Run or Row

Monday, July 7, 2014

Weekly Programming Links:  Group Class, Venice Barbell Club, Paradiso Gymnastics

Prehab

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

Warmup

10-8-6-4-2
3x Jumping Jacks
Thrusters with empty barbell

Cool Down

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

Fitness

Strength

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

Conditioning

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

Advanced

Strength

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.

Conditioning

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.