Week of 11.26.17

DELOAD WEEK

Lift no more than 70% of your normal working weights this week.  No high impact cardio.  Active recovery- play ball games, swim, bike etc.  

Posted on November 27, 2017 .

Week of 10.29.17

DELOAD WEEK

Lift no more than 70% of your normal working weights this week.  No high impact cardio.  Active recovery- play ball games, swim, bike etc.  

Posted on October 29, 2017 .

Week of 9.25.17

DELOAD WEEK

Lift at no more than 70% of normal working weights.  Active recovery, no running/high impact.  Hike, swim, bike, row, etc. but in general take it easier.

Posted on September 25, 2017 .

Week of 8.20.17

DELOAD WEEK

Lift at no more than 70% of normal working weights.  Active recovery, no running/high impact.  Hike, swim, bike, row, etc. but in general take it easier.

Posted on August 20, 2017 .

8.6.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Barbell Bench/Row Supersets: Set a timer for 30 Minutes.  Work up to a weight for DB bench that you can do 6-7 reps and it feels like you have 1 or 2 reps left in the tank.  Stay at that weight. For 30 Minutes, do as many sets as possible of:
    5 or more reps barbell bench (as many reps as you can leaving 1 or 2 reps in the tank)
    5 or more pull-ups/chin-ups or pendlay rows.  In between each set, do the Y+L shoulder mobility drill. 
  2. 5 Minute AMRAP:
    10 Pushups on DB's
    10 Renegade Rows
    10 Mountain Climbers
    -REST 2 MINUTES WHEN DONE-
  3. 10 Minutes continuous:
    Run 100m
    Plank 30 Seconds
    -REST AS YOU TRANSITION TO STEP 4-
  4. 20 Minutes Swim (preferred) or bike/row

     
Posted on July 30, 2017 .

8.4.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Front Squat: Work up to a max (a daily max, doesn't need to be your true 1RM).  
  2. Take 20% off that max.  Set a timer for 20 Minutes: 
    Do as many sets of 3-5 reps as possible within that time limit.  If you hit failure before then, you're done.
  3. 5 Minute AMRAP
    20 Air Squat
    20 KB Swing
    -REST 2 MINUTES WHEN DONE-
  4. 10 Minute AMRAP
    10 Iron Mikes (alternating jumping lunges)
    8 Burpees
    5 Hanging Knees-to-Elbows
    -REST AS YOU TRANSITION TO STEP 6-
  5. 20 Minutes Swim (preferred), or bike/row
Posted on July 30, 2017 .

8.2.17

Warm-Up
3x
SAM Shoulder Mobility Drill
10 Pushups
__________

  1. Military Press.  Warm up to a heavy "max" of 5 reps*
  2. Take 20 minutes.  Do as many sets of possible of 3 MilPress @ your weight from step one, and a max set of chin-ups (palms in) at bodyweight.  In between, one set of shoulder extension stretch.
  3. Seated DB military press: 3 sets of 10-20 reps.  Superset with max reps of DB Rows @ about 1/3 of bodyweight.  Work briskly between sets, taking little to no rest.  
  4. 5 Minutes: complete as many KB Snatches as possible
    -REST 2 MINUTES WHEN DONE-
  5. 10 Minute AMRAP
    5 Push Press with 2 KB's or DB's
    7 KB Swings
    20 Full Body Crunch
    -REST BY TRANSITIONING TO STEP 6-
  6. 20 Minutes: Swim (preferred), bike or row 

*Max of 5- the most weight you can do TODAY of 5 reps, leaving maybe one rep in the tank with solid form.

Posted on July 30, 2017 .