead Squat x 2 @ 80% 4x Power Clean x 2 @ 78% 3x Snatch Pull x 1 @ 108% Day Two 3x Snatch x 1 @ 96% 3x Clean and Jerk x 1 @ 96% 3x Front Squat x 1 @ 90% … [Read more...] about Barbell Buddies | week of 3/20
Strength | week of 3/20
Day One 3 Sets Bench Press x 5-5-5+ 3 Sets Back Squat x 10 (50% Tempo Strict Pull Ups x Max Set 3 Sets Heavy Sandbag/Slamball Bear Hug Carry x 100ft Poliquin DB Lateral Raise x 10 Kneeling Banded Crunches x 15 *Above %s are based of 90% … [Read more...] about Strength | week of 3/20
Power HIIT | week of 3/20
Day One 3-4 Rounds BB Strict Press @ 2121, 6 SA Alt KB Swing, 10/10 Turkish getup, 3/3 --- EMOM x 25 (4 Rounds) Min 1- DB Loaded step up, 8/s Min 2 - Burpee, 15 Min 3 - Plate loaded OH walking lunge, 8/s Min 4 - Air bike (10/12) or sled push 100' Min 5 - … [Read more...] about Power HIIT | week of 3/20
Barbell Buddies | week of 3/13
Day One 3 sets 2 Overhead Squat Work at 80% 1 RM Snatch -- 4 sets 2 Power Cleans Work at 78% 1RM Clean & Jerk -- 3 sets 1 Snatch Pull Work at 108% 1RM Snatch Day Two 3 sets 1 Snatch Work at 96% 1 RM Snatch -- 3 sets 1 Clean … [Read more...] about Barbell Buddies | week of 3/13
Strength | week of 3/13
Day One 3 Sets Back Squat x 5 Bench Press x 5 Handstand Hold x Max Hold 3 Sets Pendlay Row x 12 Reverse Nordics x 8 L-Sit Hold x Max Hold *Deload week: %’s off of 90% of 1 rep max. % for today: 40, 50, 60% Day Two 3 Sets Deadlift x … [Read more...] about Strength | week of 3/13