Blog

17.09.18

Skill

With the barbell:

5 pause front squats (2 sec pause)

5 push press

5 thrusters

3 sets.

 

Strength

Build to a heavy set of 3 thrusters

 

Conditioning

3 rounds:

400m run

20 wall balls

 

14.09.18

Strength

1 rep max back squat

Test

2k row

Finisher

21-15-9

Hanging knee raise

30 seconds plank on ball

13.09.18

Strength

Over head press 1 rep max

Accessory

Parallette bar L sit x 10 seconds

Parallette bar press ups x 10

Rest 60s. 4 sets.

 

Supinated pull ups x 3-6

Dips x 6-10

Rest 90s. 4 sets.

 

Dumbbell clean & press x 5 each side

Rope climb x 2

Rest 90s. 4 sets.

 

 

 

12.09.18

Strength

1 rep max clean

Test

21 – 15 – 9

Thrusters – 42.5kg for men / 30kg for women (scale if needed)

Pull ups (jumping pull ups)

 

Rest 5 minutes

 

21-15-9

Dead lifts – 100kg for men / 60kg for women (scale if needed)

burpees over the bar

 

11.09.18

Strength

1 rep max bench press

Test

500m row for time

Rest 4 minutes

1 mile run for time (1.60 km on treadmill)

Rest 4 minutes

104 floors on stairmaster in memory of 9/11

10.09.18

Strength

dead lift 1 rep max

Test

6 second power test on watt bike

  • Turn on watt bike
  • select workouts/tests – select tests
  • select 6 sec power test
  • enter weight and other details
  • Go as hard as possible
  • Repeat until you have your best score

Conditioning

30 floors on stairmaster

30 calorie row

30 calorie ski

30 cal assault bike

07.09.18

Strength

Pull up x 5

Bicep curl x 15

Rest 90s. 4 sets.

 

Lat pull down x 10

Seated row x 6

rest 90s. 4 sets.

 

Accessory

Reverse fly to failure

Rest 90s. 3 sets.

 

Ball slams max effort for 1 minute.

Rest 1 minute. 4 sets.

Core

10 x hanging knee raise

20-30s plank on swiss balls.

Rest 30s. 3 sets.

06.09.18

Strength

Dead lifts x 3 @ 80-85%

Rest 90s. 5 sets.

Conditioning

21-15-9

Dead lifts @ 50% 1rm

Press ups

Sit ups

 

Rest 5 minutes

 

Max distance on the rower in 6 minutes

Rest 3 minutes

Max calories on assault bike in 3 minutes

05.09.18

Strength

Bench press x 3 @ 80-85%

Pull ups x 3-6

Rest 90s. 5 sets.

Accessory

DB press x 10

Bent over row x 10

Rest 90s. 4 sets.

 

Press ups x 10-20

Ring rows x 10-20

Rest 90s. 3 sets.

 

Finisher

20 second battle rope

20 second plank

20 second battle rope

04.09.18

Strength

Back squat x 3 @ 80-85%

Rest 90s. 5 sets.

 

Accessory

Front squat x 6

Walking lunge x 12

Rest 90s. 4 sets.

 

Over head squat x 4

Loaded carry 2 lengths of astro.

Rest 90s. 4 sets.

 

Finisher

100m ski erg

2 lengths prowler push

as fast as possible

Rest 1 minute. 5 sets.