Wednesday: 141126 (3-3)


ME Lower: Pick One (Find 1RM)
Deadlift (Regular, Bands Down, Bands Up, or Chains):
Deficit Deadlift (Regular, Bands Down, Bands Up, or Chains):
Rack Pull (Regular, Bands Down, Bands Up, or Chains):

Assistance: Pick One (3-4 sets)
Front Squat (2-6 reps):
High Bar Squat (2-6 reps):
Low Bar Squat (2-6 reps):

Conditioning: Pick One
1-2 Mile Race Pace Run
2-5K Row

Post time to comments:

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Wednesday: 141119 (2-3)


ME Lower: Pick One (Find 1RM)
Front Squat (Regular, Bands Down, Bands Up, or Chains):
High Bar Squat (Regular, Bands Down, Bands Up, or Chains):

Assistance: Pick One (3-4 sets)
Arched-Back Good Morning (2-6 reps):
Romanian Deadlift (2-6 reps):
Stiff-Legged Deadlift (2-6 reps):

Conditioning: Pick One
1-2 Mile Race Pace Run
2-5K Row

Post time to comments:

Wednesday: 141112 (1-3)


ME Lower: Pick One (Find 1RM)
Box Squat (Regular, Bands Down, Bands Up, or Chains):
Low Bar Squat (Regular, Bands Down, Bands Up, or Chains):

Assistance: Pick One (3-4 sets)
Arched-Back Good Morning (2-6 reps):
Romanian Deadlift (2-6 reps):
Stiff-Legged Deadlift (2-6 reps):

Conditioning: Pick One
1-2 Mile Race Pace Run
2-5K Row

Post time to comments:

Friday: 140516 (2-5)


Olympic Weightlifting:
1: 2-Position Power Clean or 2-Position Power Snatch (Floor and Hang): 10×1 (#)

DE Upper:
2. Press or Snatch Press Variant (Power Jerk or Jerk): 10×2 (#)
Drop Set: Press or Snatch Press Variant (Press or Push Press): 1-2×5-8 (#)

RE Upper:
3. Weighted Pullup (Regular, Neutral, Reverse, or Wide Grip): Work up to a Heavy 1-3 (#)
Drop Sets: Pullup (Regular, Neutral, Reverse, or Wide Grip): 1-2xMaxReps ( reps)

Conditioning:
Warm-Up:
400 Meter Run.

Race Pace Run:
1-1.5 Mile Race Pace Run.

Cool-Down:
400 Meter Run.

Post time and distance to comments:

Friday: 140509 (1-5)


Olympic Weightlifting:
1: 2-Position Power Clean or 2-Position Power Snatch (Floor and Hang): 10×1 (#)

DE Upper:
2. Press or Snatch Press Variant (Power Jerk or Jerk): 10×2 (#)
Drop Set: Press or Snatch Press Variant (Press or Push Press): 1-2×5-8 (#)

RE Upper:
3. Weighted Pullup (Regular, Neutral, Reverse, or Wide Grip): Work up to a Heavy 1-3 (#)
Drop Sets: Pullup (Regular, Neutral, Reverse, or Wide Grip): 1-2xMaxReps ( reps)

Conditioning:
Warm-Up:
400 Meter Run.

Race Pace Run:
1-1.5 Mile Race Pace Run.

Cool-Down:
400 Meter Run.

Post time and distance to comments:

Friday: 140502 (3-5)


Olympic Weightlifting:
1: 2-Position Power Clean or 2-Position Power Snatch (Floor and Hang): 10×1 (#)

DE Upper:
2. Press or Snatch Press Variant (Power Jerk or Jerk): 10×2 (#)
Drop Set: Press or Snatch Press Variant (Press or Push Press): 1-2×5-8 (#)

RE Upper:
3. Weighted Pullup (Regular, Neutral, Reverse, or Wide Grip): Work up to a Heavy 1-3 (#)
Drop Sets: Pullup (Regular, Neutral, Reverse, or Wide Grip): 1-2xMaxReps ( reps)

Conditioning:
Warm-Up:
400 Meter Run.

Race Pace Run:
1-1.5 Mile Race Pace Run.

Cool-Down:
400 Meter Run.

Post time and distance to comments:

Friday: 140425 (2-5)


Olympic Weightlifting:
1: 2-Position Power Clean or 2-Position Power Snatch (Floor and Hang): 10×1 (#)

DE Upper:
2. Press or Snatch Press Variant (Power Jerk or Jerk): 10×2 (#)
Drop Set: Press or Snatch Press Variant (Press or Push Press): 1-2×5-8 (#)

RE Upper:
3. Weighted Pullup (Regular, Neutral, Reverse, or Wide Grip): Work up to a Heavy 1-3 (#)
Drop Sets: Pullup (Regular, Neutral, Reverse, or Wide Grip): 1-2xMaxReps ( reps)

Conditioning:
Warm-Up:
400 Meter Run.

Race Pace Run:
1-1.5 Mile Race Pace Run.

Cool-Down:
400 Meter Run.

Post time and distance to comments: