This month we are going to work on ramping everyone back up and getting proper amounts of volume, loading, and heavy breathing that will leave everyone tired but not completely wrecked. So what does that mean? It means we are going back to the basics of strength and conditioning — Tempo Back Squatting, Strict Press, Deadlift, and of course Bench Press. We will keep things in sets of 5 to help athletes choose more moderate loading and to help them get reacquainted with a barbell and a more structured strength cycle. Our conditioning pieces (workouts) will still be fun and exciting but you will definitely see complexity progress from the beginning of the month through the end of the month.
Monday, June 8th
STRENGTH
5-5-5-5
Tempo Deadlift (1111)
(Score is Weight)
WORKOUT
AMRAP x 13 MINUTES
12/10 Cal Bike
10 Deadlifts (135/95)|(95/65)
10 Slam Balls (20/10)
12/10 Cal Bike
10 Deadlifts
10 Burpees
(Score is Rounds + Reps)
Tuesday, June 9th
STRENGTH
5-5-5-5
Tempo Bench Press (1111)
(Score is Weight)
WORKOUT
FOR TIME
50 Tuck-ups
400m Run
30/25 Cal Row
20 DB Renegade Rows (35/25)|(25/15)
30/25 Cal Row
400m Run
50 Tuck-ups
(Score is Time)
Wednesday, June 10th
STRENGTH
5-5-5-5
Tempo Back Squat (1111)
(Score is Weight)
WORKOUT
FOR TIME
12-10-8
Strict Pull-ups
Thrusters (95/65)|(65/45)
-2:00 Rest
12-10-8
Strict Pull-ups
Thrusters
(Score is Time)
Thursday, June 11th
STRENGTH
5-5-5-5
Tempo Strict Press (1111)
(Score is Weight)
WORKOUT
3 ROUNDS
50 Double Unders
10 Push Press (115/75)|(95/65)
Into…
100 Sit-ups
Into…
3 ROUNDS
50 Double Unders
10 Push Press
(Score is Time)
Friday, June 12th
STRENGTH
EVERY 1:00 x 6 SETS
1 High Hang Power Clean
+ 2 Hang Power Cleans
(Score is Weight)
WORKOUT
EVERY 2:00 x 6 SETS
15/12 Cal Bike
Max Hang Power Cleans (115/75)|(95/65) w/ Remainder
(Score is Reps)
Saturday, June 13th
STRENGTH
2 SETS
10 Single DB OH Tricep Extension
15 Slow Banded Lat Pull-downs
20 Alt. DB Curls
-Rest as Needed b/t Sets-
(Score is Weight)
WORKOUT
4 SETS ON A 3:00 RUNNNG CLOCK…
200m Run
20 Alt. DB Snatch (35/25)|(25/15)
Max Toes to Bar in Remaining Time
-Rest 1:00 b/t Sets-
(Score is Reps)
Sunday, June 14th
STRENGTH
ON A 10:00 RUNNING CLOCK…
Build to a Heavy set of Complex…
1 SA KB Deadlift*
1 SA KB SDHP
1 SA Russian KBS
1 SA KB Cleans
1 SA KB Push Press
*Athletes will complete one full round on the Right Side and then complete one full round on the Left Side.
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
20/15 Cal Row
20 Russian KBS (53/35)|(35/26)
20 Walking Lunges
20 Up-Downs
(Score is Rounds + Reps)
