Training 10-16-2017

Warm-up: Joint Mobility/Dynamic

Strength:



Establish a 20rm Back Squat

*This is the last week of Widow Makers. I dont care where you think you should be on the key thats been posted the last few weeks. Today try and establish another New 20rm back squat. We won’t take another shot at this again for awhile so make it count.

Conditioning:

“JT”

21-15-9

HSPUs
Ring Dips
PushUps

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,e
tc)

Training 10-13-2017

Warm-up: Joint Mobility/Dynamic

Strength:

5 Rounds

2 x Muscle Snatch
Rest 30 seconds
10 x Banded Zercher squats
Rest 45 seconds
1 x Deadlift @ 85-90% of your working 1rm

*Rest 90 seconds on the completion of your Deadlift before beginning the next series
*Focus on your positioning and bar speed as well as hip extension on all movements. Use the Zerchers to fire the those hips through hard before your moving to your singe rep deadlift

Conditioning:

3 Rounds

Max Ring Support
10 C2B Pullups
50 Foot Sled Push
50 Foot Sled Pull
50 Foot Sled Push

*You can cap your Ring Support at 60 seconds
*If you are having to your efforts into smaller supporters thats fine but accumlate at least 45 seconds total

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 10-12-2017

Warm-up: Joint Mobility/Dynamic

Conditioning:

4 Rounds

25 Russian Swings 53/35
25 Banded Face Pulls
25 Russian Swings 53/35
15 Cal Air Powered piece of equipment
25 Russian Swings 53/35
25 Air Squats
50 Russian Swings 53/35
15 Cal Air Powered piece of equipment

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 10-12-2017

Warm-up: Joint Mobility/Dynamic

Conditioning:

5 Rounds

10 Push Presses 135/95
50 Foot Bear Crawl
10 Tall to Kneeling Getups (5R/5L)
10 Box Jumps 24/20
Run 100 Meters

*Weight is open on Tall to Kneeling GetUps, hold whatever object you are using in the front rack and get after it

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 10-10-2017

Warm-up: Joint Mobility/Dynamic

Conditioning:

“The Chief”

Complete 5 rounds of the following:

3 Minute AMRAP

3 Power Cleans 135/95
6 PushUps
9 Air Squats

*Rest 60 second between 3 Minute Efforts

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 10-9-2017

Warm-up: Joint Mobility/Dynamic

Strength:

Squats

Take your 20RM retest from last week and apply your results to the following key

If you completed 5-10 Reps – Add stay at same weight or add 5 Total Pounds
If you completed 11-14 Reps – Add 5-10 Total Pounds
If you completed 15+ Reps – Add 10-15 Total Pounds

*Still just one set, warm up and get it done
*Dont be afraid to go up and in weight and try and maybe not get the full 20reps. These are straight intensity set now and the goal is 20reps but if you fall short it is not a set back in training and this key will appear again next week.

Conditioning:

3 Rounds

3 Rope Climbs
15 OHS 95/65
15 American Swings 70/53

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Shift Day 10-7-2017

Warm-up: Joint Mobility/Dynamic

Conditioning:

“300 FY”

10 Minute Airdyne For Calories

*The goal is to hit 300 Cals inside the 10 minutes
*Nod to Gym Jones on this one, its a real kick in the pills

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 10-6-2017

Warm-up: Joint Mobility/Dynamic

Conditioning:

5 Rounds

25 Double Unders
10 DxKB Front Squats 53/35
5 Deadlifts 255/165

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 10-5-2017

Warm-up: Joint Mobility/Dynamic

Conditioning:

10 Rounds

20 Russian Swings
10 Hollow Rocks
30 Russian Swings
10 Cal Air Powered piece of equipment

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 10-4-2017

Warm-up: Joint Mobility/Dynamic

Strength:

5 Rounds of the following of 3-5 Reps at Each Station

SandBag Clean or Stone to Shoulder: Open Weight
Weighted Pullups: Open weight and my increase or decrease round to round
Double Kettlebell Floor Press: Open Weight

*Move with a purpose station to station in these efforts today
*If you fall below 3 reps at any station lower the weight the next round

Conditioning:

Row a 1k TT

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)