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Weekly Workouts 11/12-11/18

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Monday 11/13

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 – Floating Deadlift

2×5 @ 75% of 1RM

2×2 @ 85% of 1RM

1×1 @ 90% of 1RM

Adjust the J-cups to about hip height. Take the bar off the rack and lower the bar to about 2” off the floor, then deadlift it back up to the hips. Maintain all components of a normal deadlift, without touching the floor

Part 2 – 15 Minute AMRAP

21 Cal Row

15 Push Press @ 95/65

9 Toes 2 Bar

Tuesday 11/14

Warm up – 1 set of:

30 sec goblet squat hold

20 band pull apart

20  band pass thru

8+8 Bottoms up press

6-8 OHS w/ light – moderate weight

Part 1 – Coach-Led barbell warm up.

Part 2 – 3×5 Hang Snatch, from the above knee position

This is going to be tough, so use moderately challenging weight. The higher rep scheme will teach you to be fast in catching the bar in the bottom, due to fatigue from the first couple reps. If you can, add weight each set.

Part 3 – 4×3 Snatch Grip Deadlift

Look to use weight that is heavy relative to your 1RM Snatch. I would use 15-20lb over my best Snatch weight. Maintain an eccentric phase here to help strengthen the pulling positions. 

Part 4 – 21-18-15-12-9-6-3

KB Swing @ 70/53

Air Squat

Wednesday 11/15

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:

5 Supinated Ring Row + 5-7 sec Hold after last rep.

4-7+4-7 Seated KB Sea-saw Press

10 sec Isometric hold in bottom of Dip

10 sec Ring Supported Lockout

Still use a weight vest for the row, now add an isometric hold at the top after your 5 reps. Add weight to the Sea-saw press this week and we are adding total time to our isometric ring holds.

Part 2 – 6 Rounds

20 sec Battle Rope

20 sec Rest

20 sec DB Snatch

20 sec Rest

20 sec Box Jump

20 Sec Rest

Part 3 – 3 sets of:

200’ Double KB Front Rack Carry @ moderate weight

Rest 1:00

Thursday 11/16

Warm up – 1 set of:

500m Row @ 5k 500m Pace + 8 Sec

25’ Samson Lunge

15+15 Straight Leg Swings

15 Glute Bridge

10+10 Lateral Step ups

500m Row @ 5k 500m Pace

If you’re a biker, sub Assault bike for the rowing in the warm up.

Part 1

ROWERS:

9 Rounds of:

350m Row @ 5k 500m Ave – 5-7 sec

Rest :45 sec

3,150m Total, If your 5k 500m ave pace was 1:55, I’m looking to perform each set @ 1:48-1:50 this week.

BIKERS:

10 Rounds of:

.5 Mile Bike @ Ave 8 Mile Pace + 6-8 MPH

Rest :45 sec

5 Miles total, If your Ave MPH for your 8 Mile Test was 20, I’m looking to perform this at 26-28 Miles per hour. So – increasing pace this week!

Part 2 – 4 rounds for quality

10 sec L-Hang

8-10 Ab Roll out

30 sec suitcase Hold @ Heavy

Friday 11/17

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 – Front Squat

2×5 @ 75% of 1RM

2×2 @ 85% of 1RM

1×1 @ 90% of 1RM

Part 2 – 3 sets of:

6+6 Reverse Lunge

6-8 Feet Elevated Rack Pull up

Add DB’s in the farmer carry position for part 2A. The Rack Pull up elevates the feet on a plyo box and uses an adjustable pull up bar as your pull up bar. We can look to add weight by placing a dumbbell in our lap.

Part 2 – 5-6 Rounds:

5+5 Single Arm KB Thruster @ 53/35

5-10-15 suicide sprint

Rest :30

Saturday 11/18

Warm up – 2-3 sets of:

Accumulate 1:00 of hang time from rings/bar

10 Scapular Push ups

3-5 Eccentric Chin ups

8+8 Single Arm KB Press @ moderate weight

Part 1 – 4 sets of:

3 Push Press

8+8 1-Arm Upright Row

Look to increase weight with the push press each set and maintain a slower down than up phase with the upright rows.

Part 2 – For time, with a partner:

2 Mile Assault Bike

100 Abmat Sit ups

100 KB Swing

2 Mile Assault Bike

100 KB Swing

100 Abmat Sit ups

2 Mile Assault Bike

Divide up reps evenly with a partner and rest while your partner is working.