1.] Warm Up
2-3 rounds of:
[12] Back Step Ups [per leg]
[16] Overhead Swings
[200m] Elliptical
2.] Strength
__ reps x __ sets of:
Double Horizontal Rows
Str: 2-6 reps x 5, Hyp: 8-14 reps x 4, End: 16-20 reps x 3
3.] Work Capacity
“Juicer”
Buy In:
[20] GHD Sit Ups
20, 16 and 12 reps of:
Towel Alt. Knees to Elbows [per leg]
Hollow Floor Press
Deck Squats
Cash Out:
[20] GHD Back Extensions
4.] Assistance Work
2-3 rounds of:
[16] Double Windmills [per side]
[20] Seated Halos
5.] Metcon
1 set of:
[750m] C2 Rower
1.] General Warm Up
1-2 rounds of:
(200m) Summit Trainer/Elliptical
(8) Lying Kettle Pullover Stretch
(12) Standing Pullover Stretch
(16) Standing Twists
2.] Specific Warm Up
1-2 sets, 8 reps per movement of:
“Power Progression 1”
Back Lunges
Sumo Deadlifts
Single Press
Goblet Front Squats
Single Floor Press
Single 1 Leg Deadlifts
Bottoms Up Thrusters
Single Bent Rows
3.] Dynamic Strength/Power
___ rounds of:
Double Floor Press
Double Bent Rows
Power – 5 rounds, 2-6 reps, rest 90 sec b/w rounds
Hypertrophy – 4 rounds, 8-14 reps, rest 1 min b/w rounds
Endurance – 3 rounds, 16-20 reps, 30 sec rest b/w rounds
4.] Work Capacity
___ reps for time of:
Pull Ups
Ring Dips
Box Jumps (90 degree turn)
Strength & Power – Weighted vest (10-20lbs), 12, 10, 8, 6 & 4 reps, no rest b/w rounds
Hypertrophy – Weighted vest (5-10lbs), 14, 12, 10 & 8 reps, no rest b/w rounds
Endurance – 20, 18 & 16 reps, no rest b/w rounds
5.] Assistance Work
___ rounds of:
Double Bent Reverse Fly’s
Double Kettle Overhead Extensions
Strength & Power – 4-5 rounds, 2-6 reps, rest 90 sec b/w rounds
Hypertrophy – 3-4 rounds, 8-14 reps, rest 60 sec b/w rounds
Endurance – 2-3 rounds, 16-20 reps, 30 sec rest b/w rounds
6.] Finisher
1-3 rounds of:
(20) Kettle Lying Waist Twists (advanced-straight leg)
(20) BOSU Superman Raises
Post questions, comments & scores…
