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Tuesdays benchmarks

3/27/2017

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Straight Arm Benchmarks
Tuck Planche
Tuck Lever
Front Split
Row 2km
Run 2km
Max Handstand Hold

OLY Benchmarks
Snatch 1 RM
Strict Press
Back Squat 1RM
SOTs Press

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and benchMarking begins again!

3/26/2017

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PHASE 1: BM Day 1 - LEGS

Max Hang

Front Squat 1RM

Complete for time
'BaseLine'
Row 500m
Squat x 40reps
Sit Ups x 30reps
Push Ups x 20 Reps
Pull Ups x 10 reps

PHASE 1: BM Day 1 - BAS

Max Hold:
Scoop Hold
Arch Hold

Max Reps:
Pull Ups
Push Ups
Muscle Ups
Dips (box/ Rings)

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DID you know

3/24/2017

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benchmarking starts next week!!!!

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PHASE 1/2017: Upper Body Strength WEEK 12
warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Whippet x 8
band pull aparts x 10

strength:
Complete 5 rounds of:
Archer Pull Ups x 2-3
Handstand Push Ups x 3-5

Complete 4 Rounds of:
L Sit Pull Ups x 5
Bent Arm Planche hold x 15-20s

Complete 4 rounds of:
Straddle Press Hold x 20s
Ice Cream Makers x 7

prehab & cool down:
ext rot 3 x 10
delt raise 3 x 10

WOD

Complete for time:
Row 1000m
55 x Box jumps (24/20 inch)
21 x Toes to bar
115 x Russian twist (20/14lbs)
30 x Deadlift (60/40kg)
100 x sit-ups
70 x Walking lunges
35 x Burpees
100 x Double Unders or 300 x Single unders

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Tuesdays training

3/20/2017

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Mondays Training

3/19/2017

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Phase 1/2017: Week 12 LEGS
warm up:
complete 3 Rounds of:
Calf Raises x 20
Bent Leg Lifts x 15
Baby Pistols x 5 on each leg

strength:
Back Squat 5 x 3
Deadlift 5 x 3

Bulgarian Split Squat 3 x 10
Harop Curl 3 x 10

If enough time: complete 3 rounds of
200 skips, 20 sit Ups

prehab - work with a partner
Hypers 2 x 10
Reverse Hypers 2 x 10
Body Surfing 2 x 60sec

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Saturdays Training

3/17/2017

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OLY PHASE 1/2017: WEEK 11

warm up:
complete 3 rounds of:
muscle clean x 5
overhead squat x 5
sots press x 5

strength:
Power Clean 4 x 3
Full Clean 4 x 3
Jerk Presses 3 x 5
Split Jerk 5 x 2
Dip Squats 5 x 3
good morning squat 3 x 10 reps @ 20/15kg
Hyperextensions 3 x 10reps

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Thursday Training

3/15/2017

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PHASE 1/2017: Week 11 LEGS
warm up:
Skip 10min -every stop complete 10 toes to bar
then lunges x 30 reps

strength:
Complete 5 rounds of
Step Up x 5 @ AHAP
Weighted Hip Thrusts x 5

Complete 3 rounds of
Reverse Lunges 3 x 12 @ AHAP
Wall Squat sit x 60sec

Complete 3 rounds of
Barbell Roll Outs x 10
Bent Leg Lifts x 10

PHASE 1/ 2017: WEEK 11 UPPER BODY STRENGTH
warm up:
toes to bar x 12
scoop to arch rolls x 12
scap pulls x 12

strength:
complete 4 rounds of:
Archer Pull Ups x 3 @ 3113
Ring Dips x 5 @ 3315

complete 4 rounds of:
Cyclical Pull Ups x 5
Skin the cat x 5

complete 4 rounds of:
HS Leans x 5 e.s
Straddle Circles x 15 e..s

Prehab/ Cooldown:
Complete 2 rounds of
Powell Raises x 5 each arm
KB Shoulder circles x 10

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Wednesdays training

3/15/2017

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WOD
pre wod - 3 rounds of
Kettle Bell Windmills x 10 on each side
Kip x 20
Lunge x 30 steps

Complete 5 rounds of:
Run x 500m
Pull Ups x 5
10 x Push Ups
15 x Air Squats

REST 3 min, then
5 min of
max wall ball shots @20/14lbs

UPPER BODY STRENGTH : PHASE 1/2017 WEEK 11
warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Whippet x 8
Scap Push ups x 8

strength:
Complete 10 rounds of
Pull Ups x 2 @5115
Hindu Push Ups x 5

Complete 4 Rounds of:
Toes to Bar x 10 reps
Planche Leans x 10 reps

prehab & cool down:
Wall Cubans x 2 min

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Tuesdays TRaining

3/13/2017

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PHASE 1/2017: WEEK 11 OLY
warm up:
complete 5 rounds:
muscle snatch x 5 (+10s)
Barbell reverse Lunges x 5 (+10s)
Strict klokov press x 5 (+10s)

strength:
complete 5 rounds of: (add 2.5/5kg to last weeks totals)
power snatch x 5 @ 70%
Snatch Balance x 3 @ 60%
panda pulls x 5 @ 95%+
Snatch Grip first pulls x 3 @3s pause AHAP

prehab & cool down:
Jefferson Curls 2 x 10
snatch grip RDL 2 x 10

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Tuesdays benchmarks

and benchMarking begins again!

DID you know

Wednesdays training

Tuesdays training

Mondays Training

Saturdays Training

Thursday Training

Wednesdays training

Tuesdays TRaining

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