Monday: Row + CP Battery + FSQ + UB Press/Shoulder Prehab
Warm Up: PVC Shouler Warm Up, Wrist Mobility, Roll Legs and Hips on Foam Roller
A. Row 1600m @ consistent pace row row your boat
+
B. Power Clean from Floor: 4 x 3, R 2-3 min b/w sets (go heavier) *drop each rep from top and reset, increase weight each set
And ugly 175
C. Front Squat: 3 x 2 @ (225,245,265#), R 2-3:00
Down up up down
D1. Bench Press: 3 x 2 @ (225,240,250#), R :45
They say 315 is the new 225 glad am still on old 225, 315 by end of year
D2. DB Chest Flys: 3 x 12, R 1:00
25lbs
E. Barbell Circuit: 3 x 8/each (start w/ just barbell, add weight if want) *minimal rest b/w sets
Done with bar
. Front Raise, Behind the Neck Press, Upright Row
Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
+
Crossover Symmetry Activation Protocol
+
12 min EMOM
1st: 15 Tuck Jumps (jump and tuck knees up to hands; hands are placed in front of chest)
Jumping in place is always fun
2nd: 10 Weighted Bench Dips (place plate on lap)
25lbs
3rd: 12 HR Push Ups *hands and feet elevated so hips can't touch ground
+
12 min EMOM
1st: Bike Hard for 25 sec
I hope someone breaks all the bikes
2nd: 40 sec Quick Feet Run to Plate on Floor
Looked very ugly
3rd: 10 GH Sit Ups
+
"GET SWOLE"
Accumulate 50 reps each FOR TIME:
DB Preacher Curls
Side Bends w/ 53# kb (50 reps per side)
OH Tricep Extensions
Wednesday
Warm Up: T-Spine Mobility w/ Foam Roller and Lacrosse Ball
A. Back Squat: 5 x 6 (240# across), R 2:00
It went up 30 times
B. Barbell Curl 21's: 5 sets
This hurt
C1. Farmer's Carry: 4 x 100', Heavy as possible, R :45
C2. Landmine Rows: 4 x 10, R :45 *heavier than last week
C3. Back Extensions: 4 x 8, R :45 (hold 2 seconds at top of each rep)
C4. Crunchy Frogs: 4 x 10, R :45 https://www.youtube.com/watch?v=a12o3DgMjas
+
Bike Intervals: 3 x 15 calories @ High Effort, R 2:00 b/w sets (screen will read 1.5 cal when you have reached 15 cals)
Thursday
Warm Up
+
Run 5 x 200m @ consistent effort, R 1:00 b/w sets (will keep this the same since it rained last week)
Running in cold and smell of smoke was great
+
For Time:
15-12-9
Hang Cleans, 95#
Toes to Bar
Did not do toes to Bar because I like my shoulder not hurting 5 days after
Rest 10 min
Repeat Metcon
+
DB External Rotation: 3 x 15/arm (12#), R :45
DB Powell Raise: 3 x 15/arm (12#), R :45
Friday: Classic CrossFit Day
Warm Up: 10 min Aerobic Warm Up (get sweaty)
+
A. Build to Heavy Thruster (85% off of feel)
205lbs
+
"Jackie"
For Time:
Row 1000m
50 Thrusters, 45#
30 Pull Ups
12:23
Saturday, January 30, 2016
Saturday, January 23, 2016
Monday: Row + CP Battery + FSQ + UB Press/Shoulder Prehab
Warm Up: PVC Shouler Warm Up, Wrist Mobility, Roll Legs and Hips on Foam Roller
A. Row Intervals: 3 x 500m @ Tough Repeatible Pace, R 1:30 b/w sets
Row row your boat
+
B. Power Clean from Floor: 4 x 4, R 2-3 min b/w sets *drop each rep from top and reset, increase weight each set
165lbs .
