Programming for June 15, 2015 to June 19, 2015

 

6/15

BUILD

A1. Back Squat- 5 reps- moderate weight/speed focus;
A2. Mountain climbers- 40 seconds as fast as possible;
rest 30 seconds between sets;
x 5
B. Deadlift- 1 x 5; build to 5RM
C. EMOM 5 Minutes
 Power clean  x 1/Push Press x 5
D. EMOM 8 Minutes
odd- 12 no pushup burpee
even- 8 box jump w/step down or 12 step up

RESTORE

A. Goblet Lunge- 6-8/leg x 3 sets; rest 1 minute between sets.
B. Ring Rows- 5 x 6; rest 1 minute 
D. EMOM 8 Minutes
odd- 10 no pushup burpee
even- 10 Box step up

6/16

BUILD

A. CRS 30 Minutes @ 80%
300m Run
10 Hanging Knee Raises
:30 plank on elbows
10 Empty BB squat press
W2W inch worm
+
50-40-30-20-10
Lunges
Sit Ups

RESTORE

A. CRS 30 Minutes @ 80%
300m Row
10 Hanging Knee Raises
:30 plank on elbows
10 PVC squat press
W2W inch worm

6/17

BUILD

A. Back Squat- Build to heavy single
B1. Strict Press- 5 reps- moderate weight TnG
B2. High Knees (in place)- 40 seconds- as fast as possbile
rest 30 seconds between sets.
x 5
EMOM 14 Minutes
BB Front Rack Lunge 6-8/leg (you choose weight)
12 Russian KBS- Heavy

RESTORE

A. KB Goblet Squat- 4 x 6; 2 second pause in the bottom; rest 1 minute between sets.
B. Strict Press- 5 x5; rest 1-2 minutes between sets; add 5 lbs from 6/10.
C. EMOM 6 Minutes- KB SDHP x 6
D. 3 sets:
20 Sit Ups
10 Push Ups

6/18

BUILD

A. MAX EFFORT-Row 150m + 10 Burpees; x 2; rest 90 seconds between
Rest 8 Minutes
B. 100m sprint- rest 1 minute x 6
Rest 8 Minutes
C. 3 sets @ 97% Effort
7 power clean @ 60% BW
7 pull up

RESTORE

A. :30 row/:30 rest x 10
B. 100m Run; rest 1 minute x 6
C. 3 sets:
7 KBS
7 Deadlift- light weight

6/19

BUILD

A. Back Squat- 5 x 5; add 5-10lbs from 6/10; rest 2 minutes between sets
B. EMOM 6 Minutes- Bench Press- 4 reps; build per set.
C. 3 sets:
5 Deadlift- tough- rest 10 seconds;
10 Toes to Bar- rest 10 seconds;
15 HR Push Up; rest 2 minutes.

RESTORE

A. DB/KB Reverse Lunge- 6-8/leg x 3; rest 90 seconds between sets
B. Bench Press- 5 x 5; build to challenging set of 5 and then complete 5 sets of 5 reps with same weight.
C. 3 sets:
10 Ring Rows or 5 pull ups- rest 30 seconds;
10 Toes to Wall- rest 30 seconds;
10 HR Push Up; rest 2 minutes