Sunday, August 1, 2010
Week 10: Day 6
Core Lift
Deadlift
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5 or more
*Stop any set when you start to lose form
*You may drop from the top of each lift
Running
(10) 100 yd Sprints
- Start each sprint at the top of the minute
- Ex: If you finish a sprint in 15 seconds, you have 45 seconds rest before starting the next
Deadlift
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5 or more
*Stop any set when you start to lose form
*You may drop from the top of each lift
Running
(10) 100 yd Sprints
- Start each sprint at the top of the minute
- Ex: If you finish a sprint in 15 seconds, you have 45 seconds rest before starting the next
Week 10: Day 5
Superset 1
3 sets of:
12 Explosive Step-Ups (6 each leg)
12 Step Downs (6 each leg)
12 DB Side Lunge (6 each leg)
* 1-2 min rest between sets
Superset 2
3 sets of:
10 Dips (body weight or weighted)
10 DB Rows (as heavy as possible)
* 1 min rest between sets
WOD
5 Rounds of:
45 lb Overhead Walking or Alternating Lunges (10 Steps each leg)
15 Burpees
12 Explosive Step-Ups (6 each leg)
12 Step Downs (6 each leg)
12 DB Side Lunge (6 each leg)
* 1-2 min rest between sets
Superset 2
3 sets of:
10 Dips (body weight or weighted)
10 DB Rows (as heavy as possible)
* 1 min rest between sets
WOD
5 Rounds of:
45 lb Overhead Walking or Alternating Lunges (10 Steps each leg)
15 Burpees
-1 min rest b/w sets
Week 10: Day 3
Core Lift
Hang Clean
Set 1: 65% x 5 Reps
Set 2: 75% x 5 Reps
Set 3: 85% x 5 or More Reps
*Set ends when you drop the weight to the ground or rack
Assistance Work
Superset 1
6 sets (total) of 6 box jumps (high boxes)
- 2 sets of 6 normal box jumps followed by...
- 2 sets of 6 depth jumps followed by...
- 2 sets of 6 seated box jumps
* Rest 1-2 min between each set of box jumps
Superset 2
3 rounds of:
16 Barbell Alternating Lunges (8 each leg)
16 Step up to 1 Legged RDL's (8 each leg)
Hang Clean
Set 1: 65% x 5 Reps
Set 2: 75% x 5 Reps
Set 3: 85% x 5 or More Reps
*Set ends when you drop the weight to the ground or rack
Assistance Work
Superset 1
6 sets (total) of 6 box jumps (high boxes)
- 2 sets of 6 normal box jumps followed by...
- 2 sets of 6 depth jumps followed by...
- 2 sets of 6 seated box jumps
* Rest 1-2 min between each set of box jumps
Superset 2
3 rounds of:
16 Barbell Alternating Lunges (8 each leg)
16 Step up to 1 Legged RDL's (8 each leg)
Week 10: Day 2
Week 5: Day 2
Assistance Work
Superset 1
3 sets of:
8 Single Arm DB Bench Press (16 Total)
8 Inverted Rows
Max Front Plank Hold
Superset 2
3 sets of:
10 Back Extensions
10 Physioball Hamstring Curls
WOD
3 Rounds of:
20 Box Jumps (24 in. high)
20 Pushups
20 Air Squats
-No rest, post time
Week 10: Day 1
Core Lift
Back Squat
Set 1: 65% x 5 reps
Set 2: 75% x 5 reps
Set 3: 85% x 5 or more reps
Assistance Work
Superset 1:
3 sets of each
8 Pistols to a Bench
8 Good Mornings
Superset 2:
3 sets of each
8 DB Rows (as heavy as possible)
8 Weighted Pushups (weight on back)
8 Ab Rollouts (can be done with barbell)
Back Squat
Set 1: 65% x 5 reps
Set 2: 75% x 5 reps
Set 3: 85% x 5 or more reps
Assistance Work
Superset 1:
3 sets of each
8 Pistols to a Bench
8 Good Mornings
Superset 2:
3 sets of each
8 DB Rows (as heavy as possible)
8 Weighted Pushups (weight on back)
8 Ab Rollouts (can be done with barbell)
New Phase
Same as last time we went on to a new 4 week period... Add 5-10 lbs to each core lift if you were successfully able to complete all reps