better than last week
C. Front Squat: 4 x 3 @ (205,220,235#), R 2-3:00
Front Squatingredients on a Monday
D1. Bench Press: 3 x 3 @ (205,215,225#), R :45
Up down
D2. DB Chest Flys: 3 x 8-10, R 1:00
25 lbs
E1. DB External Rotation: 3 x 8/arm, R :45
E2. Powell Raise: 3 x 8/arm, R :45
Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
+
Crossover Symmetry Activation Protocol
+
12 min EMOM
1st: 8 MB Touch-n-Jumps, 20# *hold ball, touch ground b/w feet like a deadlift then raise up and jump while reaching ball to sky each time
2nd: 5 Bar Dips (full range of motion)
3rd: 15 sec Chin Over Bar Hold (accumulate if not done unbroken)
+
12 min EMOM
1st: Run 200m
2nd: 50 Jump Rope Singles
3rd: 10 Air Squats w/ perfect technique and full r.o.m
Got it done
+
"GET SWOLE"
Accumulate 50 reps each FOR TIME:
GH Sit Ups
Side Bends w/ 53# kb (50 reps per side)
Superman Raises
Wednesday
Warm Up: T-Spine Mobility w/ Foam Roller and Lacrosse Ball
A. Back Squat: 5 x 8,6,4,2,8 (225,255,285,315,225#), R 2:00
B. Barbell Upright Rows: 4 x 8-10 @105#, R 1:30
C1. Farmer's Carry: 4 x 100', Heavy as possible, R :45
C2. Landmine Rows: 4 x 8-10, R :45 *heavier than last week
C3. Back Extensions: 4 x 10, R :45 (hold 2 seconds at top of each rep)
C4. V-Ups: 4 x 10, R :45
Abs have a nice burn now
+
Run, Row, or Bike for 15 minutes *can mix and match if you want @ tough effort
Thursday
Warm Up
+
Run 5 x 200m @ consistent effort, R 1:00 b/w sets
Had to row rain
+
For Time:
21-15-9
Deadlifts, 155#
Pull Ups
11 minutes of no fun
+
Row 15 min Cool Down
+
DB External Rotation: 3 x 15/arm (12#), R :45
DB Powell Raise: 3 x 15/arm (12#), R :45
Friday
"Dirty 30"
30 Box Jumps
30 Jumping pull-ups
30 Kettlebell swings, 53#
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall balls, 20 pound ball
30 Burpees
Thanks for this lovely workout
Warm Up: PVC Shouler Warm Up, Wrist Mobility, Roll Legs and Hips on Foam Roller
A. Row Intervals: 3 x 500m @ Tough Repeatible Pace, R 1:30 b/w sets
Row row your boat
+
B. Power Clean from Floor: 4 x 4, R 2-3 min b/w sets *drop each rep from top and reset, increase weight each set
165lbs .
better than last week
C. Front Squat: 4 x 3 @ (205,220,235#), R 2-3:00
Front Squatingredients on a Monday
D1. Bench Press: 3 x 3 @ (205,215,225#), R :45
Up down
D2. DB Chest Flys: 3 x 8-10, R 1:00
25 lbs
E1. DB External Rotation: 3 x 8/arm, R :45
E2. Powell Raise: 3 x 8/arm, R :45
Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
+
Crossover Symmetry Activation Protocol
+
12 min EMOM
1st: 8 MB Touch-n-Jumps, 20# *hold ball, touch ground b/w feet like a deadlift then raise up and jump while reaching ball to sky each time
2nd: 5 Bar Dips (full range of motion)
3rd: 15 sec Chin Over Bar Hold (accumulate if not done unbroken)
+
12 min EMOM
1st: Run 200m
2nd: 50 Jump Rope Singles
3rd: 10 Air Squats w/ perfect technique and full r.o.m
Got it done
+
"GET SWOLE"
Accumulate 50 reps each FOR TIME:
GH Sit Ups
Side Bends w/ 53# kb (50 reps per side)
Superman Raises
