Day 1
Back Squat
10 x 55%
8 x 60%
6 x 65%
6 x 70%
6 x 75%
Push Press 3RM
- then
5 x 3 @ 85% of 3RM
3 Rounds - not for time
10-15 Push-ups
100ft double KB Farmer’s Carry - HEAVY
From this point forward, ALL of your back squat percentages will be based on the 1rm you set on Week 1 - Day 1, and NOT you're lifetime 1RM. Some days will be light and easy. Don't go heavier on these days, move faster/better instead. This applies to all lifts. This is a cumulative program, and going too heavy one day will interfere with the other days before/after.
Metcon - Take your time with the push-ups. Make them hard. Pause at the top and the bottom if you're good at them. Chest MUST hit the ground on every rep. Watch the video to see how we want to perform sledgehammer swings. There are tires and sledgehammers at Aspire. For the Farmer's Carry, keep everything tight and your gaze straight ahead.
From this point forward, ALL of your back squat percentages will be based on the 1rm you set on Week 1 - Day 1, and NOT you're lifetime 1RM. Some days will be light and easy. Don't go heavier on these days, move faster/better instead. This applies to all lifts. This is a cumulative program, and going too heavy one day will interfere with the other days before/after.
Metcon - Take your time with the push-ups. Make them hard. Pause at the top and the bottom if you're good at them. Chest MUST hit the ground on every rep. Watch the video to see how we want to perform sledgehammer swings. There are tires and sledgehammers at Aspire. For the Farmer's Carry, keep everything tight and your gaze straight ahead.
Day 2
Deadlift
5 x 3 @ 70% of 1RM (Round down)
Chin Ups 3 x Max Reps
15 - 10 - 5
Hang Power Snatches
Box Jumps
Calorie Row
Today's deadlifts should feel fast/easy. Concentrate on perfect form, speed off of the ground, and lower the bar slowly with control and a tight back. A lot of strength can be gained with a controlled decent. Fight your chest up.
Rest 2-3 minutes between Chin-up attempts. As always, use a band if needed. I want to see 5+ reps per set. (Hands facing towards you)
Metcon - NOT a sprint. Use a weight you can do your HPSs in sets of 5. Be explosive.
Today's deadlifts should feel fast/easy. Concentrate on perfect form, speed off of the ground, and lower the bar slowly with control and a tight back. A lot of strength can be gained with a controlled decent. Fight your chest up.
Rest 2-3 minutes between Chin-up attempts. As always, use a band if needed. I want to see 5+ reps per set. (Hands facing towards you)
Metcon - NOT a sprint. Use a weight you can do your HPSs in sets of 5. Be explosive.
Day 3
Back Squat
10 x 55%
8 x 65%
8 x 70%
8 x 75%
Press 3RM
- then
3x5 @ 85% of 3RM
Front Squat
3 x 5 @ 70% of 1RM
Use your Front Squat # from April 4th, or make an educated guess if you don't know your 1RM.
Day 4
Power Clean
6 x 3, ascending
6 x 3, ascending
- Work up to 2.5lbs heavier than last week
Pull Ups 3 x Max Reps
3 Rounds
6 Heavy KB Swings
6 Push Presses
6 Burpees
- Rest 2 minutes and repeat
- To be clear, 3 Rounds, rest, 3 Rounds again
Power Cleans - only go up 2.5 lbs from last week. Use the 1.25lb plates. Again, speed is everything here. Be explosive.
Rest 2-3 minutes between Pull-up attempts. As always, use a band if needed. I want to see 5+ reps per set. (Hands facing away from you)
Metcon - choose weights that you can do unbroken rounds with, but that are very challenging.
- Rest 2 minutes and repeat
- To be clear, 3 Rounds, rest, 3 Rounds again
Power Cleans - only go up 2.5 lbs from last week. Use the 1.25lb plates. Again, speed is everything here. Be explosive.
Rest 2-3 minutes between Pull-up attempts. As always, use a band if needed. I want to see 5+ reps per set. (Hands facing away from you)
Metcon - choose weights that you can do unbroken rounds with, but that are very challenging.
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