Friday 9/30/22

Warmup

A. One round every 90 sec for 10 rounds:

1 Power Clean at 80-85%1RM

2 DB/KB Jump Squats @~20% bwt total

3 Seated Hurdle Hops

B. Alternate EMOM for 12 min:

even mins – 3/arm One Arm DB Hang Split Snatch

odd mins – 5 Box Jumps for max power

C. Hop Series: 2 x through, rest 1-2 min b/t series

D. 2 rounds:

1 min/side Bent Knee Calf Stretch

15 sec Kneeling Arch ISO Hold

5/5 Long Cossack to Pancake (elevate butt as needed)

Thursday 9/29/22

Warmup

A. Hypoxic Isometric Circuit, 2 rounds for slowest time:

Passive Bar Hang -10-15 sec w/exhaled breath hold

4 nasal recovery breaths, as slow and deep as possible

Split Squat ISO Hold left leg – 10-15 sec w/exhaled breath hold

4 nasal recovery breaths, as slow and deep as possible

Front Plank – 10-15 sec w/exhaled breath hold

4 nasal recovery breaths, as slow and deep as possible

Split Squat ISO Hold right leg – 10-15 sec w/exhaled breath hold

4 nasal recovery breaths, as slow and deep as possible

B. 30 min Zone 2 aerobic circuit:

600m Brisk Walk or light Jog *see notes below!

10 Depth Drops – stay relaxed while stepping back up

5/5 Sit through Burpees – breathe thru these, no breath holding!

*for this to be truly Zone 2 work (which develops your aerobic base & fat burning capacity), you should be at a pace you can complete 20 word sentences – if you were talking to someone on the phone, they wouldn’t be able to tell you were exercising! Pace accordingly. You can also Bike, Row, etc instead at this same effort level.

C. 3 rounds:

5 Incline Jefferson Curls

5/5 Shinbox Switch to Hip Extensions

30 sec/side Overhead Couch Stretch

Tuesday 9/27/22

Warmup

A. 12 min EDT*: (accumulate reps of each, track what you get, try to beat last week one more time)

3 Bench Presses (Bar or DBs) – ~70%1RM

3/arm One Arm DB/KB Rows ~70%1RM

*EDT=Escalating Density Training. Warm up to ~70% on both lifts, then start a timer. Do sets of 3 amrap style, resting as needed for quality. The weights should feel fairly light, at least at first. Track your weight, and how many reps of each you get. Try to beat last week again.

B. 8 min EDT**: (accumulate reps of each, track what you get) Try to beat last week again.

8/arm Bent Over Rear Delt Raises

8 BB or DB Curls

8 Pushups

**as above in “A”.

C. 7 min AMRAP: (aerobic pace)

Run 100m

6/side Lateral KB Swing

Run 100m

6 Toes to Bar -OR- Hanging Knee Raises

D. 2 rounds:

15 sec Wide Grip Squat Hang

15 sec/side Standing Side Split

Monday 9/26/22

Warmup

A. One Arm Overhead Squat with Rotation: 5 x 3/side; RAN

note-building sets. Weaker side first, if any. Use DB, KB, or Barbell, add slant board if needed.

B1. Sots Press on Slantboard: 3 x 6 @3111; rest 1 min

note-barbell or DBs/KBs

B2. Elbow Out One Arm DB Row: 3 x 10/arm @2011; rest 1 min

C. Once for time:

15 Pullups (sub negatives or Rows)

20 Goblet Squats heavy (sub front squats in no heavy DB/KB)

Run 400m

then, time how long it takes you to recover until you can complete 3 consecutive 7 sec long nasal exhales.

D. Once for range:

Elephant Walk Hamstring Stretch x 90 sec

Half Kneeling Hamstring + Lift-Offs x 30 sec + 5 reps/side

Friday 9/23/22

Warmup

Full & Minimal Gyms

A. Power Clean: 4 x 2; rest 1-2 min – 80-85%

B. One Arm DB Hang Split Snatch: 4 x 5/arm; rest 30 sec b/t arms

C. One round EMOM for 10 min:

2-3 Burpees*

12 KB Swings

*faster athletes at Burpees do 3 reps.