Wednesday
Warm Up: T-Spine Mobility w/ Foam Roller and Lacrosse Ball
A. Back Squat: 5 x 8,6,4,2,8 (225,255,285,315,225#), R 2:00
B. Barbell Upright Rows: 4 x 8-10 @105#, R 1:30
C1. Farmer's Carry: 4 x 100', Heavy as possible, R :45
C2. Landmine Rows: 4 x 8-10, R :45 *heavier than last week
C3. Back Extensions: 4 x 10, R :45 (hold 2 seconds at top of each rep)
C4. V-Ups: 4 x 10, R :45
Abs have a nice burn now
+
Run, Row, or Bike for 15 minutes *can mix and match if you want @ tough effort
Thursday
Warm Up
+
Run 5 x 200m @ consistent effort, R 1:00 b/w sets
Had to row rain
+
For Time:
21-15-9
Deadlifts, 155#
Pull Ups
11 minutes of no fun
+
Row 15 min Cool Down
+
DB External Rotation: 3 x 15/arm (12#), R :45
DB Powell Raise: 3 x 15/arm (12#), R :45
Friday
"Dirty 30"
30 Box Jumps
30 Jumping pull-ups
30 Kettlebell swings, 53#
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall balls, 20 pound ball
30 Burpees
Thanks for this lovely workout
Friday, January 15, 2016
Monday: Row + CP Battery + FSQ + UB Press/Shoulder Prehab
Warm Up: PVC Shouler Warm Up, Wrist Mobility, Roll Legs and Hips on Foam Roller
A. Row Intervals: 4 x 400m @ 1:50 pace, R 1:30 b/w sets
Really love intervals rows Coach
+
B. Hang Clean: Build to tough single in 12 min
145lbs still need to take reverse curl put out
C. Front Squat: 4 x 4 @ (185,205,215,230#), R 2-3:00
Getting better at keeping hands up
D1. Bench Press: 3 x 4 @ (185,205, 215#), R :45
Arm did not hurt
D2. Row 150m ALL OUT x 3 sets, R 1:00
Did I mention I really like rowing
E1. DB External Rotation: 3 x 8/arm (20#), R :45
E2. Powell Raise: 3 x 8/arm (20#), R :45
Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
+
Crossover Symmetry Activation Protocol
+
12 min EMOM
1st: 8 DB Squat Jumps, 20# db/hand (hands w/ db on shoulders)
2nd: 8 Inverted Bar Rows (lying under bar while on rig)
3rd: 12 KB Swings, 53# Got it done
+
12 min EMOM
1st: Row 10 cal
2nd: Bike 7 cal
3rd: Bear Crawl 50'
I liked rowing more than bike for calories
+
"GET SWOLE"
Accumulate 50 reps each FOR TIME:
Push Ups
Bench Dips
Sit Ups w/ Medball in hands (hold ball, touch ground behind head and then between feet)
Wednesday: OH Power + Positions + CP Battery + SL/UB Press/Bending/Jumping + Cool Down
Warm Up: KB Windmills, KB Arm Bars (5/side each x 3)
A. Back Squat: 5 x 10,8,6,4,4 (215,225,255,285,305#), R 2:00
Down and up down up
B. Barbell Upright Rows: 4 x 8-10 @100#, R 1:30
C1. DB Walking Lunge: 4 x 50', R :45 *heavier db than last week
20lbs
C2. Landmine Rows: 4 x 10-12, R :45 *heavier than last week
65lbs
C3. Back Extensions: 4 x 10, R :45 (hold 2 seconds at top of each rep)
C4. Hollow Body Rocks: 4 x :20 sec, R :45
+
Run, Row, or Bike for 10 minutes *can mix and match if you want @ tough effort
Thursday
Warm Up
+
Run 4 x 400m @ consistent effort, R 1:00 b/w sets could tell I have not run in awhile. Maybe should be 200 meter a few weeks (300,400,)
+
For Time:
25 Cal Row
25 Box Jumps
25 Thrusters, 95#
25 Box Jumps
25 Cal Row
10:45
+
