Daily Workout

Weight Lifting Club

Friday, November 23rd, 2018

Weightlifting

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

Jerk 70×2 (2), 80×2 (2)

SN Pull+ SN (HB) 50×2, 60×2, 70×2 (6), 80×2 (3)

BS 50×5, 60×5, 70×5, 80×3, 85×3

GHD Raises

Pull-ups and Push Ups

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

70% for 3 banded reps x5 sets
rest :60 brt. efforts
1sec. per lift.. if you can’ thold this speed then go lighter

C)Good mornings w/ chains

x10x4
slow down and fast up.

D1) Barbell squat jumps

x5x3

D2) Nordic curls

X10x3

E)Abs.

side plank raises x 10/side x 3
hollow rock x 20
Toe touches x 20
arch holds x :30
x3

Thursday, November 22nd, 2018

Weightlifting

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

SN 50×2, 60×2, 70×2, 80×2, 90×1 (2) (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 (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, 90×1+1 (2)

FS 70×3, 80×3, 90×2

Swole

Off

Tuesday, November 20th, 2018

Weightlifting

BS 50×5, 60×5, 70×5, 80×5

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

Cl DL 70×3, 80×3, 90×3, 100×3, 110×2, 120×1

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

+

A)Prison bar bench press.

w/ bands; heavy 5 in 5 attempts

B) 35 weighted pull ups

@1/4 bodyweight for time

C1) DB decline bench press.

x10x3

C2) KB bent over row

3020 tempo
x10/side x 3
add 10 pounds

D1) P-lette dips

x10x3

D2) Prone I.Y.T’s

x10 direction x 3

Monday, November 19th, 2018

Weightlifting

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

J 50×2, 60×2, 70×2, 80×1, 85×1, 90×1

FS 50×3, 60×3, 70×3, 80×3, 90×2

Good Mornings x6x6

arms

crunch circuit

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 4 reps w/ green bands attached in 5 attempts

B) Sumo DL from 2″ risers w/ bands.

tough 5 in 5 attempts

C1) Single leg RDL. w/ bands

x8/side x 3

C2) Banded RNT step ups

X5/side x 3

D1) Weighted back ext.

x10 x 2

D2) TGU to kb windmill.

x1/side . x2

D3)Double kb front rack cossack squat.

x5/side x2

Sunday, November 18th, 2018

Weightlifting

Off

Swole

Off

Saturday, November 17th, 2018

Weightlifting

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

Jerk 70×2, 80×2

SN Pull+ SN (HB) 50×2, 60×2, 70×2 (4), 80×2 (2)

BS 50×5, 60×5, 70×5, 80×3, 85×3 (3)

GHD Raises

Pull-ups and Push Ups


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 4 sets, rest :20

A2) Banded kb floor press.

light weight for contorlled lower and speed up
6 reps x 4 sets, rest 2:00

B) Pull Up Drop Set

6 weighted
6 unweighted
6 banded
rest 2:00
x4 sets

C1) Barbell Curls

x10x3
w/ bands

C2) Tricep ext.

x10x3

C3) Pronated curls.

X10x3

D) Mcgill curl up.

100 reps

Friday, November 16th, 2018

Weightlifting

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

SN 50×2, 60×2, 70×2, 80×2, 90×1 (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 (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, 90×1+1

FS 70×3, 80×3, 90×2

Curnch Circuit

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)Power Clean

3 singles x 4 ets @ 75%

B)Back Squat

65% for 3 banded reps x 10 sets – speed out of bottom

C)Good Morning w/ Chains

x10x3

D) 1/4 squat jumps

x5x4

E)Intervals

:20 on / :40 off
banded russain kb swings
box jumps w/ step down
AB sprint
rest 2:30
x5 rounds

Thursday, November 15th, 2018

Weightlifting

SN w/ 3 count to knee 50×2, 60×2, 70×2, 80×2

Cl DL (deficit) 50×5, 60×5, 70×5, 80×5, 90×5, 100×5- pause on the way down even with

the matsx3 seconds

CL OHSQ x3x5

BS Pause 50×3, 60×3, 70×3, 80×3, 90×2

Swole

Off

Wednesday, November 14th, 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

4 minutes on bike erg
rest 2 minutes
x5 sets
**hold 10-20 more watts then last week

B) Assistance Work

5 minutes
1 TGU right side
50′ SA carry
1 TGU left side
50′ single arm carr

rest 5 minutes

5 minutes
100′ SB carry
100′ bear crawl

rest 5 minutes

5 minutes
50′ hand over hand sled drag
50′ sled push
@3×45/2×45’s on top

Tuesday, November 13th, 2018

Weightlifting

No Hook CL (pause off floor)+ Drop Jerk 50×2+2, 60×2+2, 70×1+1

CL(pause off floor)+J 75×1+1 , 80×1+1

CL+J 85×1+1, 90×1+1, test…

BS 50×3, 60×3, 70×2, 80×2, 90×1, test…

GHR x3 sets

crunch circuit

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) Bench Press

work up to a tough set of 3 reps w/ a green band attached in 5 attempts.

A2) Weighted Pull Up

3rm in 5 attempts

B1) KB seasaw press

x10/side x 3
add 5 pounds

B2) KB bent over row

3020 tempo
x10/side x 3
add 10 pounds

C1) P-lette Dips

x10x3

C2) Prone I.Y.T’s

x10 direction x 3

D) KB prone nuetral grip row

x15/side @ 2020 x 2