D. Box Jumps: 5 reps every 30 sec for 8 rounds

E. Once each:

2 min/side Bent Knee Calf Stretch

10/10 Shinbox Switch w/Hip Extension

Thursday 6/22/22

Warmup

Full & Minimal Gyms

A. One Hand Deadlift, bar parallel: 3 reps EMOM for 8 min, alt. hands each set.

note-you’ll end up doing 4 sets per hand. Increase weight if able after both sides have lifted the weight.

B. 5 rounds for quality, resting b/t each exercise as needed:

5/5 Wall RDL w/Rotation

10 Deep Knee Bends

5/5 Lateral KB Cleans

5 Horse Stance Good Mornings

C. Rotate EMOM for 6 min: (2 x thru)

min 1 – 30 sec Heavy Rope Singles

min 2 – 30 sec Adductor Plank left (just lift once & hold 30 sec on these)

min 3 – 30 sec Adductor Plank right

D. 90/90 Band Bend & Rotate: 1 x 6/side

Tuesday 9/20/22

Warmup

Full & Minimal Gyms

A. 12 min EDT*: (accumulate reps of each, track what you get)

3 Bench Presses (Bar or DBs) – ~70%1RM

3/arm One Arm DB/KB Rows ~70%1RM

*EDT=Escalating Density Training. Warm up to ~70% on both lifts, then start a timer. Do sets of 3 amrap style, resting as needed for quality. The weights should feel fairly light, at least at first. Track your weight, and how many reps of each you get. Try to beat last week.

B. 8 min EDT**: (accumulate reps of each, track what you get) Try to beat last week.

8/arm Bent Over Rear Delt Raises

8 BB or DB Curls

8 Pushups

**as above in “A”.

C. 3 rounds: (aerobic pace)

Run 400m

8/side Lateral KB Swing

6 Straight Leg Curl-Ups

D. Bar Hang: accumulate 2 min

Monday 9/19/22

Warmup

Full & Minimal Gyms

A1. Power Clean: 5 x 1 rep; rest 20 sec

A2. Box Jump for max power: 5 x 5; rest 2 min

B. Cyclist Front Squats: 8 reps EMOM for 5 min

note-barbell is you have one, goblet if not.

C1. ATG Split Squats: 3 x 5/5 @2211; rest 1 min

C2. Harrop Curls: 3 x 5; rest 1 min

D1. Reverse Nordic Curls: 2 x 8; rest 30 sec

D2. Single Leg Bent Knee Calf Raise: 2 x 10/leg; rest 30 sec

E. Couch Stretch – 2 min/side

Friday 9/16/22

Warmup

Full & Minimal Gyms

A. Hop Series #1 – 2 times through, rest 1 min b/t series

B. 5 rounds on a 5 min timer:

30 sec max reps Chin-ups

60 sec max reps Burpees

200m recovery Jog in time remaining (3:30’)

C. Core, 4 rounds:

6/6 One Arm DB Overhead Situps

5/5 DB/KB Windmills

4/4 Barbell Side Bends (sub DBs/KBs in hands)

Thursday 9/15/22

Warmup

Full & Minimal Gyms

A. DB Jump Squats: 4 reps EMOM for 5 min

B. Box Jumps: 5 reps EMOM for 10 min

note-the goal is max power into each jump – re-set b/t each rep & explode!

C. Front Squat: 6 x 2 reps @10X0; rest 1 min

note-75% 1RM (a little increase from last week), explode up powerfully with each rep! Do DB or KB Front Squats in the same way if no barbell.

D. 20-16-12-8-4 rep rounds:

KB Step-Back Cross-Chop L

Heavy Rope Singles

KB Step-Back Cross-Chop R

Situps

E. Harrop Curls: accumulate 8-14 quality reps (choose based on ability)