Tuesday 5/21: DE/RE Lower Emphasis: 1) KB Snatch + Push Press: 8×2 + 2 (perform 2 KB snatches then on final snatch keep KB up and perform 2 push press) 2) Tabata Front Squats with Empty BB: 8 Rounds of 20s Work and 10s Rest 2 minute Rest 8 Rounds of 20s Work and 10s…… More
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Do you know that song by Michael Jackson called “Man in the Mirror”. Might not be one of your favorite songs but it’s an interesting concept that will lead down the path to you getting what you want! The question is do you have the guts to face the man in the mirror though. When…… More
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Sunday 5/19: Recovery Day: 1) Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12…… More
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Saturday 5/18: Conditioning: 1) Complete as many reps and rounds as possible in 6 minutes of: 275lb. Deadlift: 3 Squat Jumps: 6 Toes 2 Bar: 9 20lb MB Slam: 12 Rest exactly 4 minutes, and then: 2) 3 Rounds of: 400m Run 90 seconds rest
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Friday 5/17: DE/RE Upper Body Emphasis: 1) MB Slam: 8×5 2) Complete AFAP (try not to go to failure on any set): Strict Handstand Push-Ups: 50 Strict Pull-Ups: 100 ^^ Split up above reps as needed 3A) Heavy Russian KB Swing: 4×12-15 3B) Heavy Shouldered Sandbag or 1 Arm DB/KB Walking Lunges: 4×20 sets…… More
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Thursday 5/16: Max Effort Upper Body: 1A) Bench Press: % off 1RM 5 @ 65% 3 @ 80% 3 @ 85% 3 @ 90% 2 @ 95% 1 @ 100% 1 @ 100%+ 3 x 6-8 @ 75% 2 Minute Rest Between Sets 1B) Banded Scarecrows: 5×15 2A) Reverse Grip BB Bent Over Row: 4×6-8…… More
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Wednesday 5/15: Recovery Day: 1) Aerobic Restoration: 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: Swim (this is my first choice, and if you have an ocean, even better) Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) AirDyne (keep the pace…… More
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