WARM-UP

2-3mins @ 70%: skip, run, bike or row, then: 25 torsion control shoulder touches/side + single leg hip bridge 10/side + 10 walking lunges/side

 

GROUP CONDITIONING

Monday
2 sets for max reps: 90sec assault bike (for cals), 30sec rest, 90sec burpees, 30sec rest, 90sec DB knee to overhead (power clean + push press)

Tuesday
15min amrap: 4 toe to bar + 8 push-ups + 16 KB swings

Wednesday
"Jackie" For time: 1000m row (or 55 cals assault bike) + 50 thrusters (35/45) + 30 chin-ups (any style)

Thursday
18mins for quality: Turkish Get-ups Sit-ups 10 per side + 1.5 laps/side single arm farmers walk + 15 sandbag or goblet squats

Friday
FBOMB Friday!

Saturday
Team Workout (relay style). 8 sets each. rotate each round: 12 ball slams + 8 cals assault bike

 

FOUNDATIONS

Workout 1
A. Tempo Deadlift, 3x5 with 5sec lowering phase at 80% of your 5RM. B. Landmine row 3x10/10 per side. C. Group Metcon

Workout 2
A. Shoulder Press, 3 hard sets of 5 B. 2-3 sets alternating: cable "Y's" + single arm bottoms up KB press/side + 6-10 chin-ups with 3sec pause at top. Rest 45sec bewteen exercises. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 8. B. 3 sets of 4reps: 1 1/4 back squats at today's top weight. C. Group Metcon

Workout 4
A. 15mins, EMOM: minute 1: max wide grip pull-ups. min 2: L-Sit on paralettes. Min 3. max HSPU. B. Weighted superman hold on GHD machine, 2-3 sets of 40sec, rest 60sec. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Deadlift: build to a 1RM
B. Chin ups 2RM (weighted) 3xAMRAP (bodyweight)
C. Group Metcon

Workouts 2
A. 2 sets of 15 cable "W"s
B. Bench Press: build to a 1RM then 2x2@90% of that weight
C. Group Metcon

Workout 3
A. Back Squat: build to 1RM, then 2x2@90%
B. Crossover Step up 2x20/20
C. Group Metcon

Workout 4
A. Mobility & Recovery: 2-3 sets: 500m row @ 70% + 20 shoulder pass throughs + 10 goblet cossacks/side + 20 crossover step ups + 2min/side quad stretch
B. Optional Group Metcon

Workout 5
A. 3 sets, alternating: 3-5 press + 10 skin the cat + max tempo ring rows
B. Ab rollouts 3x10
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. Snatch 3@75%, 2@80%, 2@85%, 3x1@90%. B. Clean and Jerk, build to a 2RM for hte day. C1. Bulgarian Split Squats 3x6/side, rest 60sec, C2. Straight Leg RDL 3x8 reps with 4sec lowering phase, rest 60sec. D1. Poliquin Step-ups 3x20-30/side, no rest, D2. GH Raise 3x8-10reps, no rest.

Workout 2
A. 20 muscle-ups for time (10-min cut-off) B. 5 sets: front lever hold: 10-20sec + tempo HSPU (3sec lowering phase) C Group Metcon E. 3 sets: 10-15 'Y' presses + 10-15 ab wheel roll outs

Workout 3
A. Back Squat 4x1-2@90%, no rest, band external rotations 10-15reps, rest 90sec B. 2 sets: Paused back squats 2reps (3sec pause) as heavy as possible! C. Group Metcon

Workout 4
A1. Bench Press 8@75%, 6@80%, 4@85%, 1-2@90%, 3x1-2@95%, rest 90sec, A2. Chin-ups with 3sec hold at top 5x2-3reps, rest 90sec B. Group Metcon C1. Landmine Rows 2-3 sets of 8 with 1sec pause at top + C2. "Y" presses 10-15reps, rest 45sec.

 

POWERLIFTING TEAM

DAY 1
A. 3sec lowering Goblet Squat 3x5-8
B. Squat 90%x1, 85%x2x2
C. Bench Press 90%x1, 85%x2x2
D. Single arm landmine row 2x8/8

DAY 2
A. Tempo Squat (3-5sec lowering) 70%x3x3
B. Paused Bench Press (3sec pause) 70%x3x3
C. 2 sets: 10 DB shoulder press + 15 cable back flies

DAY 3
A. 30-45min of easy mobility
B. Restoration work / broomstick technique / visualization
C. Optional: Max chats

DAY 4
MOCK MEET
Squat to 1RM
Bench Press to 1RM
Deadlift to 1RM

 

WEIGHTLIFTING STREAM

Workout 1
A. Snatch 3@65%, 2@70%, 2@75%, 2x2@80%
B. Front Squat. 3x4-6, do a bit more than last week.
C. Paused Front Squat 2x4 with 3sec pause More weight than last week

Workout 2
A. Jerk from rack. 5x3@80%
B. Push Press 3x4-6 with 3sec pause at top
C. Group Metcon

Workout 3
A. Snatch from Block with 60sec rest. 4x2@70%, 4x1@75%, 3x1@80%
B. Clean from block Build to a tough set of 4, then 2x3 @ 90-95%.
C. Tempo Back Squat [50x2] lowering phase 3x4-6
D. Clean Pulls 3x4

Workout 4
A. 5reps.Paused OH Squat (pause at top and bottom). Build to a max, then 2x5 @ 85-90% of that.
B. 3 sets: 8-12 bent-over DB rows + 10-15 back flys +kneeling trap-3raise 10-15reps
C. Group Metcon

Comment