DB External Rotation: 3 x 15/arm (12#), R :45
DB Powell Raise: 3 x 15/arm (12#), R :45
Friday
Got to play with class today (10:45)
8 min AMRAP @ consistent effort
Row 250m
6 Burpees over Erg
:15 sec Wall Facing HS Hold
rest 4 min
8 min AMRAP @ consistent effort
Run 200m (bike 1 min if raining)
15 Russian KB Swings, 70#
50' Bear Crawl
rest 4 min
8 min AMRAP @ consistent effort
Bike 10 cal
10 Box Jumps, 24"
100' Walking Lunges
+
2 sets of:
10 reps for all exercises
DB Front Raise
DB Lateral Raise
DB External Rotation
DB Powell Raise
Scap Push Ups
Scap Pull Ups
Warm Up: PVC Shouler Warm Up, Wrist Mobility, Roll Legs and Hips on Foam Roller
A. Row Intervals: 4 x 400m @ 1:50 pace, R 1:30 b/w sets
Really love intervals rows Coach
+
B. Hang Clean: Build to tough single in 12 min
145lbs still need to take reverse curl put out
C. Front Squat: 4 x 4 @ (185,205,215,230#), R 2-3:00
Getting better at keeping hands up
D1. Bench Press: 3 x 4 @ (185,205, 215#), R :45
Arm did not hurt
D2. Row 150m ALL OUT x 3 sets, R 1:00
Did I mention I really like rowing
E1. DB External Rotation: 3 x 8/arm (20#), R :45
E2. Powell Raise: 3 x 8/arm (20#), R :45
Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
+
Crossover Symmetry Activation Protocol
+
12 min EMOM
1st: 8 DB Squat Jumps, 20# db/hand (hands w/ db on shoulders)
2nd: 8 Inverted Bar Rows (lying under bar while on rig)
3rd: 12 KB Swings, 53# Got it done
+
12 min EMOM
1st: Row 10 cal
2nd: Bike 7 cal
3rd: Bear Crawl 50'
I liked rowing more than bike for calories
+
"GET SWOLE"
Accumulate 50 reps each FOR TIME:
Push Ups
Bench Dips
Sit Ups w/ Medball in hands (hold ball, touch ground behind head and then between feet)
Wednesday: OH Power + Positions + CP Battery + SL/UB Press/Bending/Jumping + Cool Down
Warm Up: KB Windmills, KB Arm Bars (5/side each x 3)
A. Back Squat: 5 x 10,8,6,4,4 (215,225,255,285,305#), R 2:00
Down and up down up
B. Barbell Upright Rows: 4 x 8-10 @100#, R 1:30
C1. DB Walking Lunge: 4 x 50', R :45 *heavier db than last week
20lbs
C2. Landmine Rows: 4 x 10-12, R :45 *heavier than last week
65lbs
C3. Back Extensions: 4 x 10, R :45 (hold 2 seconds at top of each rep)
C4. Hollow Body Rocks: 4 x :20 sec, R :45
+
Run, Row, or Bike for 10 minutes *can mix and match if you want @ tough effort
Thursday
Warm Up
+
Run 4 x 400m @ consistent effort, R 1:00 b/w sets could tell I have not run in awhile. Maybe should be 200 meter a few weeks (300,400,)
+
For Time:
25 Cal Row
25 Box Jumps
25 Thrusters, 95#
25 Box Jumps
25 Cal Row
10:45
+
DB External Rotation: 3 x 15/arm (12#), R :45
DB Powell Raise: 3 x 15/arm (12#), R :45
Friday
Got to play with class today (10:45)
8 min AMRAP @ consistent effort
Row 250m
6 Burpees over Erg
:15 sec Wall Facing HS Hold
rest 4 min
8 min AMRAP @ consistent effort
Run 200m (bike 1 min if raining)
15 Russian KB Swings, 70#
50' Bear Crawl
rest 4 min
8 min AMRAP @ consistent effort
Bike 10 cal
10 Box Jumps, 24"
100' Walking Lunges
+
2 sets of:
10 reps for all exercises
DB Front Raise
