Warm-up
3 Rounds
1:00 Jog
:15 Dislocates
:15 Push-ups
:15 Dive-Bombers
:15 Barbell Rollouts
Strength/Power
Bench Press 6-6-6-6-6
Accessory
3 Rounds
Dumbbell Flys x 8
Skull Crushers x 8
3 Rounds
Dips x ME
Weighted Push-ups x ME
3 Rounds
Tricep Pressdown x ME
Reverse Fly Machine x ME
Metcon
Run 2-miles
Tuesday, September 6, 2016
Monday, September 5, 2016
9/5/16
Warm-up
3 Rounds
:30 Jog
:30 Walking Lunges w/Twist
:30 KB Swing
:30 Goblet Squat
Strength/Power
Back Squat 9-9-9-9 (Goal is to roughly find a 9RM)
Accessory
Super-set:
Straight Leg Deadlift 4x5
Dumbbell Split Squat 3x8/8 (8 each leg)
* Start and finish with SLDL
Metcon
Athlete choice today. We will get more intense with our metabolic conditioning as our legs continue to adapt to new programming.
We are going to start by running short 3-week cycles of each of the big lifts (back squat, bench press, deadlift) for 3 days/week. Volume will change during deadlift week as the last time I ran 3 days/week for 3-weeks had a drastic draining effect on all my other training. We'll play it by ear and see how it goes this time around though!
3 Rounds
:30 Jog
:30 Walking Lunges w/Twist
:30 KB Swing
:30 Goblet Squat
Strength/Power
Back Squat 9-9-9-9 (Goal is to roughly find a 9RM)
Accessory
Super-set:
Straight Leg Deadlift 4x5
Dumbbell Split Squat 3x8/8 (8 each leg)
* Start and finish with SLDL
Metcon
Athlete choice today. We will get more intense with our metabolic conditioning as our legs continue to adapt to new programming.
We are going to start by running short 3-week cycles of each of the big lifts (back squat, bench press, deadlift) for 3 days/week. Volume will change during deadlift week as the last time I ran 3 days/week for 3-weeks had a drastic draining effect on all my other training. We'll play it by ear and see how it goes this time around though!
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