Workouts for the Week

 In Strength & Movement, WOD

gym5

Monday/Tuesday  
   
BASE: PEAK:
A) Every 2 for 10 minutes Bench Press x10 @21X1 A) Every 2 for 10 minutes Bench Press x5 (add 2.5kg from last week)
   
B) EMOMx10 Alternating Minutes B) EMOMx10 Alternating Minutes
1) Seated DB or KB Press x10 1) Strict HSPU 60% of MAX
2) Suprinated Barbell Row x10 2) Suprinated Barbell Row x10
   
C) Mobility Mayhem C) Mobility Mayhem
T-Spine wallball mob 2mins T-Spine wall ball mob 2mins
Pigeon Stretch 2 min e/s Pigeon Stretch 2 min e/s
30s Downward Dog 30s Downward Dog
Wednesday/Thursday  
   
BASE: PEAK:
A) Every 3 minutes for 12 minutes Bulgarian Split Squat @31X1 A) Every 3 minutes for 12 minutes Bulgarian Split Squat @31X1
   
B) EMOM x10, Alternating Minutes: B) EMOM x10, Alternating Minutes:
1) Push Up x 8-10 1) Diamond Push up x 70% of Max
2) Hollow Arch x 30-40s 2) Hollow Arch x 40-60s
   
C) Accessories C) Accessories
Front Lean Raise x30/40s Front Lean Raise x30/40s
Barbell Bicep curls x 12-15 Barbell Bicep curls x 12-15
A Raises x20 A Raises x20
x3 x3
   
Saturday  
   
BASE: PEAK:
A) Every 3 minutes for 15 minutes RDL x10 @33X1 A) Every 3 minutes for 15 minutes Sumo Deadlift x5 (add 2.5kg from last week)
   
B) EMOMx10 Alternating Minutes B) EMOMx10 Alternating Minutes
1) Push Ups x10 @22X1 1) Diamond Push up x MAX
2) Pull up or Negative Pull up x 3/5 @31X2 2) False Grip Ring Pull Up x 70% of max
   
   
10 minute squat test 10 minute squat test
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