CrossFit:
A.) Back Squat (Week 3 of 4) Superset
After a few warm up sets complete:
Set 1) 5 x 75%
Set 2) 3 x 85%
Set 3) Attempt a new 1 rep max!
SUPERSET each set with;
5 Weighted Chin-Ups (underhand grip)
*If you can not use weight, strict or banded is fine. Complete a few lighter sets during your squat warm up sets also.
B.) 15min. AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 Pull-Ups
Classic Style today. We have done a similar one with KB Swings instead of Pull-Ups. It’s a breather that’s for sure!
ADV is 10 Wall Balls 30/20b Ball AND 5/3 Muscle Ups
Cool Down:
Jog 100m & Walk 100m: Then 1 min Pidgeon pose each side and 1 min standing posterior chain stretch.
Strong:
Monday 9/23
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day
A. Back-Rack Rear-Foot Elevated Split Squat (as 1 and 1/2 reps)
*Note that ONE REP of the “1 and 1/2 rep” sequence is performed as:
Stand halfway up (so leg does NOT lockout fully) then descend and stand all the way up
1 x 10-12 reps light warmup per leg
Then 2 x 7-9 reps per leg heavier loading
*Note that ONE REP of the “1 and 1/2 rep” sequence is performed as:
Stand halfway up (so leg does NOT lockout fully) then descend and stand all the way up
1 x 10-12 reps light warmup per leg
Then 2 x 7-9 reps per leg heavier loading
B. Front Squats – 8 Reps EMOM x 8 min @ 20X0 tempo
Rep speed as FAST AS POSSIBLE, exploding out of the bottom and no pause at top of rep
Each 8-reps should take approx 20 seconds (rest 40 seconds till the next minute)
Rep speed as FAST AS POSSIBLE, exploding out of the bottom and no pause at top of rep
Each 8-reps should take approx 20 seconds (rest 40 seconds till the next minute)
C. DB/KB Famers Walk + Deadlift x 3 sets
Each set, complete 100 feet distance (approx 30m)
Complete 1 Deadlift every 10 feet (10 total deadlift reps each set)
Rest 2-3 min between sets as needed
Each set, complete 100 feet distance (approx 30m)
Complete 1 Deadlift every 10 feet (10 total deadlift reps each set)
Rest 2-3 min between sets as needed
D. Barbell Hip Thrust
Build to heaviest set of 8-10 reps with 1-sec pause/contract at the top of each rep
+ Immediately into:
AMRAP 3 min Row for Calories
***Glutes should be on FIRE during the row!!
Keep your heels planted and drive hard on each stroke
Build to heaviest set of 8-10 reps with 1-sec pause/contract at the top of each rep
+ Immediately into:
AMRAP 3 min Row for Calories
***Glutes should be on FIRE during the row!!
Keep your heels planted and drive hard on each stroke
E. 2 Rounds:
8-15 Reps Ab Pikes on Rower
30-45 second Ring or TRX Plank Hold
Reverse Crunches x AMRAP 30 seconds
Rest 2 min
8-15 Reps Ab Pikes on Rower
30-45 second Ring or TRX Plank Hold
Reverse Crunches x AMRAP 30 seconds
Rest 2 min