Programming- Week of June 1, 2015- June 5, 2015

 

Alright, here we go...

6/1
Strength 

Build    

A. Back Squat- 3 x 5; rest 2 minutes between sets                                  
B. Deadlift- 1 x 5               
C. EMOM 10 MIN                   
odd-12-15 HR Push Up             
Even- 3 HPC- TnG focus on speed

Restore
                        
A. KB Goblet Squat-(4 second hold in the bottom)- 4-4-4-4; rest 60 seconds between sets                               
B. Ring Rows or pull ups x 3 sets max reps each set; rest 2 minutes between sets              
C. EMOM 10 MIN                  
odd- 10 push up                        
even- 10 Russian KBS   

6/2
Conditioning

Build

A. CRS 6 Minutes @85% effort.                      
5 T2B 
20 DU 
10 Superman Rocks

rest 3 mins 

B. CRS 6 mins 85% effort
15 Jumping Lunges
5 KB goblet squat- 1 second pause in the bottom
2 Wall Walks

rest 3 mins 

C. CRS 6 mins 85% effort 
5 Squat thrust + box jump (step down)                            
7 Empty BB Squat Press                                
9 KB Swing                              

Restore

3 Sets:                
Row 10 Minutes @ moderate pace           
Forward Plank- accumulate 2 minutes

6/3
Strength

Build
                        
A. Back Squat- 3 x 5; rest 2 minutes between sets                              
B. Strict Press- 3 x 5; rest 2 minutes between sets                               
C. Pendlay Row- 3 x 5 (tough); rest 2 minutes between sets

Restore
                      
A. KB Box Squat- 3 x 10; rest 60 seconds between sets.                   
B. Strict Press- 3 x 5; rest 2 minutes between sets.                                 
C. EMOM 5 MIN                      
KB SDHP x 8

6/4
Conditioning

Build

Conditioning                           
A. Run 300m; rest 90 sec x 3.                                
B. Row 30 seconds all out; rest 30 seconds x 4  
C. All out for best possible time:                           
3 Rounds                         
5 Hang Power Clean @ 60% body weight            
5 Burpee over bar                 

*Rest 10 Minutes between A/B/C.

Restore
                 
CRS 20 MIN                  
20 Jump Rope Singles              
10 Sit Ups                           
10 Air Squats                          
300m Jog

6/5
Strength

Build
                            
A. Back Squat- 5 x 5 @ 65% of 1 RM; perform 5 reps every 3 minutes on a running clock.                                  
B. EMOM 10 MIN                     
odd- Bench Press x 5                        
even- RDL x 10-12 @ 20X1                          
C. EMOM Ladder                 
Toes-to-Bar

Restore
                          
A. RFESS- 5-8/leg x 3; rest 90 sec. between sets                              
B. Barbell Row- 5-7 reps x 3; rest 90 seconds between sets                                
C. EMOM 10 MIN                  
odd- 10 Push Ups                         
even- 20 Hollow Rocks         

Hours this week:
Monday- Friday: 9:30am-11:30am/4:00pm-8:00pm
Saturday: 9:30am-11:00am