Weekly Workouts 3/10-3/16

MONDAY 3/11/19

Warm Up: (12 min)

3 Sets @progressive effort

– 1:00 Bike

– 5 Back Squat (add load 2nd & 3rd set)

– 1:00 Bent Knee Hollow Hold

Part 1: (20 min)

10-8-6-4-3

– Back Squat @progressive to heavy @21X0 tempo

Record your heaviest weight as your 3RM for Back Squat

* Perform a 1:00 Front Plank prior to each set of Squats. Rest as needed between sets.

Part 2: (14 min)

10 min Grind

– 10 DB Romanian Deadlift @moderate

– 10 Push Ups

– 10 Strict Knees to Elbow

Part 3: (10 min)

2 Sets

– 1:00 Goblet Squat Hold

– 10 Primal Pull Through

– 1:00 Down Dog

– 1:00 Child’s Pose

– 10 Hips Down Push Ups

 

TUESDAY 3/12/19

Warm Up: (10 min)

3 Sets @progressive effort

– 1:00 Row

– 5 Broad Jumps

– 5 KB Swings

Part 1: (20 min)

4 Sets @heavy

– 1 Hang Muscle Clean + 1 Hang Power Clean + 1 Clean

*All reps are coming from below the knee. Rest as needed between work sets.

Part 2: (24 min)

Chipper (Waterfall start)

– 3:00 Bike @hard effort

– 3:00 DB Thrusters @moderate

– 3:00 Burpees

– 3:00 KB Swings @moderate

– 3:00 Box Jumps @moderate

*Looking for max reps on each movement (cals on the bike), rest as needed and be sure to break up your work if you feel your positions deteriorating.

Part 3:

– 2-3 min Deep Belly Breathing in Heel Sitting Position

 

WEDNESDAY 3/13/19

Warm Up: (12 min)

3 Sets

– 1:00 Jump Rope

– 10 Straight Arm Banded Pull Downs https://www.youtube.com/watch?v=HA5EYMMrxH8

– 10 Hollow Hold Banded Pull Overs https://www.youtube.com/watch?v=0x4ciTybW4g

– 10 Banded Horizontal Rows

*Slow and controlled on all banded movements!!

Part 1: (8 min)

– Max Reps Strict Pull Ups

*If you can’t do any strict pull ups sub with an adjustable pull up bar or ring rows.  Be sure that you record your set up along with reps achieved.

– Max Reps Push Ups @21X0 tempo

*If you lose position or tempo than your set is over, don’t count poorly performed reps.  If you can’t do any push ups elevate your hands until you can successfully perform at least 5 reps, again be sure to record your set up.

Part 3: (10 min)

5 Sets Every 1:30

– 3 Power Cleans @heavy

– 6 Lateral Burpees Over the Bar

– 9 Jump Squats

Part 4: (18 min)

12 min for Quality

– 200m Supinated Straight Leg Row
– 20 Alternating Groiners
– 10 Hips Down Push Ups
– 10 Supinated Barbell Bicep Curl to Press @very light

 

THURSDAY 3/14/19

Warm Up: (12 min)

3 Sets

– 1:30 Row @moderate pace

– 9 Stationary Inchworms

– 6/side 1-Arm Ring Row

– 6/side 1-Arm KB Rack Reverse Lunge @20X1 tempo

Part 1:(40 min)

10 Sets

– 500m Row @2K pace from last week

– Rest 1:30

Part 2: (4 min)

– 2-3 min Deep Breathing with Legs Up the Wall

 

FRIDAY 3/15/19

Warm Up: (12 min)

3 Sets

– 1:00 Jump Rope

– 15 Air Squats

– 10 KB Swings @heavy

– 5 Vertical Jumps (hard effort)

– 10 Superman to Hollow Hold

Part 1:(16 min)

12 min Every 1:30

– 3 Deadlift @progressive to heavy @20×1 tempo

*building to a very heavy or maximal 3 rep for the day

Part 2: (15 min)

10 min Grind

– 15 Front Squats

– 7 Strict Press

– 3 Box Jumps @high box (not maximal, these should be hard but you shouldn’t be missing reps)

*Use same load for Front Squats and Press (heavy press should = a light front squat) If you have a very large discrepancy between your fr. squat and your press then modify to a push press.

Part 3: (10 min)

3 Sets

– 16 Deadbugs @very slow

– 16 Bird Dogs @ very slow

– 1:00 Ring Plank

Part 4: (3 min)

– 1 min Deep Breaths in Toe Sitting Position

– 1 min Deep Belly Breaths in a Seated Forward Fold Position

 

SATURDAY 3/16/19

Warm Up: (10 min)

2 Sets

– 1:00 Bike

– 1:00 Reverse Lunges (alternate legs)

– 1:00 Plank Ups

– 1:00 Sit Ups

*Start at different movements and work through 2 Sets

Part 1: (15 min)

3 Sets

– 1:00 Jump Rope

– 8/side 1-Arm KB Front Squat @moderately heavy

– 8 Glute Bridge DB Floor Press

Part 2: (20 min)

15 min Grind with Partner

– 50 KB Swings @moderate

– 50 Burpees

*Switch as desired, one person working at a time.

Part 3: (10 min)

3 Sets for Quality

– :30/side KB Suitcase March @moderate https://www.youtube.com/watch?v=fvZxY3OAQgA

– 10 KB Deadbugs

– :30/side Sciatic Nerve Floss https://www.youtube.com/watch?v=tzMU5zRG71Q

After 3 Sets above:

– 2 min Deep Belly Breathing in Child’s Pose

By |2019-03-11T01:36:02+00:00March 11th, 2019|Uncategorized|