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Monday:
Endurance: 25 min light run Tuesday: Powerlifting: 'Powerlifting Wod' D/E Upper Strength: 10-9-8-7-6-5-4-3-2-1 Bench Press Unbroken Reps each round WOD: 5 Rounds for Time 10 DB Strict Presses 20 DB Shrugs 20 KB Skull Crushers 20 DB Hammer Curls 20 Banded Pull aparts Buy Out: 4x 20 abmat situps Wednesday: Endurance: 100 X 12 rest :90 w/ descending splits Thursday: Powerlifting: M/E Lower 1 RM Back Squat Good Mornings 4x8 V-ups 4x15 100 Banded Leg Curls Saturday: Jazz 5k Race Day Endurance & Powerlifting Classes Cancelled Oct. 27th
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Monday:
Endurance: 5k TT Tuesday: Powerlifting: M/E Lower 1 RM Deadlift against 15% Bands KB Front Rack Box Step Ups 4x8/leg Single Arm DB OH Sit Up 4x12/arm 100 Banded GMs Wednesday: Endurance: 200 X 12 rest Thursday: Powerlifting: M/E Upper 1 RM Floor Press 8RM Strict Press Banded Plank 4x1 min 2 rounds: 30 Face Up Reverse Flys, 30 windmills, 20 scap pushups Saturday: Endurance: 1k X 5 rest 1:00 Powerlifting: D/E Lower Speed Pulls 10x2 @ 65% 8 RM Dimel DL BB Back Loaded Split Squat 3x8/leg Face Up GHD Plank 4x:40 Monday:
Endurance: 4 miles at 85% of 5k pace Note: this will be tough Tuesday: Powerlifting: M/E Upper 1RM Z Press Chest Supported Axel Bar/Fat Grip Row 4x8 Hanging Leg Raises 4x15 Seated Banded Tricep Ext. 4x20 Wednesday: Endurance: 300m/100m go/recovery with 1:30 rest try to have same splits as last week Thursday: Powerlifting: D/E Lower Box Squat 12x2 @ 60%+25% Bands Top Set @ 65% Glute Ham Raises 4x8 Scale up or down Chinese Plank 4x :45 (scale up to weighted) Saturday: Endurance: 1 mile x 3 rest 2:00 @5k pace Powerlifting: D/E Upper Bench Press 9x3 50% +20% Chains (alt. grip) 8RM Dead Press 2" above Chest BB Bent over Row 4x8 Banded GHD Situp 4x10-12 Monday:
Endurance 2 mile @ 5 k pace +:10-:15/mile (example 21:42 5k =7:00/mile for the drill run @ 7:10-7:15/mile x 2 rest 10 min Tuesday: Powerlifting: Box Squat 12x2 @ 55%+25% Bands Split Squats 4x8/leg BB Back Loaded Single Leg RDL 3x10/leg Weighted Twists 4x15 Heavy Wednesday: Endurance 300 faster than best mile pace 100 recovery rest 2:00x8 Thursday: Powerlifting: Bench Press 9x3 45% +20% Chains (alt. grip) 1/2 ROM BP 3 RM 45* DB Row 4x8/arm Flutter Kicks 4x15 Saturday: Endurance 1200 x 4 rest 2:00 @5k pace Powerlifting: 3RM Back Squat Sump Stiff Legged DL 4x12 Plank :30 front +:30 left + :30 right Sorenson Hold Wtd. 4x :45 Monday:
Endurance 5k @ 85% effort Tuesday: Powerlifting: D/E Upper Bench Press 9 x 3 40% +20% Chains (alt. grip) Top Set: 55% Normal Grip Bradford Press 4 x 15 BB OH Sit-ups 4 x 10 Wednesday: Endurance 400 x 10 rest 1:45 Thursday: Powerlifting: M/E Lower 1 RM Deadlift + 20% Chains Bul. Split Squats 4 x 8/leg Star Plank 4 x 1 min Single Leg GHD Back Ext. 4 x 10/leg Saturday: Endurance 1000 x 5 rest 2:30 Powerlifting: M/E Upper 1RM Strict Press 3RM Top 1/3 Range of Motion Bench Abmat/GHD Weighted Sit-ups DB Tate Presses 4 x 20 Monday:
