Week of 5.14.17

DELOAD WEEK

Lift at no more than 70% of your normal working weight this week.

No running other than a ball game.  In general, light lifting and low impact cardio.

Posted on May 14, 2017 .

5.13.17

STATION DAY

  1. 10 Minutes Step Up- use bench, chair or steps between 18-24"
  2. 10 Rounds:
    1 Minute Single-Unders
    30 Seconds Rest
Posted on May 7, 2017 .

5.12.17

GYM DAY

Warm-Up:
3x
SAM Shoulder Mobility Drill
HAM Hip Mobility Drill

LIFT

  1. Military Press & Weighted Chinups: warm up from empty bar to working weight
  2. Military Press: Do one all out set.  Pause 30 seconds, do another.  Pause 30 seconds again, and one more all out set.
  3. Weighted Chinups- repeat step 2 for weighted chinups
  4. Deadlift: warm up from empty bar to working weight
  5. Put on belt.  One all out set of deadlift
  6. Take 20-25% off the bar.  Every minute on the minute for 10 minutes, 5 reps 
Posted on May 7, 2017 .

5.9.17

GYM DAY

Warm-Up
3x:
SAM Shoulder Mobility Drill
HUG Hip Mobility Drill

LIFT

  1. Bench Press & Row: warm up from empty bar to your working weight.  
  2. Bench Press: Do one all out set at working weight.  
  3. Bench: Immediately drop 20-25% from the bar- do one more all out set
  4. Row: repeat steps 2 & 3 for row.  Wear a belt.
  5. Squat: warm up from empty bar to your working weight
  6. Wear a belt- repeat steps 2 & 3 for squat.
Posted on May 1, 2017 .

5.7.17

STATION DAY:

Sled day: Using sled (whether purchased or makeshift): 

Load with weight approximately 50% of your bodyweight.  Pull as continuously as possible for 15 minutes straight.  Enjoy.  

Posted on May 1, 2017 .

5.6.17

GYM DAY

Warm-Up:
3x:
SAM Shoulder Mobility Drill
HUG Hip Mobility Drill

LIFT:

  1. Military Press & Weighted Chin: warm up to working weights
  2. Military Press: Put on belt- one all out set at working weight.  Using rest-pause method, rest 20-30 seconds, then one more all out set.  Rest another 20-30 seconds, and one more all out set.
  3. Weighted Chin: repeat step 2 for weighted chin-ups at your working weight.
  4. DEADLIFT: warm up from empty bar to working weight
  5. Put belt on- one all out set at working weight
  6. Take 20% off bar- Every minute on the minute, 5 reps.  
Posted on May 1, 2017 .

5.4.17

STATION DAY

Warm-Up:
3x:
10 Lunging Dislocates
10 Double Unders

WORKOUT:

(1) Using either 2 KB's or a sandbag weighing about 40-60 lbs.
50 Clean and Press for time:
(2) 5 Minutes AMRAP with sledgehammer
10 spear thrusts each side
10 "10-to-2" each side
10 Fireman Chops each side

Posted on May 1, 2017 .

5.3.17

GYM DAY
Warm-Up
3x: 
SAM Shoulder Mobility Drill
10 Clapping Pushup
10 DB or KB Row

LIFT:

  1. Bench Press & Pendlay Row: Warm up from empty bars to working weights
  2. Bench Press: do one all out set at working weight.  Rest 20-30 seconds, one more all out set.  Rest 20-30 seconds, and one final set.  
  3. Row: Put on a belt.  Do one all out set at working weight, stopping if your form deteriorates.  
  4. Row: Take about 20% off the bar.  Do one more all out set.  
  5. Squat: Warm up from empty bar to working weight
  6. Squat: with a belt on- do one all out set.
  7. Squat: Take about 20% off the bar.  One more all-out set.  
Posted on May 1, 2017 .

5.1.17

STATION DAY:

Sled day: Using sled (whether purchased or makeshift): 

Load with weight approximately 50% of your bodyweight.  Pull as continuously as possible for 15 minutes straight.  Enjoy.  

Posted on April 23, 2017 .