Come out and support Coach RJ as she competes in the 2018 USA Powerlifting Southern Regional Championships this Saturday in Fort Worth! She will be lifting from 9-12 Saturday morning at the Radisson Fort Worth North at Fossil Ridge located at 2540 Meacham Blvd. Fort Worth, TX 76106. More details on the meet can be found HERE.
Monday 8/6
A) E90S x 8 sets
– power clean + split jerk
Sets 1-3: 3 @ 65-75% w/ pause
Sets 4-5: 2 @ 80-90%
Sets 6-8: 1 @ 90+%
B) 4 rounds for time:
– 400m run
– 8 power clean + push jerk (135/95, 115/75, 95/65, 75/55)
*Weight should be kept light enough so that at least your first set is UB.
Tuesday 8/7
A) E2.5M x 6 sets:
– 3 front squats
*Heavier than last week’s 4s.
B) EMOM x 4-7 sets:
1: 12/9 cal row
2: 12 KB walking lunges (53/35, 44/25, 35/18, 25/13)
3: 4 burpee box jump overs (24/20”) + 4-8 pull-ups
RX+: 15/12 cal row, CTB pull-ups
Wednesday 8/8
A) 10 min AMRAP @ 80-90%
– 250/200m row or 500/400m AB
– 7 toes to bar
– 14 wallballs
R5M
10 min AMRAP @ 80-90%
– 200m run
– 10 alternating DB snatch (55/35)
– 30 double unders
*Goal is topace and have a steady state effort for both sets.
B) 3 sets for quality:
– 15 banded hamstring curls w/ pause
– 8/side DB powell raises
Thursday 8/9
A) Every 90 sec x 10 sets:
– 1 squat clean
*Start around 60% and build to a heavy set
B) 5 sets:
– 500m row @ 90%
– R2M
*Goal is to finish at same exact time each set.
C) 3 sets:
– 8/side bent over DB/KB row
– 8/side rear foot elevated split squat
Friday 8/10
A) E3M x 5 sets:
– 5 deadlifts
– 5-15 perfect push-ups
*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.
B) 3 sets for quality:
– farmers carry down and back (heavy but UB)
– 30-60 sec floor or ring FLR
– reverse sled drag down and back (heavy but steady)
– 5 seated box jumps
Saturday 8/11
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 8/12
8am Endurance
10-12 Open gym