WEEK OF NOV 30 2015

GROUP WARM-UP

2-3mins @ 70%: skip, row, bike or run, then 2-3 sets of: glute side shuffles to fatigue (5/side) + Band Pull Aparts 10-20reps + 10 inch worms

 

GROUP CONDITIONING

MONDAY
MONDAY MADNESS - Death by burpees. Start at 5 reps. Rest 1min. Then death by ball slams. Start at 9.

TUESDAY
Row 3x1000m@ about 2k pace. Rest 3min between sets. Try to make each set very slightly faster than the previous one

WEDNESDAY
6sets: 15sec rope slams, 15sec rest, 15sec assult bike, 15sec rest, 15sec row, 1:15sec rest.

THURSDAY
15mins for quality: 5 paralette swing throughs + 30sec L-sit + 12 weighted cossacks per side (goblet style) + 12 side step-ups/side + 8 walking lunges per side

FRIDAY
FBOMB: 30mins amrap: 5 pull-ups + 10 wall ball + 15cals row or bike + 20 double unders

SATURDAY
FEATS OF STRENGTH!! A. Pinch Grip Farmers walk for distnace. B. 3 laps farmers walk. rest 60sec. C. keg ground to overhead. max in 45sec. D. 5-min GRIND: 5 burpee box jumps + 10 ball slams

 

 

FOUNDATIONS

WORKOUT 1
A. Deadlift build to a tough set of 8.
B. 2-3sets, minimal rest, do each exercise on right side, then left side: dumbbell bulgarian split squats 10reps/side + cross-over step-ups 12/side + single arm DB Row 10-12reps.
C. Group Metcon

WORKOUT 2
A, Shoulder Press, build to a tough set of 5
B. 3 sets alternating: barbell press 2-4reps at today's top weight + 5-8 chin-ups with 2sec pause at the top. Rest 60sec bewteen exercises.
C. Group Metcon

WORKOUT 3
A. Back Squat, build to a tough set of 8.
B. 3 sets, 5 reps back squat at today's top weight
C. Group Metcon

WORKOUT 4
A. 6 sets: 3-6 chin-ups every 90sec.
B. 3 sets: max ring rows + single arm farmers walk, 3 gym lengths per side + side plank 45-60sec/side
C. Group Metcon

 

 

TRAINING-GENERAL

Workout 1
A. 8min EMOM: even min, 30sec HSPU, odd min, 30sec pull-ups
B. 3-4 sets: 3 Push Press + 15 cable flyes, rest 90sec between sets
C. Group Metcon

Workout 2
A. Ankle floss w/ band 90sec/side + Calf massage w/ bar 60sec/side
B. Front Squat 3RM, then 2x3-4@90%, rest 2-2.5min
C. Group Metcon

Workout 3
A. bully stretch 60sec/side + lat massage 60sec/side
B. 4 sets: 4 press + 8 front squat (use the same weight, 10sec rest between exercises), rest 90sec
C. 3 sets: 15+15+15 front step up + side step up + crossover step up, rest 45sec between legs
D. 4 sets: 30sec DU + 30sec rest + 30sec KB swing + 30sec rest + 30sec pull-ups + 30sec rest

Workout 4
A. RDL 4x8, rest 1.5-2min
B. 3 sets: Barbell row 3x8-10 + 45-60sec hollow body hold. Rest 60sec
C. Group Metcon

 

TRAINING-COMP

WORKOUT 1
A. Snatch Work Part 1:2 sets: 3 snatch pick-up + 3 hang muscle snatch + 3 tall snatch + 3 jumping snatch pull.
B Snatch Work Part 2: High Hang snatch + Snatch. 5 sets @ 75% every 90sec.
C. Tempo Back Squat, 5sec lowering phase, 3x6@70%. D. Group Metcon

WORKOUT 2
A. Speed Deadlifts: 6x3 EMOM @ 70%.
B. 2-3 sets alternating: split deadlift 10/side + single leg RDL 10reps + hip thrusts 10reps.
C. Group Metcon

WORKOUT 3
A. on a 16min clock, do as many quality, unbroken sets as you can: 4-6 chin-ups + 4-6 HSPU
B. 2 set: 10-15 W's".
C Group Metcon

WORKOUT 4
A. Clean and Jerk 4x3@70%.
B. 2 sets: Back Squat 4-6@75%, rest 20sec, 8 bulgarian split squat/side, rest 20sec, cross-over step-up 15/side, rest 3mins.
C. Group Metcon

WORKOUT 5
A. Push Press. 3x6-8
B. Bench Press 3x6-8
C. Group Metcon

 

POWERLIFTING TEAM

DAY 1
A. Squat sets of 1-2 @ 95% (20min clock after warm ups, complete as many quality sets as possible, do not exceed last week's total sets)
B. 2" Defecit Deadlift 3x4@75-80%
C. Meadow's row 3x8

DAY 2
A. Bench Press sets of 1-2 @ 95% (20min clock after warm ups, complete as many quality sets as possible, do not exceed last week's total sets)
B. Wide grip bench (half handwith wider) 3x2@85-88%
C. 3 sets: 10 pec flies + 20 cable back flies + 10 lateral raises
OR Group Metcon

DAY 3
A. Deadlift 3-4x1@92-95%
B. Pause above parallel squat 3x2
C. DB Chainsaw row 3x10

DAY 4
A. 2cnt pause bench press 3x3 (ramping)
B. Overhead Press 5/3/1 (ramping)
C. 3 sets: 10 skullcrushers + 10 bicep curls + 20 cable "W"s
OR Group Metcon

 

WEIGHTLIFTING TEAM

MONDAY
A. Snatch. 2@75%, 2@80%, 2x1@85%, 2x1@90% 2x1@95%
B. Hang Clean 3x3@75%
C. Back Squat, 1xmax @ 85%. Rest 3mins 1xmax @ 80%. Try to beat last week

TUESDAY
A. Tall Jerk Practice 5x5
B. Jerk 3x3@70%
C. Push Press 6, 4, 2, 4, 2
D. Group Metcon

THURSDAY
A. Snatch 5x1 EMOM @ 70-80%. 5x1 EMOM @ 80-85%
B. Clean & Jerk. 2@70%, 2@75%, 2x1@80%, 2x1@85%, 2x1@90%, 2x1@95%
C. Speed Squat, 10x2 @ 80% EMOM

FRI/SAT
A. Paused OH Squat (pause at top and bottom). 5x3 reps.
B. Crossover Step-up 15reps + DB Rows 8-12reps with 1sec pause at top + 10-15 "W's"
C. Group Metcon

 

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