WARM-UP

2-3mins @ 70%: run, row, skip or bike, then 2-3 rounds of: 2-3 rounds of: 15-20 shoulder pass throughs + 15 groiners/side + 10 squats with band around knees

 

GROUP CONDITIONING

MONDAY
RE-TESTING! 
Comp Team: "Rodenhizer" 4 rounds for time: row 350m + 10 OH Squat + 10 ground to shoulder.
Nornal Group: "GFUNK" 15min amrap: 10 burpees + 30 double unders. compare to:Mar 4 1205, April 21 2015, Week of Oct 19 2015

TUESDAY
MAKE-UP WORKOUT, OR 12mins for quality: 4TGU/side + Max chin-ups + 45sec front plank

WEDNESDAY
RE-TESTING: 2k row time trial

THURSDAY
MAKE-UP WORKOUT, OR: 12mins for quality: max L-sit hold + OH walking lunges 8/side + single leg RDL 8-10/side

FRIDAY
FBOMB FRIDAY: 10 sets of: 10 wall ball + 12 DB hang power clean + 10cals rowing or assault bike. 30min cut-off

SATURDAY
A. 4 heavy sets of farmers walk (30m total). B. 3 sets: 60sec of battling ropes, 30sec transition, 60sec assault bike, 30sec transition.
 

FOUNDATIONS

WORKOUT 1
A. Deadlift build to a tough set of 5.
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 3
B. 3 sets alternating: barbell press 2-4reps at 90% of 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 5.
B. 3 sets, 3 rep,s 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. Back Squat 5x5, rest 2min
B. Single leg side plank 2x30-45sec/side
C. Group Metcon

WORKOUT 2
A. Bench Press 4x5, rest 90sec
B. 5min muscle up practice or 5min AMRAP MU
C. Group Metcon

WORKOUT 3
A. Deadlift 4x5 (leave 1-2 in the tank), rest 2min
B. 3 sets, rest 60sec: 10 low box Bulgarian SS + max tempo ring rows
C. Group Metcon

WORKOUT 4

A. 4 sets, every 90sec alternating between: 6-8 pull-ups and 5 front squats
B. 3 sets for quality, rest as little as possible: 6-8 push press + 4-6 chin-ups
C. Accumulate 150 DU in as few sets as possible

WORKOUT 5
A. 4 sets for quality: 15 heavy KB swing to chin + walking lunges 10/side + renegade rows 10/side
B. Group Metcon

 

TRAINING-COMP

WORKOUT 1
PART A: 4 sets, atlernating: A1. Tempo Front Squat 4-6 with 5sec lowering phase, rest 60sec, A2. Max HPSU, rest 90sec.
PART B: Group Metcon

WORKOUT 2
A. Skill Work: 16 mins: odd minutes 6 hang power cleans, even minutes 2-5 muscle-ups for quality.
B. Back cuircit: 2-3 sets: 10-15reps back flys + 10-15 'A's" + 10-20 external rotations
C. Group Metcon

WORKOUT 3
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: 5x3 Hang snatch @ 75% every 90sec.
C. Tempo Back Squat, 5sec lowering phase, 4x6@70%.
D. Group Metcon

WORKOUT 4
A. on an 18min clock, do as many quality, unbroken sets as you can: 4-8 chin-ups + 4-6 HSPU
B. 2 set: 10-15 W's".
C Group Metcon

WORKOUT 5
A. Speed Deadlifts: 8x1 every 45sec @ 80%.
B. 2-3 sets alternating: split deadlift 10/side + single leg RDL 10reps + hip thrusts 10reps.
C. Group Metcon

 

QUANTUM POWERLIFTING TEAM

DAY 1
A. Squat 5x5 @ 73%
B. Stiff leg deadlift 2-3x10
C. Barbell Chinese row 3x10

DAY 2
A. Bench Press 5x5 @ 73%
B. Close grip bench 3x5@73-77%
C. 3 sets: 12 pec flies + 20 cable back flies + 12 seated DB shoulder press
OR Group Metcon

DAY 3
A. Deadlift 5x5@73%
B. Pause Squat 3x6@62.5%
C. Pendlay Row 3x10

DAY 4
A. 3cnt pause bench press 3x5 (add slightly from last week's weight)
B. Pause 1" above chest bench 3x5
C. 3 sets: 12 barbell skullcrushers + 12 bicep curls + 20 cable "W"s
OR Group Metcon

 

WEIGHTLIFTING TEAM

MONDAY
A. Snatch, every 2mins: 2x3 @60-65%, 2x3@ 70-75%, 2x2@80%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 10x2@80% every 90sec

TUESDAY
A. 4 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean OR Clean from blocks 3x5
C. Group Metcon

THURSDAY
A. Snatch. Build to a 3RM. Then 2x2 @ that weight
B. Clean and Jerk 6x1 EMOM @ 80-85%.
C. Tempo Front Squat 4x4 with 5sec lowering phase.
D. Heavy DB Holds, 2x40-60sec, rest 90sec

FRIDAY/SATURDAY
A. Position Work a light weight: 4sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. OH Squat, build to a tough tripple
C. Group Metcon

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