Training
Mar 13, 2016, 2:58 PM
From Michael McElroy
Monday
Warm Up: Stretch Hips and Front Rack Position for 5 min
10 min Aerobic Warm Up (Run,Bike,Row, Jump Rope)
+
B. DB Walking Lunges, 4 x 16 steps, rest 90 sec
C. Bench Press: 3 rep EMOM x 9 (205#-225#)- keep bar moving fast, if speed slows down, lighten the weight
225x5, 205×4
225x5, 205×4
+
Did not have time to do
3 sets
3 sets
Row 1000m @ 2:00/500m
10 Burpees
10 Box Jumps, 24”
Rest 90 sec b/w sets
Tuesday
Did not make it to gym
Did not make it to gym
Crossover Symmetry Activation Protocol
+
A1. Behind the Neck Strict Press: 4 x 5, rest 30 sec
A2. Goblet Squats @ 30X3, 4 x 8-10, rest 90 sec
B1. Archer Ring Row: 4 x 12 reps alternating, R :45
B2. GH Torture Twist: 4 x 10/side, R :45
B3. GH Raises: 4 x 6-8, R 1:30
+
For time:
3 rounds
Bike 25 Cals
20 Wallball, 20#
Wednesday
Warm Up: Practice Kipping motion on Bar-
A. DB Reverse Lunges, 3 x 10/leg, rest 30 sec b/w legs
30lbs
30lbs
B1. DB Bench Press: 4 x 10, R :45
75lbs
75lbs
B2. Barbell Curl: 4 x 12, R :30
85lbs
85lbs
C1. Overhead Barbell Tricep Extensions, 4 x 12 reps, rest 30 sec
45lbs
45lbs
C2. Side Bends: 4 x 10/side, R :45
79lbs
79lbs
+
20 min Cyclical Work
2 min Row
3 min Bike
2 min Jump Rope
1 min FLR on Rings
Thursday
Warm Up: Pistol Practice (stand on box and heel to ground) 3 x 6/leg
+
Row 1000m @ 85% (4:25)
Rest 2 min
Row 1000m @ 85% (4:10)
Rest 5 min
24 min EMOM
1st- 10 DB Thrusters, 30#/H
2nd- 8 Toes to Bar
3rd- 10 Back Extensions
4th- 35 sec Bike
Friday: Bodyweight
5 sets
20 Pull Ups
30 Push Ups
40 sit Ups
50 Squats
Rest 3 min b/w sets
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