Wednesday 200318 bench press, pull-up, run, STOH, Pendlay row

Wednesday 200318 bench press, pull-up, run, STOH, Pendlay row

 

Bench Press
1 RM
*Baseline for an 8 week bench cycle
20 Miin Clock

 

 

 

Pull Up Work
EMOM 10
S: 3-5 Strict C2B Pull Ups
F: 5-10 Strict Pull Ups
L: 3 Pull Up Negatives with 4 second eccentric

 

 

 

“R.P.P.”
10 min AMRAP
200m Run
10 STOH 75/55
20 Pendlay Rows

 

 

 

At Home Option:

 

 

 

Push Up Hold
Max Time Holding Body 1 Inch Off the Ground
*Baseline for an 8 week bench cycle
Rest 5 Minute
1 Set Max Push Ups Unbroken

 

 

 

Pull Up Work
EMOM 10
S: 3-5 Strict C2B Pull Ups
F: 5-10 Strict Pull Ups
L: 3 Pull Up Negatives with 4 second eccentric

 

 

 

“R.P.P.”
10 min AMRAP
200m Run
10 Pike Push Ups (Feet Elevated)
20 Inverted Rows

 

AB’s by Sam: 
Every 2:30 Minutes for 5 Sets: 
 :45 Plank Hold
 30 mountain Climbers 

 

 

Tuesday 200317 bike, tuck ups, double unders, row

Pain Cave Progessions
With a 40 min Clock:
15 Min Bike for Distance
into
EMOM 10
– 10 Tuck Ups
50 Double Unders
into
15 min Row For Distance
*score row and bike

AT HOME WORKOUT:
Run 1.5 Mile 
into
EMOM 10
Even minute – 10 Tuck Ups
Odd minute – 50 Double Unders
into
Run 1.5 Mile 

Monday 200316 deadlift, TTB, burpee, kb swing

Gymnastics Development
Sport:
Tempo Ring Dip 31X1 ; 4×6-12 Reps; rest 1:00
Fitness:
Tempo Push Ups 31X1; 4×12-20 Reps; rest 1:00
Lifestyle:
Tempo Rack Push Up 31X1; 4×12-20 Reps; rest 1:00

Deadlift Week 10
[email protected]%

“Funky Munkys”
5 RFT
9 TTB
9 Burpees to 6″ Target
12 KB Swing 70/53

AT HOME OPTION: 

Gymnastics Development
Sport:  Tempo Dips 31X1 ; 4×6-12 Reps; rest 1:00
Fitness:  Tempo Push Ups 31X1; 4×12-20 Reps; rest 1:00
Lifestyle:  Tempo Elevated Push Up 31X1; 4×12-20 Reps; rest 1:00

Deadlift Positioning Work
Single Leg Wall Push RDL 3×10 Each Leg 3 Second Eccentric: https://www.youtube.com/watch?v=uKA9yvEki38

“Funky Munkys”

5 RFT
9 Lying Leg Lifts
9 Burpees with a 6 inch Jump 
1 Minute Glute Bridge

 

Tuesday 200310 bike, strict press, ski, hollow rocks, row

Tuesday 200310 bike, strict press, ski, hollow rocks, row

Pain Cave Progessions
20 MIN Continuous Assault Bike for Cals; use the 4 min pacing structure throughout:
Min 1 – 50-60% Perceived Effort
Min 2 – 70% Perceived Effort
Min 3 – 80% Perceived Effort
MIn 4 – 90% Perceived Effort but finish with :10 @ 100% MAX effort
rest 5 MINS
EMOM 20

  • :30 AMRAP Strict Press S: 95/65, F: 75/55, L: 45/35
  • :30 Cal Ski Erg
  • :30 AMRAP Hollow Rocks
  • :30 Cal Row

Monday 200309 deadlift, hang power snatch, pull-ups

Gymnastics Development
Sport:
Tempo Ring Dip 31X1 ; 4×6-12 Reps; rest 1:00
Fitness:
Tempo Push Ups 31X1; 4×12-20 Reps; rest 1:00
Lifestyle:
Tempo Rack Push Up 31X1; 4×12-20 Reps; rest 1:00

Deadlift Week 9
[email protected]%

“Tweakers by the Speakers”
21-15-9
Hang Power Snatch 75/55
Pull Ups

Fitness: 65/45; jumping pull ups

Lifestyle: 45/35; Ring Rows