Workouts of the Week

 In Strength & Movement, WOD

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TEST WEEK

Monday/Tuesday
BASE: PEAK:
A) Build to a 3RM Front / Back Squat in 20 minutes A) Build to a 1RM Front/ Back Squat 20 minutes
Suggested Warm Up: Suggested Warm Up:
50%x9, 60%x7, 70%x5, 80%x3, Continue with triples 50%x8, 60%x6, 70%x4, 80%x2, 90%x1, 95-100%x1, 101+%x1
B) Build to a 3RM Strict Press/Bench Press in 10 minutes B) Build to a 1RM Strict Press/ Bench Press 10 minutes
Shorter warm up then (A) Shorter Warm up then (A)
C) 12 Min EMOM C) 12 Min EMOM
1- Goblet Lunges x 16 1- Front Rack Lunges x 16
2- Isometric or ring row hold 30 seconds 2- Isometric or ring row hold 30 seconds
3- Hollow Hold x 30s 3- Hollow Hold x 30s
   
Wednesday/Thursday
BASE: PEAK:
A) Build to a 3RM Front / Back Squat in 20 minutes A) Build to a 1RM Front/ Back Squat 20 minutes
Suggested Warm Up: Suggested Warm Up:
50%x9, 60%x7, 70%x5, 80%x3, Continue with triples 50%x8, 60%x6, 70%x4, 80%x2, 90%x1, 95-100%x1, 101+%x1
 
B) Build to a 3RM Strict Press/Bench Press in 10 minutes B) Build to a 1RM Strict Press/ Bench Press 10 minutes
Shorter warm up then (A) Shorter Warm up then (A)
C) 12 Min EMOM C) 12 Min EMOM
1- Heavy Goblet Squat x 12 @21X1 1- Front Squat x 12 @21X1
2- Pull Up Progression 2- Pull Ups x -2 before failure
3- Side Plank on Elbow 30s e/s 3- Side Plank 30s e/s
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