Lower Body:
Deficit DL (on 25lbs plate) with (red) band

Week 1: 6-8 x3
Week 2: 4-6 x4
Week 3: 2-4 x5
Week 4: 1-2 x6
Week 5: Find DL 1RM

Accessory:
Week 1-2: 
3 x10 1 1/4 Back squat
3x15 Banded Sidestep/side
3x10 BB Hip Thrusts

Week 3-5:
3x15 Glute Bridges
3x10 Back Extensions
3x10 Russian Step-ups/leg

Upper Body: 
Floor Press
Week 1: Every 90 seconds: 5 reps, alternating between close, reg and wide grip x6 sets total (back off of 5RM 10-15%)

Week 2: No class, Thanksgiving

Week 3: Every 2 min: 3 reps, alternating between close, reg and wide grip x6 sets total (slightly higher than last week)

Week 4: Every 2:30, 2 reps, all close grip x4 total sets (add from last week)

Week 5: Find 1RM Floor Press


Accessory:
Week 1-2: 
3x10 Paused Ring Rows
3x1 min Hollow Hold
3x10 Hammer Curl


Week 3-5:
3x :30 Batwing Hold
3x 10 Trap 3 Raise
3x10 Pallof Press (3 sec each to straighten and rebend arms)

Week of 5.19.14
Week 4



Tuesday

1) 3x: 10 Paused Goblet Squats, 1 length Bear Crawl

2) Deficit DL (25lbs plates), 3 sec negatives, 2-3x6

3) :30 Back Extension Hold x3

10 Reverse Hyper x3

15 Heavy Fast Goblet Squats (no pause!) x3


Thursday (No Class, can be done on y

1) 3x: 10 Scap Pull-ups, 10 Scap Push-ups, 1 Length Burpee Broad Jump

2) Close Grip Bench Press, 5 sec negative, 6-8x5

3) 20 DB Push Press x3

15 Powell Raise x3

10 3 sec negative Bent over BB Row x3

Week of 5.12.14
Week 3



Tuesday

1) 3x: 10 Paused Goblet Squats, 1 length Bear Crawl

2) Deficit DL (25lbs plates), 3 sec negatives, 3-5x5

3) :30 Back Extension Hold x3

10 Reverse Hyper x3

15 Heavy Fast Goblet Squats (no pause!) x3


Thursday

1) 3x: 10 Scap Pull-ups, 10 Scap Push-ups, 1 Length Burpee Broad Jump

2) Close Grip Bench Press, 5 sec negative, 6-8x5

3) 20 DB Push Press x3

15 Powell Raise x3

10 3 sec negative Bent over BB Row x3

Sunday


1) Rear Foot Elevated Split Squat, 4-6/leg (add weight in a goblet hold) + Seated Box Jumps x4, Rest 2-3 min x4

2) One Arm at a time DB BP 4-6 + 1 min Accumulated HS Hold, Rest 2-3 min x4

3) 10 min Sled Drag AMRAP (x2?)

Week of 5.5.14
Week 2


Tuesday

1) 3x: 10 Paused Goblet Squats, 1 length Bear Crawl

2) Deficit DL (25lbs plates), 3 sec negatives, 5-7x4

3) :30 Back Extension Hold x3

10 Reverse Hyper x3

15 Heavy Fast Goblet Squats (no pause!) x3


Thursday

1) 3x: 10 Scap Pull-ups, 10 Scap Push-ups, 1 Length Burpee Broad Jump

2) Close Grip Bench Press with light bands, 5 sec negative, 8-10x4

3) 20 DB Push Press x3

15 Powell Raise x3

10 3 sec negative Bent over BB Row x3

Sunday


1) Rear Foot Elevated Split Squat, 6-8/leg (add weight in a goblet hold) + Seated Box Jumps x6, Rest 2-3 min x3

2) One Arm at a time DB BP 6-8 + 1 min Accumulated HS Hold, Rest 2-3 min x3

3) 10 min Sled Drag AMRAP

New Cycle!

Week of 4.22.14

(No Dynamic Effort/Sunday class)


Tuesday

1) 3x: 10 Paused Goblet Squats, 1 length Bear Crawl

2) Deficit DL (25lbs plates), 3 sec negatives, 6-8x3

3) :30 Back Extension Hold x3

10 Reverse Hyper x3

15 Heavy Fast Goblet Squats (no pause!) x3


Thursday

1) 3x: 10 Scap Pull-ups, 10 Scap Push-ups, 1 Length Burpee Broad Jump

2) Close Grip Bench Press with light bands, 5 sec negative, 10-12x3

3) 20 DB Push Press x3

15 Powell Raise x3

10 3 sec negative Bent over BB Row x3

Week 4



Lower Body

2-4x5 Rack Pulls from below the Knee


Supplemental:

6x: :30 Hollow Hold

10 RDLs

10 GHD Sit-ups



Upper Body

Seated Overhead Press 4-6x6


Supplemental:

6x:

15 Banded Rows

15 Banded Tricep Ext.

:30 FLR on rings


Dynamic

3x15 DB Push Press, one arm at a time. Rest 1 min between arms, work across not up.

3x10 Paused Bounced Back Squats. Rest 2-3 min between sets, work across not up.


5x:

10 Ball Slams, :30 Back Ext Hold, 10 High Box Jumps, :30 FLR on rings

Week 3


Lower Body

4-6x5 Rack Pulls from below the Knee


Supplemental:

5x: :30 Hollow Hold

10 RDLs

10 GHD Sit-ups



Upper Body

Seated Overhead Press 6-8x5


Supplemental:

5x:

15 Banded Rows

15 Banded Tricep Ext.

:30 FLR on rings

No Sunday PL due to Oly Cert

Week 2:

Lower Body

5-7x4 Rack Pulls from below the Knee


Supplemental:

4x: :30 Hollow Hold

10 RDLs

10 GHD Sit-ups



Upper Body

Seated Overhead Press 8-10x4


Supplemental:

4x:

15 Banded Rows

15 Banded Tricep Ext.

:30 FLR on rings


Dynamic

3x14 DB Push Press, one arm at a time. Rest 1 min between arms, work across not up.

3x10 Paused Bounced Back Squats. Rest 2-3 min between sets, work across not up.


5x:

10 Ball Slams, :30 Back Ext Hold, 10 High Box Jumps, :30 FLR on rings

Week 1:

Lower Body

6-8 x3 Rack Pulls from below the Knee


Supplemental:

3x: :30 Hollow Hold

10 RDLs

10 GHD Sit-ups



Upper Body

Seated Overhead Press 10-12 x3


Supplemental:

3x:

15 Banded Rows

15 Banded Tricep Ext.

:30 FLR on rings


Dynamic

3x12 DB Push Press, one arm at a time. Rest 1 min between arms, work across not up.

3x10 Paused Bounced Back Squats. Rest 2-3 min between sets, work across not up.


4x:

10 Ball Slams, :30 Back Ext Hold, 10 High Box Jumps, :30 FLR on rings

Week of 3.4.14

Week 4


Tuesday/Max Effort Lower:
Happy Mardi Gras!


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)
6 work sets 1-2 reps
Acc: Repeat Day reg. class push-up workout
Bent Over DB Rows 4x12
4x25 Banded Front Raises AFAP
4x12/arm Banded Ext and Int Rotations 

Sunday/Dynamic Effort Upper and Lower:
Warm up: 4 min easy row
#1: Seated One arm DB Strict Press, 3-4 reps for 12 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