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Tuesday 10/8 M/E Upper Main 1 RM Floor Press Acc. 1 8RM Strict Press (8RM BB Row) Core Banded Plank 4x1 min Finisher 3 rounds: 30 Banded Face Pulls, 30 windmills Thursday 10/10- Class Cancelled-Use Open Gym D/E Lower Main 8x2 Deadlifts @75% (:30 sec rest) Acc. 1 Snatch Grip Back Extensions 4x8 (building) Acc. 2 Anderson Good Mornings 4x6 Core Weighted Russian Twists 4x15 Superset: 4x15 Flutter Kicks Saturday 10/12- Class Cancelled-Use Open Gym Main Bench Press 10x3 @50% + 20% chains (5 med 5 wide) Acc. 1 Close Grip Dead Press (Last 6"/ Lockout) 4x6 Acc. 2 Tate Presses 4x10 (building) Core Banded Plank 4x1 min Homework 5 minutes shoulder recovery each day
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Tuesday 10/1
D/E Lower Main 10x2 Deadlifts @70% (:30 sec rest) Acc. 1 Box Step Up + Lunge FR DB 3x6/leg Acc. 2 2" Deficit Single Leg RDL 3x6/leg Core Hanging Leg Raises 4x 12 (add wt if able) Thursday 10/3 D/E Upper Main Bench Press 10x3 @45% + 20% chains (5 med 5 wide) Acc. 1 Snatch Grip Flat Row 4x8 Acc. 2 1/2 Kneeling Arnold Press 3x10/ arm Core Hi to Lo Planks 4x:45 (constantly moving) Saturday M/E Lower Main 1RM Rack Pull Acc. 1 8RM Single Arm Suitcase DL Core Face Up GHD Banded Oblique Twists 4x20/side Finisher Empty BB Banded to Front Good Mornings 3x20 Homework: Accumulate 150 situps Tuesday 9/24 M/E Lower Main 1RM Back Squat Acc. 1 Good Mornings 4x8 Core V-ups 4x15 Finisher 100 Banded Leg Curls Thursday 9/26 M/E Upper Main 1RM Bench Press Acc. 1 Banded Plate Row 4x15 Acc. 2 Alt Bicep Curls 3x10/arm Superset Lateral Raises 3x15 Core Hollow Hold 3x1:00 Superset Russian Twists 3x15 Saturday 9/28 WOD Day Strength: 10-9-8-7-6-5-4-3-2-1 Squat (@ 50% of 1RM) Unbroken Reps WOD: 4 Rounds for Time: 5 BB Bent Over Row (95/75#) 10 Hang Cleans 20 Abmat Situps 30 American KBS (20/12kg) 40 FR Lunges (1KB) Homework: Accumulate 5 minutes of stretching per day Tuesday 9/17
D/E Lower Main Back Squat 7x3 @ 60% + 25% Chains Acc. 1 Max Set: Increase 10 # 1x Max Reps Acc. 2 BB Backloaded Split Squats 4x8/leg Core Face Up GHD Plank 4x:40 Thursday 9/19 D/E Upper Main Close Grip Bench Press 8x2 @70% Acc. 1 Bradford Press 4x15 Acc. 2 Pushups 3x Max Reps (Scale Up to 60% 1 RM PU) Core Banded GHD Situp 4x15 Saturday 9/21 Class Cancelled Homework: Accum. 100-150 push-ups Tuesday 9/10
M/E Lower Main 1RM Front Squat w/ 20% chains Acc. 1 Glute Ham Raises 4x8 Scale up or down Core Chinese Plank 4x :45 (scale up to weighted) Finisher Glute Squeezes 4x20 Thursday 9/12 M/E Upper Main 1RM Floor Press Acc. Top 1/3 ROM BP 3 RM Core Single Arm DB OH Sit Up Finisher 2 rounds: 30 Face Up Reverse Flys, 30 windmills, 20 scap pushups Saturday 9/14 Class Cancelled for Granite Games Throwdown Event Tuesday 9/3
