Tuesday: 112117 (3-2)


Warm-up:

DE Lower:
Speed Squat (Bands): 60% x 2 x 8-10
Speed Pull (Bands): 60% x 1 x 8-10

Accessory: 2-4 sets x 6-15 reps
Hamstrings Exercise

MetCon:
3 RFT:

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Tuesday: 110717 (1-2)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Power Clean: Find 1RM

DE Lower:
Speed Squat (Bands Down): 50%x2x10

MetCon:
3 RFT:

Barbell Complex (Barbell Row + Hang Power Clean + Front Squat + Push Press)
Hamstring Curl

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Thursday: 061517 (1-4)


Warm-up:

DE Lower: 8-10 sets x 1 rep
Speed Pull (Bands or Chains Optional)

ME Upper: Find 1RM
Bench Press Exercise

Accessory 1a: 3-5 sets x 2-6+ reps
Quads/Glutes/Hamstrings/Lower Back Exercise

Accessory 1b: 3-5 sets x 2-6+ reps
Triceps/Shoulders Exercise

Accessory 1c: 3-5 sets x 6-15+ reps
Hamstrings Exercise

Accessory 1d: 3-5 sets x 6-15+ reps
Back Exercise

Saturday: 141018 (6-6)


DE Lower: 5×3
Speed Squat (Bands Down or Chains):

Accessory: 5×3
Speed Pull (Bands Down or Chains):

RE Lower: Pick Three (3-4 sets of 6-15 reps)
Arched-Back Good Morning:
Romanian Deadlift:
Stiff-Legged Deadlift:
Front Squat:
High Bar Squat:
Bulgarian Split Squat (Barbell or Dumbbell):
Lunge (Barbell or Dumbbell):
Step-Up (Barbell or Dumbbell):
Barbell Row:
Pendlay Row:
Yates Row:
Bicep Curl (Barbell or Dumbbell):

Saturday: 141011 (5-6)


DE Lower: 7×3
Speed Squat (Bands Down or Chains):

Accessory: 7×3
Speed Pull (Bands Down or Chains):

RE Lower: Pick Three (3-4 sets of 6-15 reps)
Arched-Back Good Morning:
Romanian Deadlift:
Stiff-Legged Deadlift:
Front Squat:
High Bar Squat:
Bulgarian Split Squat (Barbell or Dumbbell):
Lunge (Barbell or Dumbbell):
Step-Up (Barbell or Dumbbell):
Barbell Row:
Pendlay Row:
Yates Row:
Bicep Curl (Barbell or Dumbbell):

Saturday: 141004 (4-6)


DE Lower: 9×3
Speed Squat (Bands Down or Chains):

Accessory: 9×3
Speed Pull (Bands Down or Chains):

RE Lower: Pick Three (3-4 sets of 6-15 reps)
Arched-Back Good Morning:
Romanian Deadlift:
Stiff-Legged Deadlift:
Front Squat:
High Bar Squat:
Bulgarian Split Squat (Barbell or Dumbbell):
Lunge (Barbell or Dumbbell):
Step-Up (Barbell or Dumbbell):
Barbell Row:
Pendlay Row:
Yates Row:
Bicep Curl (Barbell or Dumbbell):

Saturday: 140927 (3-6)


DE Lower: 5×3
Speed Squat (Bands Down or Chains):

Accessory: 5×3
Speed Pull (Bands Down or Chains):

RE Lower: Pick Three (3-4 sets of 6-15 reps)
Arched-Back Good Morning:
Romanian Deadlift:
Stiff-Legged Deadlift:
Front Squat:
High Bar Squat:
Bulgarian Split Squat (Barbell or Dumbbell):
Lunge (Barbell or Dumbbell):
Step-Up (Barbell or Dumbbell):
Barbell Row:
Pendlay Row:
Yates Row:
Bicep Curl (Barbell or Dumbbell):