In the Gym March 15th
Strength Warm up: 10min C2 or Airdyne Wall Squats 3 x 5 Goblet Squats 2 x 10 Shoulder Openers 2 x 10 OH Walking Lunges @ 20# 4 x 10m Then: Workup to Heavy TGU with Barbell 2 x 5 @ 50% per side 2 x 4 @60% 2 x 3 @70% 2 x 2 […]
Strength Warm up: 10min C2 or Airdyne Wall Squats 3 x 5 Goblet Squats 2 x 10 Shoulder Openers 2 x 10 OH Walking Lunges @ 20# 4 x 10m Then: Workup to Heavy TGU with Barbell 2 x 5 @ 50% per side 2 x 4 @60% 2 x 3 @70% 2 x 2 […]
Warm up: AD or C2 10 min 3 x 5 Wall Squats 2 x 10 Goblet Squats 3 x 5 BSSU Then: Deadlift – work up to 1RM REST 2 – 3 min between efforts at or above 80%; 10 @ 95 5 @ 135 3 @ 165 1 @ 185 1 @ 205 1 […]
Strength Warm Up 10min C2/AD 3×5 wall squats 3×8 goblet squats 3×5 squat jumps + tuck jumps 2×10 shoulder openers Then: Workup to Heavy FS 2 x 5 @ 50% 1RM 2 x 4 @60% 2 x 3 @70% 2 x 2 @80% 5 x 1 @ 90% Rest 2 min between sets above 80% […]
Strength Warm up 10:00 Ski Erg 3 x 5 wall squats 3 x 8 Strict press 3 x 8 shoulder openers 3 x 8 Goblet Squats @40#, 50#, 60# KB 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Work up to 2RM Front Squat Then: 2x FS @ 80%1RM + 5x Box Jump […]
Strength + Supplemental 10:00 Warm Up 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat 2x20m OH Lunge Then Renegade Man-Maker Ladder: 10 reps @ 2 x 15# DB 8 reps @ 2 x 20# DB 6 reps @ 2 x 25# DB 4 reps @ 2 x 30# DB 4 x 2 reps @ 35#/40# […]
Strength 10:00 Warm Up Wall Squat 3 x 5 Squat 2 x 10 OTB 5 x 5 18” box Shoulder Openers 2 x 10 SOTS 3 x 5 @ 5lb Then Work up to 80% Overhead Squat (OHS) Then 6 x 3 OHS 80% 1RM 45/95lbs rest 2 min between sets Then Split Squats […]
Strength 10:00 warm up 3 x 5 wall squats 3 x 10 Shoulder openers Then: 5x Pull Up 5x Chin Up 5x Plank Row 3 rounds Then: Clean + FS + OH Press 5 + 10 + 15 + 20 + 15 + 10 + 5 reps of each Then: Bench Press Strip Sets Max […]
Strength + Supplemental Warm up:10min C2 or Airdyne wall squats 3 x 5 goblet squats 2 x 10 shoulder openers 2 x 10 SOTS Press 2 x 5 OH Walking Lunges @ 20# Then: Workup to Heavy TGU with Barbell 2 x 5 @ 50% per side 2 x 4 @ 60% 2 x 3 […]
Strength Warm Up 10:00 Wall squats 3×5 Goblet squats 2×10 Shoulder openers 2×10 SOTS 3×8 Foam roller Then 6 Way Olympic Complex 6x Dead Lift + 6x Clean + 6x Front Squat + 6x Push Press + 6x Overhead Squat + 6x Back Squat + 6x Push Up 3 rounds, increase weight each round Then […]
Strength 10:00 Warm Up 3 x 5 Wall Squats 3 x 5 Cuban Press 2 x 10 Shoulder Openers then work up to heavy SLSLDL 5, 3, 1, 1, 1…go until you max out then KB Complex @ 30# 5 x Snatch 5 x Reverse TGU 5 x Windmill do 5 rounds, rest 1:00 between […]