Programming for June 22, 2015 to June 26, 2015

 

6/22

BUILD

A1. Back Squat- 5 reps- add 5-10 lbs from 6/19
A2. Chin Ups- reverse grip- strict- 12 reps
A3. V-Ups- 20 reps
x 5
B. Power Clean- 5 sets of 3 reps TnG- build per set.
C. Tabata- Push ups (advanced on rings)

RESTORE

A. KB Goblet Squat-4 x 8; rest 1 minute 
B. Russian KB swing 5 x 10; rest 1 minute
C. Ring Rows- 4 x 8; rest 1 minute 
4 Sets:
15 Push Ups
30 Hollow rocks
rest 1 minute

6/23

BUILD

A. CRS 10 MIN @ 85%
300m Run
10 KB Goblet Reverse Lunge
10 Sit Ups
rest 3 minutes
B. CRS 10 MIN @ 85%
Row 150m
20 walking lunges
rest 3 minutes
C. CRS 10 MIN @ 85%
5 Toes to Bar
10 Burpees
25 Double Unders

RESTORE

A. CRS 10 MIN @ 85%
300m Run
10 KB Goblet Reverse Lunge
10 Sit Ups
rest 3 minutes
B. CRS 10 MIN @ 85%
Row 150m
20 walking lunges
rest 3 minutes
C. CRS 10 MIN @ 85%
5 Toes to Wall
10 Burpees
25 Jump Rope Singles

6/24

BUILD

A. Back Squat- 5 x 5; rest 1-2 minutes between sets; moderate weight-speed focus.
B. Strict Press- 5 x5; rest 1-2 minutes between sets; add 5 lbs from last week.
C. Deadlift- build to 5RM
D. Assault Bike- 5 Minutes- ask coach for your prescribed RPMs

RESTORE

A. KB Goblet Squat-30 seconds light weight/speed focus; rest 30 seconds x 4
B. Strict Press- 5 x5; rest 1-2 minutes between sets; add 5 lbs from 6/3/2015
C. Deadlift- 2-2-2-2; practice technique and build to moderate weight
D. EMOM 5 Minutes
6 No-push up Burpee

6/25

BUILD

A. 500m Row Time Trial
B. 3 sets all out:
8 T2B
10 Burpees
12 Jumping Lunges
rest 2 minutes between sets.
B. In 3 minutes complete as many sets as possible of:
6 Squat Press 95/65
6 KBS 53/35

RESTORE

A. 500m Row Time Trial
B. 3 sets all out:
8 Sit ups
8 Burpees
8 Lunges
rest 2 minutes between sets.
B. In 3 minutes complete as many sets as possible of:
6 Squat Press 45/35
6 KBS 35/26

6/26

BUILD

A. Back Squat- 5 x 5; add 5-10lbs from 6/22; rest 2 minutes 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. RFESS (rear foot elevated split squat)- 6-8/leg x 3 sets; rest 90 seconds between sets.
D. 20 Turkish Get Ups- alternate sides per rep.

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. EMOM 8 Minutes
odd- 6 plank to push up
even-8 box step ups