Run or Row

Monday, July 7, 2014

Weekly Programming Links:  Group ClassVenice Barbell ClubParadiso Gymnastics


Keg Drill, 60 seconds
Groiners, 60 seconds each side
Sampson Stretch, 60 seconds each side


3x Jumping Jacks
Thrusters with empty barbell

Cool Down

Lat Stretch, 1 minute each
Calf Stretch, 1 minute each
Couch Stretch,  1 minute each



Four sets of:
Ring Rows x 8-10 reps
Rest 45 seconds
Lateral Lunges x 8-10 reps each leg
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds


Complete as many reps as possible in 7 minutes of:
3 Thrusters (Dumbbell or Barbell)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

Rest as needed and perform 2K Row or 1 mile Run for time




Wendler Cycle 3, Week 4 (Deload)

Back Squat: 40% x 5, 50% x 5, 60% x 5
Press: 40% x 5, 50% x 5, 60% x 5

Notes: Percentages are based off 90% of adjusted 1 RM.  Keep rest intervals around 2 minutes.


For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs)
(box height should be between 16?-20? for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull-Ups

Rest as needed and perform 2K Row or 1 mile Run for time.

Notes: Box step overs will be performed by stepping laterally over the box. May hold DB’s or KB’s if needed.


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