Daily Workout

Weight Lifting Club

Monday, December 3rd, 2018

Weightlifting

SN Balance 50×2, 60×2, 70×2, 80×2, 90×2

SN 50×2, 60×2, 70×2, 80×2

PC (pause two seconds in the catch) 50×2, 60×2, 70×2 (2), 80×2 (2)- very important to PC these, so do singles if you
have too

FS+J 50×3+2, 60×3+2, 70×3+2, 80×2+1

FS 70×3, 80×3

Swole

Lateral banded steps x 20/side x2
Lateral banded step overs x 10/side x 2 @ knee height for band
Quadruped hip ext. x 10 x2
Dead bugs x 10
Bird dogs x 10
plank rotations x 10
Banded good mornings x 10

+

A) Back Squat

Work up set to a tough single w/ green bands and 5 sec. hold in th ebottom.

B) Banded Good Morning with a barbell

x5x5

C1) barbell front rack bulgarain split

x8/side x3

C2) Laying Heal slides

x10x3

D1) Cossack Squat

x5/side x2

D2) Nordic curls

x10x2

Sunday, December 2nd, 2018

Weightlifting

Off

Swole

Off

Saturday, December 1st, 2018

Weightlifting

BS 50×5, 60×5, 70×5, 80×5

CL (Blocks at Knee) 50×2, 60×2, 70×2 (2), 80×2 (2)

Cl DL 70×3, 80×3, 90×3, 100×3, 110×3, 120×3

Push Press x5x5

Kb or DB Death march

Swole

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A1)banded close grip bench press

70-75% for 5 fast reps x 5 sets, rest :20
speed reps.. 1 sec. per lift here

A2)banded kb floor press

light weight for contorlled lower and speed up
6 reps x 4 sets, rest 2:00
add weight from last week.

A3)strict CTB pull up

fast singles for 4 reps x 4
**goal is to hang and aggresively pull as high as you can. then slow lower
**do this for singles.

B1)barbell curls

x10x3
w/ bands

B2) Tricep ext.

x10x3

B3)t-bar row

2020
x10x3

C)Shoulders

10 strict press
10 front raise
10 side raise
10 rear raise
rest :60
x5 sets
**all unbroken with same weight.

Friday, November 30th, 2018

WL

CL 50×2, 60×2, 70×2, 80×2, 90×1 (3)(split to 80,85×1 if you want to)

J 50×2, 60×2, 70×2, 80×1, 85×1, 90×1, testx1

FS 50×3, 60×3, 70×3, 80×3, 90×2

Good Mornings x6x6

arms

Swole

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A) Hang Power clean

4 reps x 4 ets

B) back squat

60-65% for 4 banded reps x5 sets
rest :60 brt. efforts
1sec. per lift.. if you can’ thold this speed then go lighter
green + red bands.

C) Good mornings w/ chains

x10x4
slow down and fast up.

D1)barbell squat jumps

x7x3

D2) banded kb Russian sings

x10x3

E)3 rounds

3 high box jumps
100′ heavy sled push
:40 hard row
rest 2-3 minutes bt. rounds

Thursday, November 29th, 2018

Weightlifting

Static Jerks (no dip) 50×2 (2), 60×2 (3), 70×2 (3)

Jerk 70×2, 80×2

SN Pull+ SN (HB) 50×2, 60×2, 70×2 (3), 80×2 (2)

BS 50×5, 60×5, 70×5, 80×5

GHD Raises

Pull-ups and Push Ups

Swole

Off

Wednesday, November 28th, 2018

Weightlifting

Off

Swole

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A)Bike erg

1 minute row
2 miute AB
3 minuge run
rest 2 minutes
5 rounds

Tuesday, November 27th, 2018

Weightlifting

SN Balance 50×2, 60×2, 70×2, 80×2, 90×1, 100×1, 110×1, testx1

SN 50×2, 60×2, 70×2, 80×2, 90×1 (3) (you can do 80×1/ 85×1 if you want to, no worries)

PC (pause two seconds in the catch) 50×2, 60×2, 70×2 (3), 80×2 (3)- very important to PC these, so do singles if you have too

FS+J 50×3+2, 60×3+2, 70×3+2, 80×2+1, 90×1+1 (2)

FS 70×3, 80×3, 90×2

Swole

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A) Prison bar bench press

w/ bands; heavy 3 in 5 attempts

B) 50 weighted pul ups

C1) DB incline bench

5×5 @ heavy weiht

C2) wide grip barbell bent over row

3020 tempo
x10 x 3

D1) P-lette dips

x10x3

D2) Lat pull downs

x10x3

E) Standing upright cable row

50 reps

Monday, November 26th, 2018

Weightlifting

BS 50×5, 60×5, 70×5, 80×5, 85×5

CL (Blocks at Knee) 50×2, 60×2, 70×2 (4), 80×2 (3)

Cl DL 70×3, 80×3, 90×3, 100×3, 110×2, 120×2

Push Press x5x5

Kb or DB Death march

Swole

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

A) Back Squat

Work up set tough of 2 reps w/ green and red bands attached in 5 attempts

B) Conventional Deadlift

tough double with green and red bands attached.

C) DB Front Foot Elevated Reverse Lunge

6/side x 3

D1) Weighted Back Ext.

x15x2

D2) Double KB Front Rack Squats

@2020 tempo x 8-10 x 2

E) KB OH Support Walk

50’x2

Sunday, November 25th, 2018

Weightlifting

Off

Swole

Off

Saturday, November 24th, 2018

Weightlifting

CL 50×2, 60×2, 70×2, 80×2, 90×1 (2)(split to 80,85×1 if you want to)

J 50×2, 60×2, 70×2, 80×1, 85×1, 90×1 (2)

FS 50×3, 60×3, 70×3, 80×3, 90×2 (3)

Good Mornings x6x6

arms

Swole

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A1) Banded Close Grip bench press.

70-75% for 4 fast reps x 5 sets, rest :20
speed reps.. 1 sec. per lift here

A2) Banded kb floor press.

light weight for contorlled lower and speed up
6 reps x 4 sets, rest 2:00
add weight from last week.

B) Pull Up Drop Set.

6 weighted
6 unweighted
6 banded
rest 2:00
x3 sets

C1) Barbell Curls

x10x3
w/ bands

C2) Tricep ext.

x10x3

C3) Pronated curls.

x10x3

D) Mcgill curl up.

100 reps