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Weekly Workouts 9/18-9/23

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Monday 9/18

Warm up – 3 sets of:

10 Squat Press out

5+5 Lateral Step up

10 Groiners

Part 1 – 6×4 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 the barbell to the floor.

Part 2 – 3×5+5 Single Leg Glute Bridge

Place foot on a plyo box and perform using light weight, with a slow, controlled eccentric phase.

Part 3 – 4 Rounds for time:

250m Row

15 KB Swing @ 53/35

Tuesday 9/19

Warm up – 1 set of:

2:00 soft tissue prep (lats, delts, upper back)

Accumulate 2:00 of hang time, from various grips

25’-50’ of a quadruped, slow crawl

25’-50’ of a crab walk

3×5+5 Half-Kneeling press

Part 1 – 3 sets of 1 Press + 1 Push Press

For Part 1 use moderate, progressive weight. This should be a primer for Part 2. 

Part 2 – 5 sets of 3 Split Jerks

Use progressive weight here, with no misses! Last set should be challenging!

Part 3 – 2 Rounds for Max Reps

2:00 Max Calorie Assault Bike

2:00 Max Burpee Box Jump @ 24”/20”

2:00 Rest

Wednesday 9/20

Warm up – 3 sets of:

:20 sec supinated hang from pull up bar

10 Primal Pull thru + push up

50’+50’ 1-arm OH Carry

5+5 Bottoms up KB Press

Part 1 – Coach-led KB Snatch Warm up

Part 2 – 15 Minutes for Quality:

1 Weighted Chin up

1 KB Snatch + 1 KB Press + 25’ OH Carry

Part b is to be done with 1 KB, perform each movement once on both arms, before rotating back to the chin ups.

Part 3 – 6 Rounds:

3+3 1-arm KB Thruster

20 Double Unders

100’ Sandbag Carry @ challenging weight

Thursday 9/21

Warm up – 1 set of:

150m straight leg row (try supinated grip!)

20 Leg abducted rocks on each leg

10+10 Primal Pull through + Pigeon

20 Glute Bridge

150m straight leg row (try supinated grip!)

Part 1 – 30 Minute AMRAP w/ a partner:

Odd Minutes: Row for max Calories

Even Minutes: Rest, while your partner rows

Part 2 – 10 minutes for quality:

10 Glute Bridge w/ 3 sec hold at the top

10 Abmat Sit up

Friday 9/22

Warm up – 2 sets of:

1:00 soft tissue prep rear delts, upper back, lats

:30 sec Sciatic Nerve floss each leg

10+10 Straight Leg Lift

5 Sumo Stance Good Morning

Part 1 – 6×4 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 – 3×5+5 Weighted Step up

Weight should be moderate/challenging. Choose from DB/KB in farmer position, or barbell in front rack. Keep the same loading for the next few weeks!

Part 3 – 3 Rounds for time:

15 Hang Power Clean @ 95/65

15 Burpees over the bar

Saturday 9/23

Gym is closed for the ROCovery 5K. Join us as Seneca park for an awesome day of running, or come out and hang at the Boomtown table!