Workouts of the Week

 In Strength & Movement, WOD
Monday/Tuesday
BASE PEAK
Warm up: Warm up:
BENCH PREP BENCH PREP
10 push ups (slow and controlled) 10 push ups (slow and controlled)
10 ring rows 10 ring rows
10 Band Dislocates + 10 Band Pullaparts 10 Band Dislocates + 10 Band Pullaparts
30s Passive Hang 30s Passive Hang
x2 x2
4 min To mobilise and build on bench press 4 min To mobilise and build on bench press
A) Every 3 Minutes for 5 sets of Bench Press x 4 @22X1 A) Every 3 minutes for 5 sets of Bench Press x 2 @22X1 (go heavy)
B) Every 2 mins for 5 sets of Single Arm Bentover row x 8-10 e/s @21X1 B) Every 2 mins for 5 sets of Penlay Row x 8 (Heavy)
C) 3 rounds C) 3 rounds
12 Bicep Curls 12 Bicep Curls
12 Tricep Extensions 12 Tricep Extensions
FLR x 45s FLR x 45s
Wednesday/Thursday
BASE PEAK
Warm Up: Warm Up:
DEADLIFT PREP DEADLIFT PREP
10 Banded good morning 10 Banded good morning
10 Single leg RDL 10 Single leg RDL
10 Skater Squats e/s 10 Skater Squats e/s
10 Barbell RDL 10 Barbell RDL
10 Sit up 10 Sit up
x2 x2
4 mins to mobilise and build deadlift 4 mins to mobilise up and build deadlift
A) Every 3 minutes for 5 sets of Deadlift x 10 (Heavier then last week) @20X1 A) Every 3 minutes for 5 sets Deadlift x 3 (summo or conventional)
B) Every 2 minutes for 5 sets Snatch Grip RDL x 10 @22X1 B) Every 2 minutes for 5 sets Snatch Grip RDL x 6- 8 @22X1
C) 3 rounds C) 3 rounds
KB Front rack Lunge x 20 (Heavy) Double KB Front rack Lunge x 20 (heavy)
Hollow Hold or tuck hold 30s Hollow Hold 30s
Hollow Hold 30s Hollow Arch 30s
Saturday
BASE PEAK
Warm up: Warm up:
OVER HEAD PREP OVER HEAD PREP
10 band dislocates + 10 band pull aparts 10 band dislocates + 10 band pull aparts
10 Ring rows 10 Ring Rows
30s Nose to Wall Handstand 30s Nose to Wall Handstand
30s Passive Hang 30s Passive Hang
x2 x2
4 mins to mobilise and build on strict press 4 mins to mobilise and build on strict press
A) Every 3 minutes for 5 sets of Strict Press x 4 @21X2 A) Every 3 minutes for 5 sets of Strict Press x 2 @21X2 (go heavy)
B) Every 2 mins for 5 sets of Coach Andys Pull Up Progressions B) Every 2 mins for 5 sets of WTD Pull up x 6
C) 3 rounds C) 3 rounds
DB shouder Press x 10-12 @22X1 DB shouder Press x 10-12 @22X1
Ring Row x 12 Foot Elevated Ring Row x 12
30s Passive Hang 30s Passive Hang
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