Thursday 05.03.2018

HEAR YE, HEAR YE! ANNOUNCEMENT:

Starting next week, we will be having barbell classes on Tuesday and Thursday mornings, starting at 5 am. Jon will be coaching these, but please note that he will also be coaching cross training on Tuesdays as well. Feel free to utilize these times to get your workouts in! Please be sure to be done at 7 am at the latest so we can keep the rest of the day on schedule. Thank you!

P.S.: As mentioned before, we will also be adding Monday and Wednesday evening classes with expanded programming in the near future. Keep your eyes peeled for that announcement as well!

Weightlifting

Warmup:

30 second Couch Stretch (Left/Right)

30 second Samson Stretch

30 second Bar to Quads Squat

PVC Stretch

Forward Lunge x 10 yrds

Lateral Lunge x 10 yrds (Left/Right)

High Knee Run x 10 yrds

Lateral high Knee Run x 10 yrds (Left/Right)

Squat Jumps x 5 reps

Torokhtiy Pulls x 5 reps

Movement Prep:

Couch Stretch (Left/Right) for 30 seconds Use a Glute Band for remainder of warm up. Squats with Band x 10 reps Forward and Backward Walk with Band x 10 yrds Squatted Lateral Walk with Band x 10 yrds (Left/Right) Barbell Squats (keep weight light) x 10 reps

Main:

A) CJ: 80+/1*3

B) FS: 80/2, Drop 15kgx2x3

C) Clean High Pull: 90/3, Drop 35kgx2x5

D1) SA DB Row: 3×10

D2) Dips: 3×10

E1) Hanging Leg Raise: 3×10

E2) GHD Situps: 3×10

Cooldown:

Stretch and hold 60 seconds for Each: Hamstrings, Hip Flexors, Piriformis, Calves, Quadriceps, Groin, Chest, Tris

Hypertrophy

A) Sumo DL: 4 sets of 3/fail @10RM-10%

B) DB Bulgarian Split Squats: 5 sets of 3/fail @10RM-10%

C) Goblet Squats: 4 sets of 3/fail @10RM-10%

D) Seated DB Press: 4 sets of 3/fail @10RM-10%

E) Pullups: 4 sets of 3/fail @1RM-10%

F) Leaning Lateral Raise: 4 sets of 3/fail @10RM-10%

G) Standing BB Calf Raises: 5 sets of 3/fail @10RM-10%

Strength

A) BP: Up to 4RM at 9RPE

B) BP: Drop 8-12%x4x4

C) Spoto Press: 2×5 at 7-8RPE

D) Banded Pulldowns: 4×10

E) DB Front Raises: 3×8

F) DB Skullcrushers: 3×8

G) DB Curls: 3×8

Hybrid

A) Jerk: 1×2 (from rack or blocks)

B) Power Clean + Push Press: 1×3; (1 power clean + 1 push press)x3

C) BS: 3×5 +1-10 from last time you did 3×5

D) DB Lateral Raises: 2×10-15

E) Sumo DL: 3×10

F) Weighted Dips: 2×8-12

G) Skater Squats: 3×20 e/l

H) Single Leg RDL (KB in each hand): 4×12 e/l

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