Tuesday, May 29, 2018

5-28-18

With Murph on Monday, the philosophy for the rest of the week is varied movement with light to moderate weight. After this week we will go back to the basic, work out (squat Monday, bench Tuesday, DL on Wednesday, Oly/Shoulder Thursday). We will work on a 6 week strength building cycle.
Weeks 1 and 2: focused on volume/endurance training 8x12.
Weeks 3 and 4: 5X5 sets. Heavy on week 3 and heavier on week 4.
Week 5: Active recovery and de-load.
Week 6: 5,5,5,3,3,3,1,1,1 PR attempt.

Monday (10am)
 
Warm-up:
Dynamic warm up
 
Strength/WOD:
Murph
1 mile run
100 pull up
200 push up
300 air squat
1 mile run
 
Tuesday
Active recovery, go light today on both strengths

Warm-up:
Band and dynamic
 
Skill:
Complex work
"BEAR" complex
 
Strength #1:
5 rounds of 7 Bear complex 
 
Power Clean
Front Squat
Push Press
Back Squat
Push Press
 
Strength #2:
Bench 5x5
Landmine row 10 reps after each bench
 
Bonus:
Tabata ABS/Core! (all planks)
3 rounds 4 moves
Plank
Right side plank
Plank
Left side plank

 
Wednesday
Active recovery, go light today, focus on form and ROM.
 
Warm-up:
Easy 800M run or 1000M row
Barbell warm up (focus on stiff leg DL, good morning)
 
Skill:
10 cal bike for time (last chance)
 
Strength:
Dead lift 5x5 
Oblique band twist 8 reps each side after each DL set
 
WOD:
AMRAP 15 mins:
DB single leg dead lift 6 per side
5 Burpee
8 DB squat clean
5 Burpee
 
 
Thursday
 
Warm-up:
PVC, Agility shuttle
 
Strength:
Team Strong man, 2 person teams.
Pick a starting station and follow rotation.
2 mins at each station.
Do three rounds.
1 person working one counting reps.
Keep track of reps.
 
Stations:
Log press
Sledge Hammer
Sled Push
Battle Ropes
Farmers Carry
 
Skill:
30 sec max rep sit-up challenge
 
WOD:
4 Rounds for time
10 Wall Ball
10 Box jump

 
Friday
Open gym. Pump up day!

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