DB Lateral Raise
DB External Rotation
DB Powell Raise
Scap Push Ups
Scap Pull Ups
Saturday, January 9, 2016
Monday: Row + CP Battery + FSQ + UB Press/Shoulder Prehab
Warm Up: PVC Shouler Warm Up, Wrist Mobility, Roll Legs and Hips on Foam Roller
A. Row Intervals: 5 x 350m @ 1:47 pace, R 1:00 b/w sets
This is no fun
+
B. Clean Complex: 2 Hang Clean + 2 Squat Cleans From Floor: Build to max set in 12 min
Not great 145lbs
C. Front Squat: 4 x 5 @ (180,210,225,225#), R 2-3:00
Going up on a Monday
D1. Bench Press: 3 x 5 @ (175,205, 215#), R :45 (let me know if this bothers shoulder any)
Shoulder was good
D2. DB External Rotation: 3 x 8/arm (20#), R :45
D3. Powell Raise: 3 x 8/arm (20#), R :45
Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
+
Crossover Symmetry Activation Protocol
+
12 min EMOM
1st: 6 Burpee Box Jump Overs, 24" worse than jumping over bar
2nd: 8 Pendlay Rows (95#)
3rd: 10 KB Swings, 53#
+
12 min EMOM
1st: 7 Goblet Squats, 53#
2nd: Bike Sprint to 7 calories
3rd: 7 Double Unders
+
"GET SWOLE"
Accumulate 50 reps of each movement
Push Ups
Bench Dips
Sit Ups w/ Medball in hands (hold ball, touch ground behind head and then between feet)
+
Bike 5 min as Cool Down
Wednesday: OH Power + Positions + CP Battery + SL/UB Press/Bending/Jumping + Cool Down
Warm Up: KB Windmills, KB Arm Bars (5/side each x 3)
A. Back Squat: 4 x 10,8,6,6,6 (225,245,265,285,305,325#), R 2:00 305 hurt 325 really hurt only got 3
B. Barbell Upright Rows: 4 x 8-10 @115-135#, R 1:30
Did with 95 needs work
https://www.youtube.com/watch?v=amCU-ziHITM
C1. DB Walking Lunge: 4 x 50', R :45
C2. Landmine Rows: 4 x 12-15, R :45 https://www.youtube.com/watch?v=W0E3ailOyvc (in video he uses attachment; just use hands)
C3. Back Extensions: 4 x 10, R :45 (hold 2 seconds at top of each rep)
C4. Hollow Body Rocks: 4 x :20 sec, R :45 https://www.youtube.com/watch?v=lDv9KA7eA5U
+
Crossover Symmertry Recovery Protocol
MISS LAST 2 WORK OUTS
Thursday
Warm Up
+
Run 4 x 400m @ consistent effort, R 1:00 b/w sets
+
For Time:
25 Cal Row
25 Box Jumps
25 Thrusters, 95#
25 Box Jumps
25 Cal Row
+
DB External Rotation: 3 x 15/arm (12#), R :45
DB Powell Raise: 3 x 15/arm (12#), R :45
Friday
8 min AMRAP @ consistent effort
Row 250m
6 Burpees over Erg
:15 sec Wall Facing HS Hold
rest 4 min
8 min AMRAP @ consistent effort
Run 200m (bike 1 min if raining)
15 Russian KB Swings, 70#
50' Bear Crawl
rest 4 min
8 min AMRAP @ consistent effort
Bike 10 cal
10 Box Jumps, 24"
100' Walking Lunges
+
2 sets of:
10 reps for all exercises
DB Front Raise
Warm Up: PVC Shouler Warm Up, Wrist Mobility, Roll Legs and Hips on Foam Roller
A. Row Intervals: 5 x 350m @ 1:47 pace, R 1:00 b/w sets
This is no fun
+
B. Clean Complex: 2 Hang Clean + 2 Squat Cleans From Floor: Build to max set in 12 min
Not great 145lbs
C. Front Squat: 4 x 5 @ (180,210,225,225#), R 2-3:00
Going up on a Monday
D1. Bench Press: 3 x 5 @ (175,205, 215#), R :45 (let me know if this bothers shoulder any)
Shoulder was good
