Week of 2.24.14
Week 3 Tuesday/Max Effort Lower: Warm up: 3x: 10 Burpees, 10 Banded GMs WOD: 5 work sets of 3 Banded DLs (orange band) (not TnG) Acc: 3x10/leg Russian DB Step-ups 3x10 Seated BB Good Mornings 3x10 Reverse Hyper (Add weight) Thursday/Max Effort Upper: Warm up: 3x: 10 Scap Push-ups, 1 Length Bear Crawl or Burpee Broad Jump WOD: Wide Grip Bench Press with chains (Tempo 31x0) 5 work sets 2-4 reps Acc: Repeat Day reg. class push-up workout Bent Over DB Rows 4x10 4x20 Banded Front Raises AFAP 4x10/arm Banded Ext and Int Rotations Dynamic Effort Upper and Lower: Warm up: 4 min easy row #1: Seated One arm DB Strict Press, 3 reps for 10 min ONTM, alternating minutes between arms. #2: 3 reps for 10 min EMOM 1 1/4 Back Squat 50-55% 1 RM Back Squat Acc: 3x: 1 length push 1 length pull little sled 2x 5 min AMRAP: Lower Body Sled Walk
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Week of 2.11.14
Week 2 Tuesday/Max Effort Lower: Warm up: 3x: 10 Burpees, 10 Banded GMs WOD: 4 work Sets of 4 Banded DLs (orange band) (not TnG) Acc: 3x10/leg Russian DB Step-ups 3x10 Seated BB Good Mornings 3x10 Reverse Hyper Thursday/Max Effort Upper: Warm up: 3x: 10 Scap Push-ups, 1 Length Bear Crawl or Burpee Broad Jump WOD: Wide Grip Bench Press with chains (Tempo 31x0) 4 work sets 4-6 reps Acc: Repeat Day reg. class push-up workout Bent Over DB Rows 3x10 3x20 Banded Front Raises AFAP3x10/arm Banded Ext and Int Rotations NO Dynamic Effort Week of 2.11.14
Week 1 Tuesday/Max Effort Lower: Warm up: 3x: 10 Burpees, 10 Banded GMs WOD: 3 Work Sets of 5 Banded DLs (orange band) (not TnG) Acc: 3x10/leg Russian DB Step-ups 3x10 Seated BB Good Mornings 3x10 Reverse Hyper Thursday/Max Effort Upper: Warm up: 3x: 10 Scap Push-ups, 1 Length Bear Crawl or Burpee Broad Jump WOD: Wide Grip Bench Press with chains (Tempo 31x0) 3 work sets 6-8 reps Acc: Repeat Day reg. class push-up workout Bent Over DB Rows 3x10 3x20 Banded Front Raises AFAP3x10/arm Banded Ext and Int Rotations Dynamic Effort Upper and Lower: Warm up: 4 min easy row #1: Seated One arm DB Strict Press, 3 reps for 10 min ONTM, alternating minutes between arms. #2: 3 reps for 10 min EMOM 1 1/4 Back Squat 40-50% 1 RM Back Squat Acc: 3x: 1 length push 1 length pull little sled 2x 5 min AMRAP: Lower Body Sled Walk Week 5 of 5!
ME Lower (Tues) Deadstop Front Squat with chains 1-2x7 then Weighted Sit-ups 3x10 BB Hip Thrusts 3x10 GHD Sit-ups 3x10 (add weight on all of these from last week) ME Upper (Thurs) Tempo OH Press 1-2x7 then Landmine Lat Raise 4x12 Cuban Press 4x12 Front Leaning Rest on rings 4x1:20 min DE Upper and Lower (Time TBD) 10x3 Safety Bar Back Squats Find 3RM One-Arm DB Push Press then 5 drop sets then Dimmel DL 3x20 FLR 3x1:15 Back Ext. 3x20 Week 4 of 5
ME Lower (Tues) Deadstop Front Squat with chains 2-4x6 then Weighted Sit-ups 3x10 BB Hip Thrusts 3x10 GHD Sit-ups 3x10 (add weight on all of these from last week) ME Upper (Thurs) Tempo OH Press 2-4x6 then Landmine Lat Raise 4x10 Cuban Press 4x10 Front Leaning Rest on rings 4x1:10 min DE Upper and Lower (Time TBD) 10x3 Safety Bar Back Squats Find 5RM One-Arm DB Push Press then 4 Drop Sets then Dimmel DL 3x20 FLR 3x1 min Back Ext 3x15 |
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