Programming for June 8, 2015 to June 12, 2015

 

 

6/8

BUILD

A. Back Squat- 5 x 5; rest 1-2 minutes between sets; add 5-10lbs from 6/3/2015
B. Deadlift- 1 x 5; build to 5RM
C. EMOM 5 Minutes
Power Clean- 3 reps TnG @ 60% body weight
D. 3 Sets:
10 Hanging Knee Raises- slow and controlled
15 V-Ups
:60 side plank; each side

RESTORE

A. KB Goblet Squat- 3 x 10; rest 1 minute 
B. KB SDHP- 3 x 10; rest 1 minute
C. Ring Rows- 3 x 10; rest 1 minute 
4 Sets:
:30 plank on elbows
:30 hollow hold
rest 1 minute

6/9

BUILD

A. CRS 8 MIN @ 85% (CRS- Continuous Repeating Sets)
300m Run
10 KB Goblet Reverse Lunge
10 Sit Ups
rest 4 minutes
B. CRS 8 MIN @ 85%
Row 250m
30 DU/60 Singles
rest 4 minutes
C. CRS 8 MIN @ 85%
:30 FLR
15 Jumping Squats
25 Mountain Climbers

RESTORE

A. CRS 8 MIN @ 85%
300m Run
10 Reverse Lunge
10 Sit Ups
rest 4 minutes
B. CRS 8 MIN @ 85%
Row 250m
30 DU/60 Singles
rest 4 minutes
C. CRS 8 MIN @ 85%
:30 FLR
15 Air Squats
25 Mountain Climbers

6/10

BUILD

A. Back Squat- 5 x 5; rest 1-2 minutes between sets; add 5-10 lbs from 6/8/2015
B. Strict Press- 5 x5; rest 1-2 minutes between sets; add 5 lbs from 6/3/2015
C. 3 sets max reps strict chin ups
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
5 No-push up Burpee

6/11

BUILD

A. Run 400m; rest 2 minutes x 3
B. 10-8-6; max effort
Jumping Squats
Jumping Lunges
C. Row 500m
rest 90 seconds on rower
Row 500m

RESTORE

A. Assault Bike- :20/:10 x 6
B. 10-8-6 @ 80% effort
Air Squats
Lunges
C. Row 250m; Rest 1 min
x 4

6/12

BUILD

A. Back Squat- EMOM 10 Minutes; 2-3 reps; moderate weight/speed focus
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 12 Minutes
odd- 12 KBS Russian- Heavy
even- 3 wall walks

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 12 Minutes
odd- 8 Russian KBS
even- :30 plank on elbows