D2. DB External Rotation: 3 x 8/arm (20#), R :45
D3. Powell Raise: 3 x 8/arm (20#), R :45
Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
+
Crossover Symmetry Activation Protocol
+
12 min EMOM
1st: 6 Burpee Box Jump Overs, 24" worse than jumping over bar
2nd: 8 Pendlay Rows (95#)
3rd: 10 KB Swings, 53#
+
12 min EMOM
1st: 7 Goblet Squats, 53#
2nd: Bike Sprint to 7 calories
3rd: 7 Double Unders
+
"GET SWOLE"
Accumulate 50 reps of each movement
Push Ups
Bench Dips
Sit Ups w/ Medball in hands (hold ball, touch ground behind head and then between feet)
+
Bike 5 min as Cool Down
Wednesday: OH Power + Positions + CP Battery + SL/UB Press/Bending/Jumping + Cool Down
Warm Up: KB Windmills, KB Arm Bars (5/side each x 3)
A. Back Squat: 4 x 10,8,6,6,6 (225,245,265,285,305,325#), R 2:00 305 hurt 325 really hurt only got 3
B. Barbell Upright Rows: 4 x 8-10 @115-135#, R 1:30
Did with 95 needs work
https://www.youtube.com/watch?v=amCU-ziHITM
C1. DB Walking Lunge: 4 x 50', R :45
C2. Landmine Rows: 4 x 12-15, R :45 https://www.youtube.com/watch?v=W0E3ailOyvc (in video he uses attachment; just use hands)
C3. Back Extensions: 4 x 10, R :45 (hold 2 seconds at top of each rep)
C4. Hollow Body Rocks: 4 x :20 sec, R :45 https://www.youtube.com/watch?v=lDv9KA7eA5U
+
Crossover Symmertry Recovery Protocol
MISS LAST 2 WORK OUTS
Thursday
Warm Up
+
Run 4 x 400m @ consistent effort, R 1:00 b/w sets
+
For Time:
25 Cal Row
25 Box Jumps
25 Thrusters, 95#
25 Box Jumps
25 Cal Row
+
DB External Rotation: 3 x 15/arm (12#), R :45
DB Powell Raise: 3 x 15/arm (12#), R :45
Friday
8 min AMRAP @ consistent effort
Row 250m
6 Burpees over Erg
:15 sec Wall Facing HS Hold
rest 4 min
8 min AMRAP @ consistent effort
Run 200m (bike 1 min if raining)
15 Russian KB Swings, 70#
50' Bear Crawl
rest 4 min
8 min AMRAP @ consistent effort
Bike 10 cal
10 Box Jumps, 24"
100' Walking Lunges
+
2 sets of:
10 reps for all exercises
DB Front Raise
Saturday, January 2, 2016
Monday: Row + CP Battery + FSQ + UB Press/Shoulder Prehab
Warm Up: PVC Shouler Warm Up, Wrist Mobility, Roll Legs and Hips on Foam Roller
A. Row Intervals: 5 x 300m @ 1:47 pace, R 1:00 b/w sets
+
B. 3 Position Cleans: Build to a tough set in 10 min (do a clean from your hips, from your knee, from the floor = 1 successful set, bar never touches ground during those 3) 135lbs power not that good
C. Front Squat: 3/min x 7 @ 205#
Glad it was not 10 or 12 set
D1. Floor Press: 3 x 6, R :45
D2. DB External Rotation: 3 x 8/arm, R :45 20lbs
D3. Powell Raise: 3 x 8/arm, R :45 20lbs
Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
+
Crossover Symmetry Activation Protocol
+
15 min EMOM
1st: 20 sec Ring Support Hold (focus on external rotation; elbows close to ribs and palms forward)
2nd: 8 Pendlay Rows (95#)
3rd: 8 Burpees over Bar getting better on this
+
"GET SWOLE"
Accumulate 50 reps of each movement
Push Ups I could tell I don't do much of them
Bench Dips
Did bar dip by mistake
Weighted Sit Ups w/ MB 20lbs ball
+
Bike 5 min as Cool Down
