STRENGTH
1) Conventional Deadlift w 1 second pause at knee on first 5 reps- 4x10
2) Single Leg Bridge- 4x12
WOD
“More is better”
9 minute Amrap
7 Hang Power Clean ( no contact) 155,105
7 Push Jerk 155,105
ACCESSORY
Med Ball Hamstring curls- 4x12
Wednesday 10-10-18
STRENGTH
“Liquid Core”
20 minute Amrap 1 minute rest in between rounds
20 Mountain Climbers
20 Ab Mat Sit Ups
50 Double Unders
:60 Plank
PUMP PARTY
4x15 Rear Delt Fly
4x15 Hammer Curls
Tuesday 10-9-18
STRENGTH
1) Back Squat- 4x10 w/1 second pause on first 5 reps.
2) Jump Squats- 2x10
WOD
“Heavens Sake”
15-13-11-9
Front Squat 135,95
Kettle Bell Swings
Chest 2 bar pull ups
Monday 10-8-18
STRENGTH
1) Bench Press- 4x10. w/1 sec pause on first 5 reps.
2) RIng Dips- 4x8.
WOD
“Goliath”
10 Rounds
10 Close grip Push ups
10 Air Squats
10 Power Cleans 135,95
Saturday 10-6-18
JACKED CITY
Build to a Heavy 2 Snatch Pull + 1 Power Snatch + 1 Full Snatch
Snatch Pulls- 4X6@85% 1rm
Snatch Balance- 4x3. Moderate load with 2 second pause in bottom.
Jump Squats- 3x10
Friday 10-5-18
STRENGTH
1) Front Squat- 3x8. Heavy as possible with good form.
2) Back Squat- AMRAP with the heaviest front squat weight
WOD
“Double Barrel”
10 Minutes to Build up to a 3 rep max touch and go power clean.
Rest 3 minutes
12-9-6
Power Clean@65% 1rm.
Strict Deficit HSPU
PUMP PARTY
Barbell Curls- 5x10
Lateral Raises- 5x10
Thursday 10-4-18
STRENGTH
1) Sumo Deadlift- 4x10
2) BB Glute Bridge- 4x10
WOD
“Blood Moon”
20 Minute Amrap
250 M Row
15 Toes 2 bar
10 Push Press 115,80
5 Turkish Get Ups. You Choose the weight.
ACCESSORY
Ball Hamstring Curls- 4x12
Wednesday 10-3-18
STRENGTH
1) Strict Chin ups w 2 second pause- 4x8
2) Supinated Bent Over Row- 4x10
3) Dumbbell Shrug- 4x10
WOD
“Gun Smoke”
4 Rounds
Minute 1: 50 Meter Sled Drag 90,45
Minute 2: 25 Alternating Db Hang Snatch 50,35(Do not drop dumbbells outside)
Minute 3: Rest
Tuesday 10-2-18
STRENGTH
1) Back Squat- 5x10. Heavier than last week.
2) Barbell Walking Lunges- 4x20. Heavier than last week.
3) KB Single Leg Deadlifts- 4x12
WOD
“The sharp side”
Buy In: 400 m Run
10-1 Ladder
Power Snatch 95,65
Burpee over Bar
Cash Out: 400 m Run
Monday 10-1-18
STRENGTH
1) Bench Press- 4x10. Heavier than last week.
2) Snatch Grip BTN Push Press- 4x8. Heavier than last week.
WOD
“ 3 against 1”
3 Minute Amrap
10 Dips
20 Wall Balls
Rest 3 minutes
3 Minute Amrap
15 Deficit push ups off 25 lb plate
40 Double Unders
Rest 3 minutes
3 Minute Amrap
10 Hand stand push ups
30 Air Squats
PUMP PARTY
Banded Tricep Extensions- 4x12