Tuesday, October 11, 2016

Tuesday-
10-15 min Dynamic warm up (High knees, butt kicks, legs swings, etc… no static stretching)
2 sets Deadbugs and Bird Dogs (knees stay off ground on bird dogs)
Runner’s Glute Bridge- 2 x 10 each side
***When you’re running, thinking about keeping hollow core position and not letting back get hyperextended
+
A1. Seated DB Z-Press @ 20X2, 4 x 8-10 reps, rest 60 sec
A2. Assisted Strict Muscle Up, 4 x 1-3 reps, rest 90 sec  *put feet on ground in front of you for assistance **goal is to gradually raise the rings
+
3 sets
10 Russian KB Swings, 53#
Bike 25 Cals
Rest 2 min b/w sets
+
3 sets
15 Toes to Bar
25 Box Jump Overs, 24”
Rest 2 min b/w sets
+
E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling
Wednesday-
Scap Push Ups w/ 1 sec pause retracted and protracted
+
3 sets
10 Banded X-Walks
10 Runner’s Bridge
+
4 sets
15 sec Sled Push Sprint w/ 55# on top, rest 2 min b/w sets
+
28 min EMOM
1st- 10 Thrusters, 75#
2nd- 7 Burpee Box Jumps, 24” + Bike easy
3rd- 35 Double Unders + Bike easy
4th- 10 Deadlifts, 75# + Bike easy (note how these felt?) Tightness in lower back. Stretched extra between DLs and thrusters


Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side (both knees stay off ground throughout movement)
+
**decreasing times each 600m
Run 400m
Rest 1 min
Run 600m
Rest 2 min
Run 800m
Rest 3 min
Run 600m
Rest 2 min
Run 400m
**consistent pace across
+
10 min Bike cool down
Friday  (let me know if you did this and I’ll change it)
2 sets
Hanging CAR’s, 5 each direction
Scap Push Ups **focus on retraction, 10 reps
HS Hold Car’s, 5 each direction
10 Banded X Walks both directions
+
A. High Hang Squat Snatch, build to a tough single, 1/min for 10 min, slowly building **2 sec pause in catch every rep
B. DB Goblet Squat @ 10X1, 3 x 20 reps, rest 2 min **start w/ 55# and try to build **must be unbroken **did you go up in weight?
C. Glute Ham Raises @ 40X1, 3 x 4-6 reps, rest 2 min **use band assistance if needed
+
12 min @ 80%
25 Double Unders
1 Bar-Muscle Up
5 Chest to Bar Kipping Pull-Ups
5 Deep Ring Dips
12 Bar-Facing Burpees
Rest 5 min
12 min @ 80%
Bike 15 Cals
15 Overhead Squats, 75#
12 Box Jumps, 24”

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Monday, October 3, 2016

 W1

Monday


+

Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
+
Warm Up
2-3 sets w/ empty bar
3 Clean RDL’s
3 Clean Pulls
3 Muscle Clean
3 Tall Cleans
3 Front Squats @ 33X1
3 Hang Squat Clean
+
A. Tall Clean, 3 x 3, rest 90 sec, light weight focus on tech
B. Power Clean + Hang Squat clean, build to a tough single in 10 min**focus on getting full hip extension
***2 Box Jumps, 30-36” after each rep **focus on hip extension and landing as high as possible
C. Front Rack Lunges in Place, 4 x 12/leg, rest 60 sec b/w legs **band resistance against front knee **I’ll show you
D. Double DB RDL @ 3010, 4 x 10, rest 2 min **focus on keeping low back tight and pushing butt back to feel stretch in hamstrings **not too concerned with depth, more about finding stretch
E1. Skin the Cat, 3 x 2-3 controlled reps, rest as needed
E2. Hip Extensions, 3 x 20 rest as needed
+
25# Good Mornings, 50 reps

Tuesday-
10-15 min Dynamic warm up (High knees, butt kicks, legs swings, etc… no static stretching)
2 sets Deadbugs and Bird Dogs (knees stay off ground on bird dogs)
Runner’s Glute Bridge- 2 x 10 each side
***When you’re running, thinking about keeping hollow core position and not letting back get hyperextended
+
A1. Seated DB Z-Press @ 20X2, 4 x 8-10 reps, rest 60 sec
A2. Assisted Strict Muscle Up, rest 90 sec  *put feet on ground in front of you for assistance
+
3 sets
10 Russian KB Swings, 53#
Bike 20 Cals
Rest 2 min b/w sets
+
3 sets
12 Alt Step Up Jumps
25 Burpees
Rest 2 min b/w sets
+
E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling[ like these, stretch feels good]

Wednesday-
Scap Push Ups w/ 1 sec pause retracted and protracted
+
3 sets
10 Banded X-Walks
10 Runner’s Bridge
+
4 sets
15 sec Sled Push Sprint w/ 45# on top, rest 2 min b/w sets
+
28 min EMOM
1st- 10 Lateral Box Step Overs, holding 20# DB’s
2nd- 5 Burpee Box Jumps, 24” + Bike easy
3rd- 30 Double Unders + Bike easy
4th- 3 Wall Walks + Bike easy (how have the KBS felt?) KBS are fine!!!!

Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side (both knees stay off ground throughout movement)
+
**decreasing times each 600m
Run 400m
Rest 1 min
Run 600m
Rest 2 min
Run 800m
Rest 3 min
Run 600m
Rest 2 min
Run 400m
**consistent pace across
+
10 min Bike cool down

Friday  (let me know if you did this and I’ll change it) Did this Saturday
2 sets
Hanging CAR’s, 5 each direction
Scap Push Ups **focus on retraction, 10 reps
HS Hold Car’s, 5 each direction
10 Banded X Walks both directions
+
A. DB Goblet Squat @ 10X1, 3 x 20 reps, rest 2 min **start w/ 55# and try to build **must be unbroken **did you go up in weight?
B. Glute Ham Raises @ 40X1, 3 x 4-6 reps, rest 2 min **use band assistance if needed
+
12 min @ 80%
25 Double Unders
50’ Single Arm Farmer’s Carry, 70#
10 Box Jumps, 30”
50’ Single Arm Farmer’s Carry, 70#
10 Toes to Bar
Rest 5 min
12 min @ 80%
Bike 15 Cals
7 Bar-Facing Burpees
7 Thrusters, 95#

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