Programming for July 6, 2015 to July 10, 2015

 

With a month of training under our belts I'd like to get some benchmarks. This week we will be doing a bit of strength testing in our main lifts. Each day we will begin with our daily mile. You will also see conditioning workouts geared toward improving cardiovascular and muscular endurance in preparation for the Run to Remember 5K on September 13. Not running the 5K, just want to get STRONG? Our strength only program is always posted at the gym. 

Get the most out of your training with Nutrition Coaching. This valuable service is included in your training membership. See me this week to complete your assessments, pictures, and measurements. The 4th is over! No more excuses! 

Build- 7/6/15 to 7/10/15

Monday

A. Run 1 Mile
B. Back Squat- build to max
C. Deadlift- build to max
D. 3 sets for quality not time
Back squat- 10 reps @ 60% of part B
15 HR Push Ups (advanced do ring pushs- no HR)
10 T2B

Tuesday

A. Run 1 Mile
B. Strict Press- build to max
C. 10 Rounds
Run 300m
25 DU
D. FLR on rings- accumulate 4 minutes

Wednesday

A. Run 1 Mile
B. Back Squat- 5 x 5; add 5/10 lbs from last
C. RDL- 3 x 10- build to challenging weight then do all sets with same weight.
D. Chin Ups-3 sets max reps- if 15+ per set add weight
E. Row 500m + 30 burpees for time

Thursday

A. Run 1 Mile
B. 100m sprint x 8; run 100m walk back
C. Row 30 sec. max effort; rest 30 on rower x 5
D. In 3 minutes complete as many rounds as possible:
3 Squat Press
3 Burpee over bar

Friday

A. Run 1 Mile
B. Bench press- build to max
C. Back Squat- 5 x 5; add 5/10 lbs from last
D. Power Clean- 5 x 3; add 5-10lbs from last
E. Assault Bike- 5 minutes continuous- ask coach for RPMs

Restore- 7/6/15 to 7/10/15

Monday

A. Run 1 Mile
A. KB Goblet Squat-4 x 8; rest 1 minute- heavier than last time
B. KB SDHP- 4 x 8; rest 1 minute
C. Ring Rows- 4 x 8; rest 1 minute 
4 Sets:
:30 side plank each side
:30 hollow hold
rest 1 minute

Tuesday

A. Run 1 Mile
B. Strict Press- build to max
C. 7 Rounds
Run 300m
40 Singles
D. FLR on rings- accumulate 4 minutes
 
Wednesday

A. Run 1 Mile
B. KB Goblet Squat-30 seconds light weight/speed focus; rest 30 seconds x 4
C. Deadlift-build to heavy set of 5
D. Inch Worm- W2W x 4
E. EMOM 6 Minutes
8 No-push up Burpee

Thursday

A. Run 1 Mile
B. 100m sprint x 8; run 100m walk back
C. Row 30 sec. max effort; rest 30 on rower x 5
D. In 3 minutes complete as many rounds as possible:
3 Squat Press
3 Burpee over bar

Friday

A. Run 1 Mile
B. Bench Press- build to max
C. RFESS (rear foot elevated split squat)- KB 6-8/leg x 3 sets; rest 90 seconds between sets.
D. Barbell Row- 3 x 7- add weight from last
E. Assault Bike- 5 minutes continuous- ask coach for RPMs