Monday 6/15
Fitness
A) E3M x 5 sets:
– 5-5-5-3-3-3 deadlifts
After odd sets – 10 DB floor press w/ pause
After even sets – 10 tall kneeling banded lat pull-downs
B) E5M x 3-5 sets:
– 400m run or 1000m bike
– 16 medball reverse lunges
– 12 no squat wallballs
– 8 lemon squeezes
Performance
A) E3M x 6 sets:
– 5-5-5-3-3-3 deadlifts @ 2-3 RIR or 75-85%
B) E5M x 3-5 sets:
– 400m run or 1000m bike
– 16 KB/DB front rack reverse lunges (35/20s)
– 12 KB/DB push press
– 8 lemon squeezes
Tuesday 6/16
Fitness & Performance
A) E3M x 6 sets:
– 5-5-5-3-3-3 bench press @ 21X1 tempo
After odd sets – 8-10/s half kneeling SA banded lat-pull-down
After even sets – 8-10/s shoulder external rotations
Fitness
B) E60S x 10-20 sets:
– 6 SA DB hang power snatches
– 6 box step-ups
– 6/4 box push-ups
– 12 mountain climbers
Performance
B) E60S x 10-20 sets:
– 6 SA DB hang power snatches (50/35)
– 6 box step-ups (knee height)
– 6/4 push-ups
– 12 mountain climbers
Wednesday 6/17
Fitness
A) E2M x 8 sets
Odd sets:
– 10 double KB heel elevated front squats w/ pause
– 10 supine medball hamstring curls
Even sets:
– 10 L-seated DB Z press
– 5/s SA ring row + reach
B) E2M x 8-12 sets
Odd sets: 12/9 cal row + 6 double DB hang squat cleans
Even sets: 12/9 cal row + 20 single unders + 3 burpees
Performance
A) E2M x 8 sets
Sets 1-2: 3 stop clean pull + high hang clean
(pauses below knee, above knee, hip)
Sets 3-4: 2 stop clean pull + hang clean
(pauses below knee, above knee)
Sets 5-6: 1 pause clean pull + low hang clean
(pause below knee)
Sets 7-8: 1 clean
(no pauses)
B) E2M x 8-12 sets
Odd sets: 15/12 cal row + 5 touch and go squat cleans (135/95, 115/75, 95/65)
Even sets: 15/12 cal row + 30 double unders + 3 burpees over the barbell
Thursday 6/18
Fitness
E10M x 3-5 sets:
– 400m row
– 16 wallballs
– 12 hanging knee raises
– 400m run
– 16 RKB swings
– 12 box step-ups
Performance
E10M x 3-5 sets:
– 500/400m row
– 20 wallballs (20/14)
– 12 toes to bar
– 400m run
– 20 RKB swings (53/35)
– 12 box jump overs (24/20”)
Friday 6/19
Fitness & Performance
A) E4M x 4 sets:
– 8/s DB split squats (regular or rear foot elevated)
– 10/s KB bent over rows
– 4-8 supinated pull-ups (weight or sub 2-4 supinated negatives)
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag (tough)
– 10-20 banded tricep push-downs
– 10 BB slide curls
– 8 ab wheel roll-outs
OR
Conditioning Option
10 sets:
– 60 sec row, bike, ski (or mix or two)
– 60 sec rest
Saturday 6/20
Fitness & Performance
TBA
Sunday 6/21
10-12pm Open Gym