Weekly Workouts 3/25 – 3/30

Monday 3/25/19 

Warm Up

3 rounds

Jump rope (5 Singles, 3 doubles, 1 triple) or 50 singles

10 supine heel pushes

10 supermans

Back squat (60%x5, 70%x3, 80%x1)

Part 1: 

3 – 5 rounds of:

3 Back squat @60X0 (75% or 8RPE)

4 90 degree sagittal box jumps 2R, 2L

Part 2:

3-5 rounds

3 Low hang clean @60X0 @75% or 8 RPE

6 jump lunges alternating for HEIGHT

Part 3: 

10.8.6.4.2 Reps for time and quality

“Man Makers” with moderate DB’s

Carry DB;s 2 lengths between sets

Part 4:

accumulate 2 minute per side in pigeon pose

Tuesday 3/26

Warm Up                                                                                        

3 min easy ski

then:

3 rounds

10 beat swings

10 burpees

10 pvc pass thru

then:

5 minutes mobility in lats, pecs, scaps

Part 1: 

Bench press (5×60%3×70%, 1×80%)

then:

3-5 rounds

3 bench press @60X0 (75% or 8 RPE)

4 clap push ups

Part 2:

3-5 rounds

3 strict pullups @60X0 @75% or 8 RPE weighted if possible

6/6 bird dog DB rows – moderate

Part 3: 

10.8.6.4.2 for Quality

DB pause lunge + bilateral bicep curl at the bottom

Attempt to increase weight each round

Part 4: 

plank 3 ways

accumulate 3 min high front plank

accumulate 1 min each side plank R/L

accumulate 1 minute hollow hold

Wednesday 3/27

Warm Up

3 rounds

Row 500m, 250m, 100m

10 air squats @30X0 heels elevated, feet flat, toes elevated

3 depth drops

Part 1: 

Back squat 5×60% 3×70% 1×80%

then:

3-5 rounds

1 Back squat @85% or 9 RPE – VERY HEAVY

4 single leg box jumps

2 min rest

Part 2: 

3-5 rounds

3 sumo deadlift @75% or 8 RPE

10 Band pull through – moderate

Part 3: 

5 rounds

Bike Sprint 12/9 cals

Full recovery between rounds

Part 4:

accumulate 5 minute light Jefferson curl

Thursday 3/28

Warm Up

5 rounds

5 in place inchworms

3 toenail spot muscle ups or pull-ups

5 side lateral raises

10 banded face pulls

Part 1: 

Push Press 5×60% 3×70% 1×80%

then:

3-5 rounds

1 Push Press @85% or 9 RPE – VERY heavy

5 band assisted plyo pushups

Part 2: 

3-5 rounds

6 DB press alternating arms (R/L/R/L, etc.)

10x wall ball

Part 3: 

30 strict muscle up for time and quality

or:

10 rounds for time

5 strict chest to bar, pull up, or body rows

5 strict dips or push ups

Part 4: 

5 min partner massage or solo mobility

Friday 3/29

Warm Up

4 rounds:

Jump rope -3 rounds –  5 singles, 3 doubles, 1 triple) or 50 singles

10 supine heel pushes

10 supermans

Back squat (10×50%, 5×60%, 3×70%, 1×80%)

Part 1: 

4-6 rounds

3x Back Squat @60X0 @77.5% or 8.5 RPE or HEAVY

3 box jumps – pause in landing

Part 2: 

4-6 rounds

3 low hang snatch @60X0

12 reverse lunges (alternating with light DB’s)

Part 3: 

15 minute effort – minimal/no rest

10 wall ball

10 kb swings

10 wall walks or 2 length bear crawls

Saturday 3/30

Warm Up

3 min barefoot single unders

then…

3 rounds

“deconstructed burpees”

10 floor touch to ceiling reach

10 squat thrusts

10 push ups

10 squat jumps

Part 1: 

“Century Club”

100 reps combined of each movement as a chipper:

strict pull ups

bodyweight* back squat

Body weight bench press

bodyweight deadlift

*average partners weights, scale as necessary or desired

By |2019-03-25T23:56:56+00:00March 25th, 2019|Uncategorized|