Friday 7.13.18

Barbell After yesterday’s workout it seems like a weightlifting kind of day… A. Bench Press Take 15 minutes to establish a 3 rep max B. Deadlift Take 20 minutes to establish a 3 rep max Skill 2 Minute Double Under Re-test Max double unders in 2...
Thursday 7.12.18

Thursday 7.12.18

Over the next few weeks I am going to program one long/hero-like workout.  Conditioning 5 RFT 30/25 cal Row 20 toes to bar 400m run 30 OHS (75, 55) 35 min cap Fitness: 30/25 cal row, 25 abmat situps, 400m run, 30 goblet squats (44, 26) Cool Down 4 minutes on the rower at a very casual pace 2 minutes/side couch stretch 1 minute/side cow face...
Wednesday 7.11.18

Wednesday 7.11.18

Auxiliary Work 4-5 sets (15 minutes) A1. Isometric ring dip holds (Top for 10 seconds, bottom for 10 seconds) Weighted if you can. You will hold for 10 seconds with arms locked out then lower yourself to the bottom of the ring dip and hold for 10 seconds there. Try to keep this whole sequence unbroken meaning try not to deload after the top hold by putting your feet down and then setting yourself at the bottom. You can do the same thing with push up position. Hold the push up plank position, lower yourself so you are hovering over the ground and hold there for 10 seconds.  A2. Isometric chin over bar hold (pronated grip) x10-20 seconds A3. Jefferson curl x4 Conditioning B. 6 RFT 10/side single arm DB STO (50, 35) 10/side Bent over DB row 10 wall balls (20,...
Tuesday 7.10.18

Tuesday 7.10.18

Warm up Active hip mobility. Do these four movements as part of your warm up. Notice, they are NOT done quickly. Control the movements and keep your positioning Barbell A. Back Squat (10@65%, 5@75%, 4@85%, 3@90%, , 2@95%, 2@100%) Off of your 3 RM Conditioning B. AMRAP 12 12 Chest to bar pull ups 12/8 push ups 12 OH lunges (95, 65) Fitness – EMOM 12: 1st minute: 8-12 barbell pull ups 2nd minute: 12/8 push ups (barbell on rig if necessary) 3rd minute: 12 OH lunges with...