Monday
Open gym – Family Day
Tuesday
Buy in – EA Warm up (0-15)
A) Tempo Back Squat 5×5 @33×1 week 1 @50-60% week 2 5-10%+ (15-35)
B) Tempo Push Press 5×5 @31×3 same %’s as back squats (35-55)
Mobility Buy out – Foam Roll low quad (knee area) and pain ball on feet!
Wednesday
Buy in – 9 min EMOM
8-12 cal erg / 45 sec skips / 8-12 Burpees
then 2 Rounds – 4 reps of each movement (high,above,bellow,mid shin)
-jump shrug
-jump shrug high pull
-muscle clean
(15-20)
A) 4 clean Pull unders (2”, 4”, 6”, full) + 2 Push Jerks + 2 Split Jerks x4 sets light (20-30)
B) Clean Pull + Low Hang Power Clean + Squat Clean + Split Jerk *build to a heavy (30-50)
Buy out – 3 Rounds
10 per leg Single Leg Glute Bridge
10 Roll over to V-Sit
Thursday
Buy in – 2 rounds (0-10)
10 Push Ups / 10 Beat Swings / 10 Deadbugs / 10 Pass Throughs
Mobility – Banded Bully 2 min per side (10-15)
A1) Bench Press x5
A2) Db Bent Over Row x10/side
A3) Plate Hops x1min
x5 sets – rest 1 min between sets
B1) Seated Strict DB Press x10
B2) BB Row x8
B3) Box Jump over x1 min
X5 sets – rest 1 min between sets
Friday
Buy in – 2 Rounds (0-10)
12 1 1/4 Goblet squats / 5 per side lateral box step ups / 5 Bacon Flips (both directions =1)
Mobility – Deep Lunge with thoracic rotation (10-15) *
A) Front Squat – 7×3 @ 84% (15-40/45) last week at 80%
B) 60 Alternating DB Snatch Front Rack Step ups *every 90 sec 5 T2B
- Right arm DB Snatch, bring down to front rack, left leg box step up, then repeat on opposite side
Saturday
Pick a day!
February 16, 2021
