It's February and no major snow yet! Sorry (not sorry) to all you skiers out there, but I've loving this! Running outside throughout Jan has never been this good.

 

WARM-UP

2-3mins @ 70%: skip, row, bike or run, then: 2-3 rounds of: 8-15 ring rows with 3sec pause at top + groin-hamstring flow 60sec + 15 RDL empty bar

 

GROUP CONDITIONING

Monday
A. 4 sets: 60sec AMRAP heavy thrusters. 2min rest. B. 2 sets: 90sec: assault bike, 3min rest.

Tuesday
13 sets (15mins): 55sec intervals of: 2 burpees + 3 box jump + 4 wall ball, rest 15sec *keep a rolling tally of your rounds. Start each interval where you left off.

Wednesday
15mins for quality: 25 side step-up per side (bodyweight) + 20 seated DB press + 60sec front plank (weighted if possible) + 40 double unders (or 60-90sec of double under practice)

Thursday
A. Battling ropes: 30sec on, 60sec off: alternating waves, claps, alternating waves, claps, alternating waves, claps. B. 3 sets: row or bike 90sec all out. rest 3min

Friday
FBOMB Friday!!

Saturday
6 rounds for time (15min cut-off): 1 lap pinch grip farmers walk + 15 KB swings to chin + split stance wall ball 10/10

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 8 B. 2-3 sets, altnernating: Back Squat with 3sec pause just above paralell, 3-5reps @ today's top weight + Chin-ups 5-8reps with 5sec lowering phase C. Group Metcon

Workout 2
A. Bench Press. build to tough set of 8 B. 3 sets, Paused Bench Press (2-3sec) 3-5reps @ today's top weight + back flys with band 10-15reps. C. Group Metcon

Workout 3
A. 3 sets: 12 cossacks per side (goblet squat style) + Single Leg RDL 12 reps + Bulgarian Split Squat 12/side + side plank 45-60sec/side. B. 2-3 sets: 10-15 "W's" with bands C. Group Metcon

Workout 4
A. 5 sets, rest 30-60sec between exercises: max HSPU + 30-50 single leg skips per side + L-sit 30sec. B. 2-3 sets:ring support hold 30sec, rest 20sec + DB shoulder press 6-10reps with 5sec pause at top, rest 45sec. C. Group Metcon

 

 

TRAINING-GENERAL

Workout 1
A. Back Squat 85%x4, 87%x2x3, 92%x2x2
B. Front plank on rings 2x45-60sec
C. Group Metcon
 

Workout 2
A. Bench Press 85%x3, 90%x2, 95%x3x1, 85%x5 rest 90-120sec
B. Tempo Bench (3sec lowering) 77-80%x2x4, rest 90sec
C. Group Metcon
 

Workout 3
A. Deadlift 80%x5, 85%x3, 90%x2, 95%x1
B. 3 sets, rest 60sec: 6 single leg barbell RDL (use low boxes if needed) + 2-4 tempo chin ups (3sec lowering)
C. Group Metcon
 

Workout 4
A. Front Squat 90%x5x3-4, rest 90-120sec
B. Push Press 4x2 (use 3RM weight), rest 60-90sec
C. Accumulate 200 DU in as few sets as possible
 

Workout 5
A. 3 sets: 10 barbell walking lunges/leg + 3 TGU/arm + 30sec handstand hold OR 30sec AMRAP HSPU
B. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. Deadlifts 2x1-2 @ 90%, 2x2-4@85%. B. 2sets alternating: bulgarian SS 10/10 + RDL 12reps (use straps if needed) + hip thrusts 12reps. C. Group Metcon

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

Workout 3
A. Clean and Jerk, hit 3-4 tough singles at 90% or higher. B. 2 sets: Front Squat 3 tough sets of 3 at 85% of higher. C. Group Metcon

Workout 4
A. Mobility & Recovery: 2-3 sets: 3min bike/row @ 70% + 20 groiners + 20 shoulder pass throughs + 10 cossacks/side + 20 snow angel pull aparts + 20 inch worms + 20 boot strapper squats B. Group Metcon

Workout 5
PART A: 3 sets, atlernating: A1. Front Rack Bulgarian split squats: 20/side (yes, yes, I know, but we're building leg endurance) 2-3reps, rest 60sec, A2. Max HPSU, rest 60-90sec. PART B: 3x60sec weighted front plank, rest 90sec. C. Group Metcon

 

POWERLIFTING TEAM

WAY TO GO GUYS!! The Jan 30 2016 Quantum Raw Pro Classic was a huge event. BIG thanks to everyone who competed, volunteered, and helped make the event so fantastic.

DAY 1
A. Front Squat 5x6@50-55% (of squat max from weekend)
B. Bench Press 4x10@60%
C. 3 sets: 12 heavy walking lunges/leg + 12 DB row/side
OR Group Metcon
 

DAY 2
A. Push Press 5x6, rest 60sec
B. 2" Deficit Deadlift 5x6@60%
C. Incline DB press 4x12
D. Barbell row 4x12
 

DAY 3
A. Pause Squat 4x6@65%
B. Close Grip Bench Press 4x6@70%
C. Pull-ups 25reps total (as few sets as possible)
 

DAY 4
A. Deadlift 5x6@60%
B. Tempo Bench (4sec lowering) 5x6@55%
C. 3 sets: 10 GHR + 10 tate presses + 10 BB curls
OR Group Metcon

 

WEIGHTLIFTING STREAM

Monday

Snatch 1@85%, 1@90%, 1@95%, 1@100%, If feels good, take up to 3 attempts at 100%+ If not, continue with a second wave, 1@85%, 1@90%, 1@95%

B. Back Squat. Build to a tough set of 2, then 6x1@90% of today's top weight.

C. Clean Pull 3x2@110%

 

Tuesday
A. Clean from Block. 4x2 EMOM @ 70% for speed

B. Jerk from Rack: build to a tough set of 2, then 4x1 at that weight

C. Group Metcon
 

Thursday

A. Clean and Jerk to a heavy single, then 1@85%, 1@90%, 1@95%, 1@85%, 1@90%, 1@95%

B. Front Squat, build to a tough 3

C. Paused Front Squat 4x2

D. 3 heavy sets: 6 clean pick-up

 

Fri/Sat

A. Position Work a light weight: 3sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.

B. High hang Snatch 4x3@70% for speed

C. 2 sets atlernating: 12 single let RDL/side + weighted hip thrusts 12reps + poliquin step-ups 15-25reps/side

D. Group Metcon

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