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Weekly Workout 8/28 – 9/2

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Monday 8/28

Warm up – 2-3 Sets of:

10+10 Abducted Leg Rocks

25’ of a Samson lunge

5+5 Lateral Box Step up

5+5 Eccentric Ankle Dorsiflexion

Part 1 – 4×8 Back Squat

Let’s think about adding 5-10lbs this week based on how last week felt. Do your best to control the eccentric phase, no strict tempo – just don’t drop into the bottom.

Part 2 – 3×12+12 Single Leg Deadlift w/ 2 moderate weight KBs

Pause at mid shin on each rep; controlling the eccentric phase.

Part 3 – 4 Rounds of:

10 Deadlift @ Bodyweight

10 Kipping Pull up

Tuesday 8/29

Warm up – 1 set of:

Accumulate 2:00 of a supinated hang

2-3 Crossover Symmetry Activation Drills

100’+100’ 1-arm Farmer Carry @ moderate weight

3×5 Double KB Press + :10 sec OH hold

Part 1 – 4 sets of 2 Strict Press + 2 Push Press @ same weight as last week (80-90% of 3RM Press)

Part 2 – 3 sets of :30 sec Front Rack Barbell Hold @ same weight as last week. (90-100% of your best clean)

Part 3 – 2 Rounds For Max Reps:

1:00 Max Effort Calorie Bike

1:00 Rest

1:00 Burpees

1:00 Rest

Wednesday 8/30

Warm up – 3 sets of:

:30 sec pronated hang

100’ 1-arm overhead carry

10-15 Crab position rock

6-8 Yoga Push up

Part 1 – Coach-Led KB Clean Warm up

Part 2 – 15 Minutes for Quality:

Weighted Pull up

Double KB Clean + Front Squat + Press

Perform each movement in a 1-2-3 sequence. Perform 1 pull up… then 1Cl+1FS+1Press. Next perform 2 pull-ups… then 2Cl+2FS+2Press. After 3 reps of each, move back down to 1 rep of each. Continue through the ladder for 15 minutes. 

Part 3 – 15 Min EMOM

Min 1: 200’ Shuttle (25’ forward/25’ Back Pedal x4)

Min 2: Strict or Kipping T2B Practice

Min 3: 6-8 Pistol Squat OR Lateral Step up

Thursday 8/31

Warm up – 1 set of:

3×100’ Side Shuffle

15+15 Forward facing leg swings

3×5+5 Eccentric Ankle Dorsiflexion

25’ Samson Lunge

15 Glute Bridge

Part 1 – “Nancy”

5 Rounds of:

Run 400m

15 OHS @ 95/65

Part 2 – 15 Minutes for Quality:

1-arm Overhead KB Hold x3-5 breaths

Side Plank of each side x3-5 breaths

GHD hold x3-5 breaths (facing the floor)

Friday 9/1

Warm up – 2 sets of:

10+10 Straight Leg Lifts

Rapid Toe Touch Sequence

8-10 KB Deadlift

50’+50’ 1-arm KB rack carry

Part 1 – 4×8 Sumo Deadlift

Let’s think about adding 5-10lbs this week based on how last week felt. Do your best to control the eccentric phase, no strict tempo – just don’t drop the barbell to the floor.

Part 2 – 3×12+12 Reverse Lunge w/ moderate DB in farmer position

Part 3 – 3 Rounds:

15 Clean and Jerk @ 95/65

30 Cal Row

15 Burpees over Bar

Saturday 9/2

Warm up

Part 1 – 15-20 Minutes, working through sets of 1-3 Log Clean and Jerk

Start light with these and work through sets of 3, add weight and decrease repetitions throughout the duration of part 1. 

Part 2 – 3 Rounds of:

1:00 Power Snatch @ 75/55

1:00 KB Swing @ 53/35

1:00 Box Jump @ 24”/20”

1:00 Wall Ball @ 20/14

1:00 Rest

Feel Free to work in groups of 3, 4 or 5. Rotate through each station and Rest at the end of each round. So if I start @ wall ball, I’m going to Power snatch next, then KBS, then Box Jump, then Rest. Score will be total reps.