Wednesday 10-18-17

1. Strength

Take 10 minutes to build to a heavy set of 3

Overhead Squat


rest 2 minutes


Then at 65% of above weight perform max reps in 1 minute


2. Metcon


21 Thrusters (95/65)

21 Burpee Over the Bar

200 m run

Rest 2:00


18 Thrusters (105/75)

18 Burpee Over the Bar

200 m run

Rest 1:30


15 Thrusters (115/85)

15 Burpee Over the Bar

200 m run


Rest 1:00


12 Thrusters (135/95)

12 Burpee Over the Erg

200 m run

*total time including rest

Thursday 10-12-17

Post chain madness tempo 4,1,1,1

1a) Single Leg Bridge- 3x10

1b) Single Leg KB Deads- 3x10

2a) Dumbell Bent Over Row- 3x10

2b) Dumbbell Rear Delt Flys- 3x10

3a) Hip Extension off GHD- 3x10

3b) Banded or DB fire hydrant- 3x10

4a) Barbell High Pulls- 3x10

4b) Hamstring Curls on med ball- 3x10

Mobility

Spend 2 minutes in Samson w/ banded distraction from rack

Spend 2 minutes in adductor and Glute stretch w/banded distraction from rack

Spend 2 minutes in Goblet squat. 

 

upload.png
upload.png

Monday 10/1/17

1. Take 8 minutes to build to a moderately heavy Pause Overhead Squat *3 second pause at bottom.

 

2. Squat Snatch

EOMOTM 10

Start at 70% for doubles and work your way up. Try not to miss.

 

3.  Metcon

AMRAP 14:

18 Calorie Row

15 Wall Balls (20/14)

12 Dumbbell Snatches (50/30)

9 Toes to Bar

Thursday 9-21-17

Bench Press- 3x5 at 73% and building to top set.

 

WOD 4 Rounds

Buy In:60 Ring Support

30 Russian Twists

20 Push Ups

400 m Row

20 Step ups

Cash out:60 Ring Support

Accessory:

4x12 Tricep Extensions

4x12 Lateral Raises

Aether Built

Back Squat- 3x8

Lunges- 3x20

RDL- 3x8

TRX ham curls- 3x10

Barbell Bridge- 3x10

GHD sit ups- 3x20

 

Tuesday 9/18/17

 1. Conditioning

AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining

Aether Built

1) Over Head Press- 3x8

2) Dumbbell single arm bent over row- 3x8

3) Barbell Hi Pull-  3x8

4) Dips- 3x8

5) Dumbbell Hammer Curl- 3x10

6) Banded Tricep Extension- 3x10

7) Lateral Raises- 3x10

Keep cardio to 20 min or less each day. Only train in fed state whether weights or cardio.