Month: September 2018

Monday 10-1-18

A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011 Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111 Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds Station 4 – AB rollouts 10-12 reps B. Complete rounds of 24,…

Wednesday 9-26-18

A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Romanian Deadlift x 8-10 reps @ 40X1 Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm) Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm) Station 4 – Strict Toes to Bar…

Friday 9-21-18

A. Take 20 minutes to build to today’s 1-RM Bench Press B. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Landmine Press (right) x 8 reps @ 2111 Station 2 – Landmine Press (left) x 8 reps @ 2111 Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111…

Thursday 9-20-18

A. Every 3 minutes, for 15 minutes (5 sets): Tempo Low-Bar Back Squat x 3 reps @ 32X1 Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics. B. In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of: 15 Wall…

Wednesday 9-19-18

A. In teams of two, alternating full rounds, complete five rounds each of: 10 Power Cleans (115/75 lbs) 15 Shoulder to Overhead (115/75 lbs) 20 Alternating Reverse Lunges (115/75 lbs) B. Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled) Station 2…