Workouts for the Week

 In Strength & Movement, WOD

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Monday 9th

A) Every 2 minutes for 5 sets
Press x 5; On set 5 you will go for max reps
If you got 5×5 last week, add 2.5% to the bar this week.
If you did NOT get 5×5 last week, take 10% off the bar this week.

B) EMOM x 10
1) Push Ups x 10 (Ring Push Ups for advanced)
2) Pistols x 10 alternating (Pistol progressions)

C) Core and Pre Hab work
30sec L-Hang
6-8 Prone Y Raises
12-15 Weighted Sit Ups

Wednesday 11th

A) Every 2 minutes for 5 sets
Back Squat x 5; On set 5 you will go for max reps
If you got 5×5 last week, add 2.5% to the bar this week.
If you did NOT get 5×5 last week, take 10% off the bar this week.

B) EMOM x 10
1) RDL x 10
2) Pull Ups x 5

C) Core and Pre Hab work
45sec Side Planks
12-15 Banded Scap Push ups

Saturday 14th

A) Every 2 minutes for 5 sets
Bench Press x 5; On set 5 you will go for max reps
If you got 5×5 last week, add 2.5% to the bar this week.
If you did NOT get 5×5 last week, take 10% off the bar this week.

B) EMOM x 10
1) Single Arm Press x 10 each arm
2) Weight lunges x 20

C) Core and Pre Hab work
8-10 Partner Leg Raises
DB External Rotation x 6-8/arm

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