Wednesday: OH Power + Positions + CP Battery + SL/UB Press/Bending/Jumping + Cool Down
Warm Up: KB Windmills, KB Arm Bars (5/side each x 3)
A. Back Squat: 4 x 6 @ 285#, R 2:00 Was not feeling it today be pushed on
B. Snatch Grip Power Shrugs: 4 x 4 @135#, R 1:30
Made it
C1. DB Walking Lunge: 4 x 50', R :45
C2. DB Bench Press: 4 x 8, R :45 55lbs
C3. Back Extensions: 4 x 10, R :45 (hold 2 seconds at top of each rep)
C4. Hollow Body Rocks: 4 x :20 sec, R :45
+
Crossover Symmertry Recovery Protocol
Thursday:
New Years Eve
Friday (optional)
8 min AMRAP @ consistent effort
Row 250m
6 Burpees over Erg
:15 sec Wall Facing HS Hold
rest 4 min
8 min AMRAP @ consistent effort
Run 200m (bike 1 min if raining)
15 Russian KB Swings, 70#
7 Double Unders (just get these done, no scaling allowed)
+
2 sets of:
10 reps for all exercises
DB Front Raise
DB Lateral Raise
DB External Rotation
DB Powell Raise
Scap Push Ups
Scap Pull Ups
Warm Up: PVC Shouler Warm Up, Wrist Mobility, Roll Legs and Hips on Foam Roller
A. Row Intervals: 5 x 300m @ 1:47 pace, R 1:00 b/w sets
+
B. 3 Position Cleans: Build to a tough set in 10 min (do a clean from your hips, from your knee, from the floor = 1 successful set, bar never touches ground during those 3) 135lbs power not that good
C. Front Squat: 3/min x 7 @ 205#
Glad it was not 10 or 12 set
D1. Floor Press: 3 x 6, R :45
D2. DB External Rotation: 3 x 8/arm, R :45 20lbs
D3. Powell Raise: 3 x 8/arm, R :45 20lbs
Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
+
Crossover Symmetry Activation Protocol
+
15 min EMOM
1st: 20 sec Ring Support Hold (focus on external rotation; elbows close to ribs and palms forward)
2nd: 8 Pendlay Rows (95#)
3rd: 8 Burpees over Bar getting better on this
+
"GET SWOLE"
Accumulate 50 reps of each movement
Push Ups I could tell I don't do much of them
Bench Dips
Did bar dip by mistake
Weighted Sit Ups w/ MB 20lbs ball
+
Bike 5 min as Cool Down
Wednesday: OH Power + Positions + CP Battery + SL/UB Press/Bending/Jumping + Cool Down
Warm Up: KB Windmills, KB Arm Bars (5/side each x 3)
A. Back Squat: 4 x 6 @ 285#, R 2:00 Was not feeling it today be pushed on
B. Snatch Grip Power Shrugs: 4 x 4 @135#, R 1:30
Made it
C1. DB Walking Lunge: 4 x 50', R :45
C2. DB Bench Press: 4 x 8, R :45 55lbs
C3. Back Extensions: 4 x 10, R :45 (hold 2 seconds at top of each rep)
C4. Hollow Body Rocks: 4 x :20 sec, R :45
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Crossover Symmertry Recovery Protocol
Thursday:
New Years Eve
Friday (optional)
8 min AMRAP @ consistent effort
Row 250m
6 Burpees over Erg
:15 sec Wall Facing HS Hold
rest 4 min
8 min AMRAP @ consistent effort
Run 200m (bike 1 min if raining)
15 Russian KB Swings, 70#
7 Double Unders (just get these done, no scaling allowed)
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2 sets of:
10 reps for all exercises
DB Front Raise
DB Lateral Raise
DB External Rotation
DB Powell Raise
Scap Push Ups
Scap Pull Ups
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