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Weekly Workouts 11/5 – 11/10

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Monday 11/5/18

Warm Up: (~10 min)

1:00 Crawling (use a variety of positions, directions and styles of quadruped crawling)

…then…

2-3 sets

10/side Lateral Box Step Up

10/side Side Plank Clamshells

5/side Russian Step Ups

5 Goblet Squat/Back Squat

Part 1: (~25min)

4 Sets

5 Back Squat @42X1 tempo (linear, use 10% less than your heaviest set last week)

rest 1:00

10 Dual DB Bent Over Row @31X1 tempo (moderately heavy, adjust based on last week)

rest 1:00

Part 2: (~15min)

3 Sets

10/side Front Rack Step Up @challenging load

1:00/side Tall Plank (on rings if you can)

rest 1:00

Part 3: (~10 min)

6 min AMRAP

7 Handstand Push Ups

15 Sumo DL @185#/115#

Tuesday 11/6/18

Warm Up: (~10min)

Crossover Symmetry Activation Protocol

…then…

2-3 Sets

10 Snatch Grip DL

10 Snatch Grip BTN Press

10 Overhead Squats

Part 1: (~20min)

5 Sets

2 High Hang Snatch + 1 Hang Snatch Above Knee (progressive or linear, NO MISSED REPS)

Part 2: (~12min)

3 Sets

100” KB Front Rack Carry @heavy

6-8 BTN Press @challenging but not maximal

Part 3: (~15min)

10 min AMRAP

10 DB Hang Cleans @50#/30#

10 Ring Rows

20 Cal Bike

Wednesday 11/7/18

Warm Up: (~10 min)

2-3 Sets

3×1 Forward Roll + 3 Jump Squats

25’/direction Gorilla Walk

10/side Thoracic Bridge

10 Band Pull Aparts

Part 1: (~17min)

4 Sets for Quality

6/side KB See-Saw Press @31X1 tempo

10 BB Upright Row @30X1 tempo

40 Deadbugs (VERY SLOW AND CONTROLLED)

Part 2: (~18 min)

4 Sets

5 Broad Jumps (max effort, break these into single jumps)

2-3 Deadlifts @heavy

rest 2:00

Part 3: (~12min)

3 Sets

1:00 Overhead Hold

1:00 Front Rack Hold

1:00 Bottom of Front Squat Hold

rest as needed

*use the same weight for all holds, go right from one to the other.

Thursday 11/8/18

Warm Up: (~8 min)

2-3 Sets

10/side Tall Plank Shoulder Taps

10/side KB Windmill

10/each Lateral Lunge

Part 1: (~45min)

40 min AMRAP

1000m Row

100’ Mixed KB Rack/Overhead Carry (switch at 50’)

5-8 Push Ups @31X1 tempo

5-8 Inverted Row @31X1 tempo

5-8 Goblet Squat @31X1 tempo

*your approach here should be very easy pace, no unbroken sets, repeatable efforts each round.

Friday 11/9/18

Warm Up: (~10 min)

2-3 Sets

10/side Lateral Banded Walk

10 BB Glute Bridge @progressive

5 Dual DB DL

Part 1: (~20 min)

4 Sets

5 Deficit Deadlift @40X1 tempo (linear, use 10% less than your heaviest set last week)

rest 1:00

10 Glute Bridge DB Floor Press @30X1 tempo (moderately heavy, adjust based on last week)

rest 1:00

Part 2: (~14 min)

3 Sets for Quality

20 Banded Good Mornings @31X1 tempo

1:00/side Side Plank

Part 3: (~15min)

3 Sets

2:00 AMRAP

30 DU

5 Chest to Bar Pull Ups

3 Thrusters @135#/95#

Rest 2:00

Saturday 11/10/18

Warm Up: (~10 min)

2-3 sets

8 Primal Pull Through

6-8 Goblet Loaded Kang Squats (use DB or KB)

6-8 DB Hang Clean + Push Press

Part 1: (~20min)

4 Sets

8-12 Front Loaded Sandbag Squats @30X1 tempo

rest 1:00

8-12 Supinated Grip Bent Over Row (BB) @21X2 tempo

rest 1:00

Part 2:

Follow the Leader Format

1 Set

.75 – 1 mile Rogue Bike

50-75 KB Swings @53#/35#

750m – 1000m Row

50-75 DB Front Squats @50#/30#

30-50 Push Ups/Hands Elevated

30-50 Ring Rows

*For set up use 6-8 lanes moving from the Wall Ball Storage toward the Rig.  Athletes move as a team, you can’t progress to the next movement until your whole team is ready.  Scale volume based athlete ability.