Endurance 5K TT homework Tuesday: Powerlifting: M/E Lower 1 RM Back Squat w/ 20% chains Stiff Legged Deadlift 8RM Banded Plank 4x 1min Banded Back Extensions 4x15 Class WOD after Powerlifting! We want a full gas tank for that max Squat! Wednesday: Endurance 400 x 8 2:00 rest below 5k pace, even splits Class WOD Thursday: Powerlifting: M/E Upper 1 RM Dead Press 1-2" Above Chest Landmine Row 3RM Dead Bugs 4x15 Banded Pull Aparts Accumulate 200 Friday: WOD not recommended if you attend Tuesday or Saturday PL. Saturday: Endurance 800 x 5 rest 3:00 @5k TT Powerlifting: D/E Lower Box Squats 12x2 50% +25% Bands 1" Deficit Lunges 4x6/leg BB GM Banded to Front 3x10 Face Up GHD Banded Twists 4x20 Monday:
Endurance 10K Tuesday: Powerlifting Wednesday: Endurance 400 x 8 with 1:15 rest 2 mile pace Thursday: Powerlifting Friday: CrossFit Saturday: Endurance may meet at 7:45 stay tuned for updates 1000 x 2 with 400 recovery rest 3:00 x 2 Powerlifting Monday:
Endurance: 5k @85% effort Tuesday: Powerlifting: M/E Lower 1RM Back Squat w/ 20% Chains Alt. DB Front Racked DB Lunges 4x8/leg Ab mat Sit Ups 4x10 (add wt) 75-100 Empty BB GMs Wednesday: Endurance: 400 x 8 with 300m recovery runs rest between 4&5 3:00 minutes + Crossfit Thursday: Powerlifting: M/E Upper 1 RM BB Floor Press 8RM Single Arm DB Row Weighted Plank 4x1 min 100 Lying Single Arm Friday: Crossfit Saturday: Endurance: 1000 x 5 rest 3:00 + Powerlifting: D/E Lower 10x3 Rack Pulls (from Below Knee) @ 50% + Doubled Bands Alt. BB Back Loaded Box Step Ups 4x8/leg (to at or below parallel) Band Adduction + Abduction - 3x20/Leg Each DB Side Bends 3x25/side Powerlifting Homework: Grip Work Dead Hang Accumulate 8 min. Scale up with weight Monday:
Endurance: 5k at 80% of best TT pace Tuesday: Powerlifting: D/E Lower Banded Back Squats 50% + 25% Bands 5x5 Top Set @ 65% of IRM Single Leg BB GM 4x12/leg BB Back Loaded Side Bends 100/side Wednesday: Endurance: 300 x 6 Rest 2:00 + Crossfit Thursday: Powerlifting: D/E Upper Banded Bench Press 40%+ 25% Bands 9x3 alt. grip 8RM Single Arm DB Row DB Tate Presses 4x12 Reverse Banded Crunches 4x15 Friday: Crossfit Saturday: Endurance: (800 x 2 with 600 recovery) x 2 3:00 rest between rounds + Powerlifting: M/E Lower 3RM Good Morning 8RM Snatch Grip Deadlift 3 Position Alt. Plank Holds 3x :30/position Lying Banded Leg Curls 3x25/leg Powerlifting Homework: Grip Work 2 days of Plate Holds 3x :30 Max Weight 2 days of Glute Supermans 4x20 Monday:
Endurance: 2 mile run TT Tuesday: Powerlifting: D/E Upper Banded Strict Press 50% + 20% Bands 3x5 Floor Press 8RM (palms facing forward) Pull Ups 3x8 (Scale up or down as needed) Chinese Plank 4 x :45 + Crossfit (If doing the WOD prefer it be after Powerlifting but skip the abs at Powerlifting) Wednesday: Endurance: 200 x 10 rest 2:00 + Crossfit Thursday: Powerlifting: M/E Lower 3RM Sumo Deadlift Front Racked BB Walking Lunge 4x20 Weighted Abmat Situps 4x15 Sorenson Hold 4x:45 Friday: Crossfit Saturday: Endurance: 800 x 4-5 rest 2:30 + Powerlifting: M/E Upper 3RM Wide Grip Bench Press 1/2 Kneeling Strict Press 4x8/arm V-ups 4 x 12-15 Pushups 4x10 (scale up to decline, down to incline) Powerlifting Homework: Grip Work Accumulate 275 m (900 ft) Heavy KB Farmers Carry Recommend 6 rounds 50 ft (1 length of rig) x 3 days |
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Tuesday 6pm Mid City Archives
October 2018
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