M/E Upper Main 3RM Bench Press Accessory 8RM JM Press off Pins (set at chin) Core Weighted Twists 4x15 Heavy Finisher 4x25 Single Arm Lying Reverse Flys Thursday 9/5 Main Back Squat 8x3 @ 55% + 25% Chains Top Set 1x8 @ 65% +20# Accessory BB Back Racked Stationary Lunges 3x10/side Core Flutter Kicks 4x15 Saturday 9/7 Main Bench 60% against 15% bands 9x3 alt grip. Close to mid to wide Acc. 1 Bench 75% No Bands 3x3 at wide Acc. 2 Banded Barbell Row 4x8 Core Plank :30 front +:30 left + :30 right (1:1 Work Rest Ratio) Homework: Accumulate 150 banded hip bridges Tuesday 8.27
D/E Lower Main Back Squats 9x3 50% +25% chains Acc. 1 Max Set: Increase 10 # 1x Max Reps Acc. 2 Goblet Cossack Squats 4x8/side Core Hollow Rocks 4x20 Thursday 8.29 D/E Upper Main Bench 55% against 15% bands 9x3 alt grip. Close to mid to wide Acc. 1 Bench 70% same bands 3x3 at wide Acc. 2 3 point Single Arm KB Row 4x8/side Core Star Plank 4 x 1min Saturday 8.31 M/E Lower Main 3RM Back Squat w/ 20% chains Acc. 1 KB FR Box Step Ups 4x8/leg Core Banded Dead Bug 4x20/side Finisher Banded Back Extensions 4x15 Tuesday 8.20.19
D/E Upper Main Bench 50% against 15% bands 9x3 alt grip. Close to mid to wide Acc. 1 Bench 65% same bands 3x3 at wide Acc. 2 Incline DB bench press 4x8 Palms facing out Core Hanging Leg Raises 4x15 Thursday 8.22.19 M/E Lower Main 3RM Front Squat w/ Bands to Front Acc. 1 Anderson GM 4x10 Core Chinese Plank 4x :45 (scale up to weighted) Finisher 100 Banded Leg Ext Saturday 8.24.19 M/E Upper Main 1 RM Dead Press 1" Above Chest Acc. 1 Landmine Row 8RM (Pick one handle and stick with it) Acc. 2 KB Skull Crushers 3x10 Core Abmat/GHD Weighted Sit-ups 4x15 Finisher DB Tate Presses 4x20 Tuesday 8/13
M/E Lower Main 1RM Back Squat Acc. 1 Bulgarian Split Squats (1) KB Front Racked 4x10/side Core Banded Elbow Plank 4x 1min Finisher Single Leg GHD Back Ext. 4x10/leg Thursday 8/15 M/E Upper Main1 RM Bench Press Acc. 1 8RM Pin Press 1/2 ROM Core BBOH Sit-ups 4x10 Finisher Banded Pull Aparts Acc. 200 Saturday 8/17 D/E Lower Main Back Squats 5x5 @ 60% Acc. 1 Max Set: Start at 65% 1x Max Reps Acc. 2 Anderson Front Squat 4x12 Core Face Up GHD Banded Twists 4x20 Finisher Sorenson Hold Wtd. 4x :45 Homework: Accum. 100 wide grip push ups Tuesday 8/6
D/E Upper Main Push Press 5x3 @ 60% + 20% Bands Acc. 1 Underhand DB Rows 4x10 Acc. 2 Head Down DB Shrups 4x12 Core Strict GHD Weighted Situps 4x10 Thursday 8/8 M/E Lower Main 1 RM Deadlift Acc. 1 Pin Pulls 8RM (Bar at right below knee) Core V-ups 4x15 Finisher Back Extensions 4x12 Saturday 8/10 M/E Upper Main 1 RM Strict Press Acc. 1 Standing DB Arnold Press 1 arm working 1 arm holding DB 4x8 Core Chinese Plank 4x:45 Finisher Lying Single DB Reverse Flys 3x25/side Homework Accumulate 100 Pullups |
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