Author: SavinRock

Thursday, October 1, 2020

A1. Barbell Good Morning x5 @40X1 x 3 A2. lying DB Ext Rot x8/side @2020 x 3, A3. Banded Chest Fly x 12 @3030 x 3 A4. Side Plank Raises x10side x 3 Conditioning 3 min amrap max cal AB/Row/ski rest 1 3 min amrap: 8 KBS to eye level 4 upper body presses (hspu/dips/x2…

Tuesday, September 29, 2020

Part 1 A1. barbel strict press – work to a 8 reps @ RPE of 9 A2. DB bent over row – unsupported – 10 reps per side *same weight as last week x8 minutes Part 2 B1. seated – on ground – double kb arnold press x 12 @ same weight as last week…

Monday, September 28, 2020

Part 1 A1. good morning – add 10 pounds from last week for 6 reps A2. DB lateral delt raise x 12 x8 minutes Part 2 Goblet squats (bicycle squats)x 15 reps *add 10 pounds from last week and tempo fo 2020 Seated Pike raises x 10 x8 minutes Part 3 15 K2E 15 double…

Saturday, September 26, 2020

Part 1 A1. Bridged DB floor press x 12 reps A2. weighted barbell inverted row x 10-12 reps A3. side plank hold x :30/side x10 minutes **build from last week Part 2 top of every 8:00 for 3-4 rounds 200m run 20 pull ups 200m run 20 DB bench press 200m run

Friday, September 25, 2020

Part 1 A1. Back Squat. 8 reps@ 2020 tempo @ 5 pounds more then last week A2. :30 slingshot marching x8 minutes Part 2 B1. Single leg elevated hip thruster x 10/side B2. side delt raises x 10 x8 minutes (building from last week) Part 3 amrap 18:00 10 DB lunge steps, 50/35# per hand…

Thursday, September 24, 2020

Part 1 8:00 – steady movement weighted chin up – building for singles strict dips x amrap bent over rear delt flies x 10 reps Part 2 8:00. -steady movement *build from last week seated preacher curls x 10/side laying DB skull crushers x 10 side plank hold x :30/side Part 3 3:00 on /…

Wednesday, September 23, 2020

Part 1 Hang Clean – 8 minutes pause @ knee for 2 sec. – work on staying over the bar and getting full ext. here building from last week Part 2 Minute 0-10:00 3 rounds 30/23 cal row 5 hang power cleans, 155/105 or 185/125 Minute 10:00 – 20:00 3 rounds 30/23 cal row 10…

Tuesday, September 22, 2020

Part 1 A1. barbel strict press – work to a 8 reps @ RPE of 8 A2. DB bent over row – unsupported – heavy 8 per side *build from last week x8 minutes Part 2 B1. seated – on ground – double kb arnold press x 10 *build from last week B2. rear delt…