Nothing assigned for July 14, 2020

1:

Push Press : 3-3-3-3-3

Push Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Week 3 - Day 2

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2:

Lifting: Halting Clean Deadlift + Cleans

Halting Clean Deadlift + 2 Clean 1-1-1, using heaviest weight per set Halting Clean Deadlift + Clean 1-1-1, using heaviest weight per set

3x(1+2) 3x(1+1)

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3:

Clean Pull : 3x5

Clean Pull 3x5 Use the same weight for each set. Rest as needed between sets.

95-97% 1RM Clean

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4:

3 RFQ: Barbell Curls, Back Rack Lateral Box Step-ups and Weighted Russian Twists

3 rounds for quality of: 10 Barbell Curls, pick load 7 L/7 R Back Rack Lateral Box Step-ups, pick load 30 Weighted Russian Twists, pick load

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Skill Training:

10-8-6-4-2: Burpee Box Jumps, Ring Rows and Push-ups

10-8-6-4-2 reps, for time of: Burpee Box Jump Ring Row Push-up

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Nothing assigned for July 14, 2020

21-15-9: Deadlifts and Dumbbell Push Press

21-15-9 reps, for time of: Deadlift, 185/125 lbs Dumbbell Push Press, 40/30 lbs

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) (3 mins) - Front Scale (4 sets of 15 secs each leg, alternating) - Ring Support L-sits (or Ring Support Knee holds, or Seated Pike Leg Lift Hold) (2 sets of 30 secs, 30 second rest in between, accumulate as much time in the 30 secs if you can’t make the whole thing) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Empty Barbell OHS - Ring Rows Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Deadlift (empty barbell, standing position) - 5 x hip hinge to above knee - 5 x hip hinge to below knee - 5 x hip hinge to mid-shin DB Push Press (light dumbbells) 5 x DB shoulder press 3 x DB dip holds (front rack, upright) 3 x DB dip + extension (stand, squeeze quads and glutes) 5 x DB push press *When finished performing all movements load your barbell/increase your DB load and perform 3-5 reps at various loads up to working weight: - 95/65 - 135/95 - 185/125

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21-15-9: Dumbbell Deadlifts and Dumbbell Push Press

21-15-9 reps, for time of: Dumbbell Deadlift, pick load Dumbbell Push Press, pick load

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) (3 mins) - Front Scale (4 sets of 15 secs each leg, alternating) - Ring Support L-sits (or Ring Support Knee holds, or Seated Pike Leg Lift Hold) (2 sets of 30 secs, 30 second rest in between, accumulate as much time in the 30 secs if you can’t make the whole thing) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - DB OHS - DB Renegade Rows Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) DB Deadlift (light DBs, standing position) - 5 x hip hinge to above knee - 5 x hip hinge to below knee - 5 x hip hinge, bend knees to floor (one head of DB touching floor) DB Push Press (light dumbbells) 5 x DB shoulder press 3 x DB dip holds (front rack, upright) 3 x DB dip + extension (stand, squeeze quads and glutes) 5 x DB push press *When finished performing all movements increase DB load and perform 3-5 reps at various loads up to working weight: - medium load - workout load

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Strength 1:

Every 2:30 for 25 mins: Squat Clean + 2 Front Squat

Squat Clean + 2 Front Squat, pick load Every 2:30 for 25 mins.

Week 8 - Day 2 - PR Phase 10x(1+2)

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Strength 2:

Push Press : 1 Rep Max

Record your best Push Press 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

Work up to a 1RM.

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Work Capacity:

21-15-9-15-21: Power Cleans and Ring Push-ups

21-15-9-15-21 reps, for time of: Power Clean, 115/85 lbs Ring Push-up

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Core:

3 RFQ: Tempo Toes-to-bars and Good Mornings

3 rounds for quality of: 5 Tempo Toes-to-bars 6 Good Mornings, pick load

Tempo Toes-to-bars- 3 secs up, 3 secs down Good Mornings- AHAP

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21-15-9: Good Mornings and Pike Handstand Push-ups

21-15-9 reps, for time of: Good Morning Pike Handstand Push-up

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) (3 mins) - Front Scale (4 sets of 15 secs each leg, alternating) - Ring Support L-sits (or Ring Support Knee holds, or Seated Pike Leg Lift Hold) (2 sets of 30 secs, 30 second rest in between, accumulate as much time in the 30 secs if you can’t make the whole thing) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Air Squats - Inch Worms Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Good Mornings - Perform 5-10 reps Pike Handstand Push-ups - Perform 3-5 reps

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Diane

21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-up

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) (3 mins) - Front Scale (4 sets of 15 secs each leg, alternating) - Ring Support L-sits (or Ring Support Knee holds, or Seated Pike Leg Lift Hold) (2 sets of 30 secs, 30 second rest in between, accumulate as much time in the 30 secs if you can’t make the whole thing) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Empty Barbell OHS - Ring Rows Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Deadlift (empty barbell, standing position) - 5 x hip hinge to above knee - 5 x hip hinge to below knee - 5 x hip hinge to mid-shin Handstand Push-ups - Perform 3-5 reps *When finished performing all movements load your barbell and perform 3-5 reps at various loads up to working weight: - 95/65 - 135/95 - 185/135 - 225/155

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