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Weekly Workouts 3/27 – 4/2

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Monday 3/27

Warm up – 3 sets of:

5+5 Push up Shoulder taps

5+5 Bottoms up Press w/ light KB

8+8 Single Leg Toe touch

Part 1 – Work to a 1RM Strict Shoulder Press with Barbell

Part 2 – 3×5+5 Single Leg Deadlift

Use moderate weight with a tempo and increase each round.

Part 3 – 7 Rounds of:

4 Power Clean @ 175/115

8 Wall Ball @ 20/14

Tuesday 3/28

Warm up – 2 sets of:

Tri-planar lunge sequence

10+10 Lateral Lunge w/ PVC overhead if possible

10 Good morning – snatch grip push press w/ empty bar.

Part 1 – Coach-Led Barbell Warm up

Part 2 – 4×5 Muscle Snatch, all reps below the knee.

Looking for light-moderate weight here with the muscle snatches, working on bar path

Part 3 – 4×2 Snatch Pull from floor, then below knee.

In part 3, snatch pulls should be performed about 105-110% of your snatch. 

Part 4 – 21-15-9:

Ball Slam @ 50/30

KB Swing @ 70/53

Wednesday 3/29

Warm up – 2 sets of:

10 Primal Pull thru

2-3 Crossover Symmetry Activation movements

5+5 Single Arm Press w/ KB or DB

Part 1 – 15 Minute AMRAP for Quality

Tempo 45-Degree Ring Row

Tempo Push up

Perform reps in a 1-2-3 sequence. 1 of each, 2 of each, 3 of each, then back down to 1. Use “slower down than up” tempo and pause at the top of each rep.

Part 2 – 4 Rounds of:

8 Deadlift @ 275

5-10-15 Shuttle Sprint

Rest 1:00

Part 3 – 2 sets of:

Max Effort Front Rack Hold w/ 2 KB @ 28kg/20kg

On your second set, try to come within 10 sec of your first.

Thursday 3/30

Warm up – 1 Round of:

2-3 Minute Soft Tissue Prep (quads, hip flexor, glutes, hamstrings)

30 sec Samson stretch on each side

25’ Inchworm

20 Glute Bridge

Part 1 – 10 Rounds of:

¼ Mile Bike

200’+200’ 1-Arm Farmer Carry @ 70/53 KB

Part 2 – Accumulate 150 Flutter kicks

Friday 3/31

Warm up – 2 sets of:

20 sec supinated pull up hang

10 Horizontal Band Row

50’ +50’ Bottoms up carry

Part 1 – 4 sets of:

4-6 Seated 1-Arm DB Press each arm

4-6 Eccentric Pull up

4-6 1-Arm DB Row each arm

Maintain a tempo of :03 sec “down” on each of these movements in part 1. If you’re developing pull ups, use a box to jump your chin past the bar and slowly lower yourself.

Part 2 – 5 Rounds of:

5 Back Squat @ 275/185

12 Hand Release Push up

Back Squats coming from the rack

Saturday 4/1

Active Life Bulletproof Rx Seminar

GYM CLOSED FOR THE DAY