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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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Tuesday 7/30
M/E Lower Main 2 RM 2" Deficit DL Acc. 1 Snatch Grip BB Back Extensions 4x8 Core Single Arm OH Sit ups 4x10/ side Finisher 100 Lying Banded Hamstring Curls Thursday 8/1 M/E Upper Main 3RM Push Press Acc. 1 3 Pt. DB Row @45* 3x10 Core 4 sets Hollow Hold :30 Superset Flutter Kicks 8 reps /side Finisher Seated Banded Lat Pulldowns 4x20 Saturday 8/3 D/E Lower Main Speed Deadlifts 8x3 @ 65% Acc. 1 DB Curtesy Lunge 4x8/side Acc. 2 Sumo Stiff Legged DLx 4x10 Core Star Plank 4x :45 Tuesday 7/23
M/E Upper Main 1 RM Z Press Acc. 1 Chest supported Neutral Grip DB Row 4x10 1 Sec pause at top Core Hanging Leg Raises 4x10-15 Finisher Seated Reverse Flys 4x20 Thursday 7/25 D/E Lower Main Speed Deadlifts 8x2 @ 65% Acc. 1 GHT Back Extenstions 4x10 (Rounded Back-Glute Focus) Acc. 2 Banded Heavy KB Swings 4x15 Core Plank with Hands on Bands Feet Elevated 4x :45 Saturday 7/27 D/E Upper Main Push Press 5x3 @ 55% + 20% Bands Acc. 1 Top Set: Add 10% 1x max Reps Acc. 2 Seated Pin Press Bar set @ Nose Height Core KB Deadbug Crunch 4x15 Tuesday 7/16
D/E Lower Main Speed Deadlifts 8x2 @ 45% +25% Bands Acc. 1 Good Mornings Banded to front 4x8 Acc. 2 Kneeling Squats 4x10 Core Standing Banded Side Bends 4x20/side Thursday 7/18 D/E Upper Main Push Press 5x5 @ 50% + 20% Bands Acc. 1 Top Set: Add 10% 1x max Reps Acc. 2 Bent Over DB Row Supinate at top 4x10 Core Plank with Shoulder Taps 4x:45 (add wt if able) (try to hit same number of taps each set) Saturday 7/20 M/E Lower Main 3 RM GM Acc. 1 8RM Trap Bar DL Acc. 2 DB/KB Belt Squat (on Boxes) 4x8 Core V-ups 4x15 Homework Accumulate 150 Hip Thrusts Added band around knees for increased difficulty Tuesday 7/9
D/E Upper Main Push Jerk 5x3 @ 60% + 10% Bands Acc. 1 Incline Tate Presses 4x10 Acc. 2 Single Arm Cuban Press 4x8/side Core Weighted Twists 4x20 (R+L=1rep) Thursday 7/11 M/E Lower Main 1 RM Deadlift from 2" Blocks Acc. 1 Single Leg Landmine RDLs 4x 8/side Core Hollow Hold Against Bands 4x:45 Finisher Belt March Max Bands 3x1 minute Saturday 7/13 M/E Upper Main 3RM Push Press Acc. 1 Drop Set: 70% x Max Reps Acc. 2 3 Pt. DB Row @45* 3x10 Core V-ups 4x15 Finisher Lying DB Reverse Flys 3x25/side Homework: Accumulate 75 dips Scale up or down as needed Tuesday 7/2
D/E Upper Main 1 RM Strict Press Acc. Single Arm 8 RM DB seated press Core Side Mountain Climbers 4x10/side Finisher Lying Band Resisted Rear Delt Flys 4x15 Thursday 7/4 No Class: Happy 4th of July! 'Merica Saturday 7/6 D/E Lower Main Speed Sumo DL 10x1 @ 40% + 25% Bands (30 sec rest) Acc Landmine Back Squat 4x8 Acc. GHR 3x10 (scale) Core Banded Plank (elbow) 4x1min Tuesday 5/7
D/E Lower Main Speed Pulls 7x2 @ 75% Acc. 1 8 RM Sumo Stiff Legged DL Acc. 2 Split Stance BB RDL 3x8/leg Abs Hollow Hold 4x:45 (Scale Up: Add wt) Thursday 5/9 D/E Upper Main Strict Press 5x2 @ 70% Acc. 1 Strict Pull Ups 3x8 (scale up to Strict C2B) Acc. 2 Supinated Bent Over BB Row 3x10 Abs 4x10 V-ups superset 4x15 heel taps Saturday 5/11- New Cycle Starts M/E Lower Main 2RM Back Squat Acc. 1 Drop Set 70% for 1xMax Reps Acc. 2 1.25 Hip Bridges 3x10 Abs Elbow Plank w/ Leg Lift: 30 R leg+ :30 L leg (scale up to lift opp arm) Tuesday 4/30
M/E Lower Main: 1 RM Deadlift against 20% Bands Acc. 1:KB Lateral Box Step Ups 4x8/leg Abs: Single Arm DB OH Sit Up 4x10/side Finisher: 100 Leg Curls against Bands Thursday 5/2 M/E Upper Main: 1 RM Push Press Acc. : 6RM Strict Press Abs: Banded Plank 4x1 min Finisher: 3 rounds: 20 Banded Palm Up Pull Aparts, 10 face down windmill + press, 10 scap pushups Saturday 5/4 Surprise PL Wod No Homework Tuesday 4/23 M/E Upper Main: 2 RM Z Press Acc. 1: Chest Supported Wide Grip BB Row 4x8 Abs: Chinese Plank 4x :45 (scale up to weighted) Finisher: Seated Banded Tricep Ext. 4x20 Thursday 4/25 D/E Lower Main: Speed Pulls 8x2 @ 70% Acc. 1: Stationary Alt. unilateral Lunge (1 KB)/ side 3x8/side Acc. 2: BB Tempo RDL 3-1-1 4x8 Abs: KB Standing Side Bends 4x20/ side Saturday 4/27 D/E Upper Main: Strict Press 5x3 @ 65% Acc. 1: Standing Arnold Press 4x10/arm (two DBs) Acc. 2: BB Bent over Banded Row 3x10 Abs: Banded Strict GHD Situp 4x10 Homework: Grip Work Accumulate 10 Minutes Pick your Poison: Plate Holds, Dead Hang, Towel Dead Hang, etc. Tuesday 4/16
D/E Lower Main: Speed Pulls from Rack (Bar below knee) 7x3 @ 65% Acc. 1: Farmers Carry 8RM Box Step Up / Side (all 8 per side) Acc. 2: Glute Ham Raises 3x10 Scale up or down Abs: Hanging Leg Raises 4x15 Scale Up with Ankle weights Thursday 4/18 D/E Upper Main: Strict Press 5x5 @ 60% Acc. 1: 45* DB Row 4x8/arm Acc. 2: Kneeling Diagonal Banded Row 4x12/side Abs: Flutter Kicks 4x15 Superset Russian Twists 4x15 Saturday 4/20 M/E Lower Main: 2 RM Deadlift from 2" Blocks Acc. 1: 5RM Seated GMs (Box SQ height) Abs: Banded Leg Curls 4x20 Finisher: 100 Banded GMs Homework: Tate Presses- Accumulate 150 |
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