Blog Search

Weekly Workouts 7/16 – 7/22

By: 0

Monday 7/17

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:

5×12 Goblet Squat w/ KB or DB @ 70-75% Test Bell or DB.

Reps should be performed controlling the eccentric phase

Part 2:

12 Min AMRAP:

6 Deadlift @ 225/135

9 Push up

12 Lateral Bar Jumps

Tuesday 7/18

Warm up – 3 sets of:

:30 + :30 Sec Samson stretch on each side

10+10 Lateral Lunge

5+5 Box Step up, holding KB in goblet Squat position

Part 1:

Coach-Led Barbell Warm up

Part 2:

6×1 Clean from below knee position

Part 3:

4×3 Clean Pull (floor, below knee, below knee)

Look to use a similar weight as last week.

Part 4:

2:00 Row for Max Calories

2:00 Rest

2:00 Row for Max Calories

Wednesday 7/19

Warm up:

Accumulate 2:00 of Hang time on bar or rings

3×5+5 Bottoms up KB Press

3×25’ Crab Walk

3×6-8 Tempo Push up

Part 1:

15 Minutes for quality:

:30-:40 sec HS Hold (any variation)

2, 3 Eccentric Pull ups (pronated grip)

2, 3 Dips (any variation)

This segment should include a :03 sec eccentric phase at the very least. Feel free to work with a longer tempo. Try a new variation and continue to hold that tempo. Alternate between sets of 2 and 3 with the Pull up/Dips.

Part 2:

15 Min EMOM

Min 1: 2-3 Agility Ladder Drills

Min 2: 5 Toes 2 Bar + 20 Double Unders

Min 3: HEAVY Sled Push

Thursday 7/20

Warm up – 1 Set of:

2-3 Minutes Row @ conversational pace

Rapid Toe Touch Sequence

Soft Tissue Prep: lats, upper back, triceps, glutes

3×5+5 Single Leg DL w/ empty bar

2×1:00 Prayer Stretch

Part 1:

3-4 Rounds of:

Run 800m

20 1-Arm OH Walking Lunge

Rest 2:00

OH Walking Lunges should be 10 on one arm, then 10 on the opposite arm.

Part 2:

3-4 Rounds of:

10+10 Thoracic Rotations from bottom of squat

5+5 Lateral Step ups

6 Sumo DL @ moderate weight

Friday 7/21

Warm up – 2 Sets of:

:30-:45 sec Supinated hang

10-12 Crossover Cable Row

10-12 Crossover Cable Reverse Fly

Tri-Planar Lunge

8+8 Lateral Step up

Part 1:

4 sets of:

4 Bent over Barbell Row

8+8 Elevated Split Squat

Weight for split squat should be moderate, allowing for the :03 sec tempo across all sets

Part 2:

3 sets of:

12 DB Floor Press

8 Overhead Tricep Ext

Part 3:

21-15-9

Hang Power Snatch @ 95/65

Box Jump @ 24”/20

Saturday 7/22

Warm up – 3 sets of:

:30 sec soft tissue prep delts, upper back

:30 sec Sciatic Nerve floss each leg

10+10 Straight Leg Lift

5+5 Single Leg DL w/ Axle Bar

Part 1:

15 Minutes, working to a 1RM Axle Bar Deadlift

Part 2:

With a partner…

5 Rounds

400m Run

20 Shoulder 2 OH @ 135/95

20 KB Swing @ 70lb/53

Pairs will run together, then split reps of Shoulder 2 OH and KB swing as 10 for each partner.