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Weekly Workouts 6/12-6/17

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Monday 6/12

Warm up – 1 set of:

2:00 tissue prep: quads, hips, glutes, t-spine, calves

Tri Planar Lunge

Accumulate 1:00 goblet squat hold w/ light KB

20 total lateral lunges

50’ Walking Lunge, no weight

Part 1:

6×10 Goblet Squat w/ KB or DB @ 60-65% of Test Bell or DB.

Reps should be performed controlling the eccentric phase

Part 2:

10 Rounds of:

5+5 Rotational Med Ball throw @ 20/14

5 Pull up

5 Dips

As an RX plus, add a weight vest, perform ring dips and strict pull ups.

Tuesday 6/13

Warm up – 3 sets of:

10+10 Straight Leg Lifts

8-10 KB Deadlift

50’+50’ 1-arm KB rack carry

Part 1:

Coach-Led Barbell Warm up

Part 2:

5 sets of Muscle Clean + Power Clean

Look to build to a heavy complex adding weight after each set.

Part 3:

3×5 Clean Grip DL @ HEAVY, pausing below knee and above knee

Ideally, this should be about 120% of your best clean and jerk. Look to use same weight as last week.

Part 4:

6-8 Sets of:

100’ Sled Sprint @ light

2 Seated Box Jump

Rest 1-2 Minutes

Wednesday 6/14

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:

15 Minutes for Quality

Strict HSPU

5 Horizontal Band Row

Any Dip Variation

Perform HSPU reps in a 2-3-4 sequence. 2 of each, 3 of each, and then 4. After 4, go back down to 2. Use “slower down than up” tempo and pause at the top of each rep. Sub Double KB press (on the bell) for HSPU. Use :03-:05 sec eccentric on the Band Row

Part 2: 

7-8 Rounds:

200’ Side Shuffle (down + back 50’ x2)

8 DB Jerk

:30 sec Plank

1:00 Rest

DB Jerk weight should be 50-70lb for the gentlemen and 35-45 for the ladies. Feel free to add a weight vest, if necessary

Thursday 6/15

Warm up – 1 set of:

2:00 Row @ conversational pace

1:00 Voodoo Floss lower leg on each side

5+5 Eccentric Ankle Dorsiflexion

2×15 Banded Good Morning

20-30 Single Under

Part 1:

5 Rounds of:

3 Min AMRAP of:

500m Row

Max Jump Rope in remainder

Rest 3:00

Feel free to perform double unders or single unders during the remainder of each round.

Part 2:

3 sets of:

200’ Farmer Carry w/ moderate weight

30 sec Rest

This is a two-handed farmer carry.

Friday 6/16

Warm up – 1 set of:

Accumulate 2:00 of hang time from bar, alternating grips

100’+100’ Bottoms up KB carry

10-12 Scapular Push ups

3×5 Bench Press (progressive weight)

Part 1:

4 sets of:

4 Bench Press

10 DB Romanian DL

Maintain same eccentric tempo of :03 sec. See if you can add weight this week on both a+b.

Part 2:

3 sets of:

10-12 Bent Over Reverse Fly w/ DB @ light weight

10-12 Banded Axle Bar Curl

Part 3:

21-15-9

Deadlift @ 225/135

Burpees over the bar

Saturday 6/17

Warm up – 3 Sets of:

30 sec goblet squat hold

12 total Lateral Lunge

Tri-Planar Lunge

2×5 Tuck Jumps

5 Back Squat (progressive weight)

Part 1:

5 sets of:

3 Back Squat (progressive weight)

2-1-2-1-2 Standing Box Jump

Part 2 – For time, with a partner

100 Cal Row

400m Sand Bag Carry

50 Power Clean @ 135/95

400m Sand Bag Carry

100 Cal Row

Divide repetitions evenly with your partner. Hand the sandbag off to your partner as needed on the Sandbag runs.