Friday, February 21, 2020

Warm-up:
  • 2×50 Arm-only Bike
  • 3×3 Strict Pull-up
  • 2×20” Ring Plank
  • 2×8 Shoulder Lateral Raises
  • 3×5 Banded Press

 

Strength/Skill:
  • Lunge Strict Press 1RM – sample rep scheme is 5, 3, 2, 2, 1, 1, 1. Start with DB/KB, if too light move to a BB

 

MetCon:
reps of 15-12-9 for time
Comp. – 135/93
 
  • C&J
  • Floor Press
  • Floor Wiper

RX – 40’s/25’s
 
  • DB Push Press
  • DB Squat
  • DB AH Leg Lift

 

Powerlifting:
 
  • Bench Press – work up to 95%
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Woodchop 4×15
  • Band Pulldown 100 ea.
  • Band Facepull 100 ea.

Thursday, February 20, 2020

MetCon:
for time
 
  • 400 m. Run or 24/16 Cal or 300 SU
  • 30 Push-up
  • 40 Air Squat
  • 50 Sit-up
  • 50 Slam Ball 30/20
  • 40 Air Squat
  • 30 Push-up
  • 400 m. Run or 24/16 Cal or 300 SU

 

Powerlifting:
 
  • Back Squat 8×3 @ 60% EMOM
  • DL 10×2 @ 60% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • Rollout 4×10
  • Band Pull-thru 75 ea.

Wednesday, February 19, 2020

Warm-up:
  • Wrist & Rack stretch
  • Skill – Clean Lift-off
  • Skill – Slide Jump
  • Skill – Clean High Pull
  • 3×8 DL > 5RM Clean

 

Strength/Skill:
  • Clean 5×5 @ HAP
then on last rep of each set
  • Jerk 5×1 @ Clean weight

 

MetCon:
Comp.
for time – reps of 15-12-9
  • OHS 95/63
  • Bar-over Burpee

RX
for time – reps of 21-15-9
  • Front Squat 95/63
  • HR Push-up

 

Powerlifting:
  • 8 min. Bike/Row
  • 12 min. Farmer Carry
  • 12 min. Sled Pull
  • Metcon

Tuesday, February 18, 2020

Warm-up:
  • warm up your Push-up, DL and Pull-up
then
  • 2 min. Max Rep SU

 

MetCon:
for time
 
  • 1000/800 m. Row
then 7 rds.
  • 5 HR Push-up
  • 5 DL 185/123
  • 5 Pull-up
  • 20 DU or 60 SU
then
  • 30/20 cal. Bike

 

Powerlifting:
 
  • Speed Bench Press Regular Grip @ 55% 9×3 EMOM
  • Chest Supported DB Row 3×8
  • DB Shrug 3×12
  • DB Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Pushdown 100 ea.

Monday, February 17, 2020

Warm-up:
  • 3×5 Good Morning
  • 3×5 KB Pause Squat
  • 3×5 Jump Squat
  • 90/90 Stretch
  • Box Squat for Ramp-up

 

Strength/Skill:
  • Back Squat 1RM – 5, 3, 2, 2, 1, 1, 1

 

MetCon:
reps of 21-15-9
 
Comp.
  • Clean 115/73
  • Push Press 115/73

RX
  • Slam Ball 30/20
  • DB Push Press 40’s/25’s

 

Powerlifting:
 
  • Squat & DL – 90%
  • GHD 4×5
  • Goodmorning 4×8
  • Band Leg Curl 100 ea.
  • Leg Lift 100 ea.

Friday, February 14, 2020

Happy Valentines Day
Warm-up:
  • 2×5 HR Push-up
  • 2×20″ Pull-up Hang
  • 2×8 DB EA Row
  • 2×8 DB SL RDL
then
  • 2×8 DL > B-O BB Row

 

Strength/Skill:
  • B-O BB Row 5×5 @ HAP
  • also
  • Bench Press 5×5 @ HAP

 

MetCon:
for time
 
  • 800 m. Row or 45/32 cal. Bike
  • 66 KB/DB SA Jerk 35/25
  • 66 Push-up Shoulder Touch

 

Powerlifting:
 
  • Floor Press 1RM
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Woodchop 4×15
  • Band Pulldown 100 ea.
  • Band Facepull 100 ea.