Tuesday 12/11
M/E Lower

Main: 1 RM Back Squat w/ Reverse Bands
Accessory: Bul. Split Squats 4x8/leg
Abs: Hollow Holds 4x :45 (scale up to weighted)
Finisher: Banded Leg Extensions 4x20

Thursday 12/13
M/E Upper

Main: 1 RP Wide Grip Floor Press 
Drop Set: Max Reps at 70%
Abs:Weighted Russian Twists 4x15 Superset: 4x15 Flutter Kicks
Finisher: Flat Banded Pull Aparts 4x15 (Heavy Band)

Saturday 12/15
D/E Lower

Main:Back SQ 55% + 25% Bands 12x2
Accessory 1: Top Set hit 8 reps 10# More than last weeks Weight (if starting out use 60%) 
Accessory 2: Reverse 1" Deficit Lunges 3x8/leg
Abs: Weighted Decline (GHD) Situps 8RM


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Tues (Lower)


Main Lift:
Week 1: Back Squat 5x5 to box (work across)
Week 2: Back Squat 5x4 to box (work across)
Week 3: Back Squat 5x3 to box (work across)
Week 4: Back Squat to box, drop weight,  3 reps ONTM x10
Week 5: Add from Week 4, 3 reps ONTM x10

Accessory:
Week 1-3: 
3x15/leg DB Split Squats
3x :45 Back Extension Hold
3x 12 V-up

Week 4-5:
4x15/leg One Legged DB RDL
4x15 Weighted Back Extension
4x15 Weighted Sit-up

Thurs (Upper)
Main Lift:
Week 1: Pause Bench Press with chains, 5x5 (work across)
Week 2: Pause Bench Press with chains, 5x4 (work across)
Week 3: Pause Bench Press with chains 5x3 (work across)
Week 4: Pause Bench Press with chains, drop weight, 3 reps ONTM x10
Week 5: Add from Week 4, 3 reps ONTM x10

Accessory:
Week 1-3:
3x20 Banded Lat Pulldowns
3x20 Banded Face Pulls
3x :60 Weighted Plank

Week 4-5:
4x :90 Weighted Plank
4x 12 Paused Ring Rows
4x 12 Single DB Tricep Extensions

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