Saturday, February 16, 2019

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. Snatch

60x3

65x3

70x3

75x3

B. Hang Power Clean + split Jerk

3+1 @ 60%

3+1 @ 65%

3+1 @ 70% (2)

C. Clean grip DL

90% of clean x 4x3

D1. Landmine press

x8/side x 3

D2. Pendlay Row

x10x3

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Kevin Glass27
Friday, February 15, 2019

couch stretch x :30

pigeon pose x :30

Half kneeling ankle flexion x :30

Squat to stands x 20

goblet squats x 10

A. Pause Snatch from Lift Off

60x5

65x5

70x5 (2)

B. FS + Jerk

2+1 @ 70%x4 sets

C. Back Squat waveload

60x2

70x2

(75x4, 80x3, 85x1)2

D. Clean pull from pause @ knee

3 sec. @ knee

80x3x3

E. Strict chin ups

50 reps

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Kevin Glass26
Wednesday, February 13, 2019

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. Bottoms up FS

60% of best fS

x3x3

B. Snatch Balance x3x3 @ 70%

C. Tall Jerk balance x4x4

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Kevin Glass24
Tuesday, February 12, 2019

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. Clean RDL x10x4 @ 75% of clean

B. Muscle Snatch x4x3

C. Tall Clean pull under x4x3

D1. Single arm DB press x8/side x 2

D2. Single leg reverse hyper x10/side x 2

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Kevin Glass23
Monday, February 11, 2019

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 Snatch + OHSQ

60x1+1

65x1+1

70x1+1 (5)

B. Clean + Push Press

60x2+2

65x2+2

70x2+2 (3)

C. Back Squat

5sec. lower

for 3 reps x 5 sets @ 70%

D. Sotts Press x4x3

E1. Prone row x10x2

E2. Barbell wrist curls x10x2

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Kevin Glass22
Saturday, February 9, 2019

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. power jerk+OH squat

(3-5sec pause)heavy set of 2+2 in 6 sets

B. Snatch

60%x5, 65%x5, 70%x5, 75%x5 80x3 (5)

C. Clean and Jerk

2+2 @ 60

2+2 @ 65

2+2 @ 70

2+2 @ 75

D1. Tricep ext

x15x3

D2. Seated Rear Delt Raise

x10x3

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Kevin Glass20
Friday, February 8, 2019

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 from block(vert shin above knee)

60%x5, 65%x5, 70%x5, 75%x5, 80x2, 85x2 (2)

B1. CDL

(% of quality CDL) 95%x5x6sets

*slow touch and go

B2. Box Jump

by feel height x1-5reps immediately after each CDL set

*increase height each set as able, subtract reps as needed to get as high as possible

C. 1 1/4 Front Squat

70%x4x4

D1. Weighted pull up

x10x4

D2. Side delt raise

x8/side x 4

E. Weighted Plank

x:60 x 5

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Kevin Glass19
Wednesday, February 6, 2019

couch stretch x :30

pigeon pose x :30

Half kneeling ankle flexion x :30

Squat to stands x 20

goblet squats x 10

A. Push Press

70x5

75x5

80x3 (4)

B. Back Squat

75x6x6

*3sec pause first rep of each set

C. hang muscle snatch(above knee)+high hang power snatch(upright)

by feel x(3+2)x4-5sets

*anything more than the bar counts as set

D. Prone I.Y.T.

x8/direction x 3

E. 4 sets - for weight

100' sled push

100' farmers walk

100' yoke carry

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Kevin Glass17
Tuesday, February 5, 2019

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. power snatch from block(vert shin above knee)

60%x5, 65%x5, 70%x5, 75%x5 (3)

B. SDL(% of snatch)

85%x5

90%x5,

100%x5x3sets

*slow touch and go

C1. Clean Grip Dead lift

95% of clean x 4x3

C2. Single arm DB strict press

x8/side x 3

D1. Side lying DB ext. rot

x8/side x 3

D2. Weighted sorensen hold

x:45 x 3

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Kevin Glass16
Monday, February 4, 2019

side lying db ext. rot. x 10/side x 3

Prone 90/90 x 10 x 2

Trap 3 raise x 10/side x 2

DB high pull @ 20-30% of bodyweight x 10/side x 2

Single arm farmers walk x 100'/side

A. BN Jerk Grip strict press

heavy single in 5 sets

B. Front Squat

3sec pause first rep of each set

75x5x6

C. Hang Clean

x3x5 sets @ 70%

x2x5 sets @ 75%

x2x2 @ 80%

D1. Double kb goblet reverse lunge step x8/side x 4

D2. DB bent over row 3020 tempo

x8 x 4

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Kevin Glass15
Saturday, February 2, 2019

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. power jerk+OH squat(3-5sec pause):

65%x3+1, 70%x3+1, 75%x3+1, 80%x2+1 (3) 65%x1+AMRAP

*no pause on AMRAP set

B. Snatch.

60%x5, 65%x5, 70%x5, 75%x5 (2), 80x3 (4)

C. Clean and Jerk

2+2 @ 60

2+2 @ 65

2+2 @ 70 (5)

D1. Tricep ext.

x15x3

D2. Seated Rear Delt Raise

x10x3

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Kevin Glass13
Friday, February 1, 2019

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 from block(vert shin above knee):

60%x5, 65%x5, 70%x5, 75%x5, 80x2 (5)

B1. CDL(% of quality CDL)

80%x5x6sets

*slow touch and go

B2. Box Jump

by feel height x1-5reps immediately after each CDL set

*increase height each set as able, subtract reps as needed to get as high as possible

C. 1 1/4 Front Squat

70%x3x6

D1. Weighted pull up

x10x4

D2. Side delt raise

x8s/ide x 4

E. Weighted Plank

x:60 x 5

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Kevin Glass12
Wednesday, January 30, 2019

couch stretch x :30

pigeon pose x :30

Half kneeling ankle flexion x :30

Squat to stands x 20

goblet squats x 10

A. Push Press

70x5x4

75x4 (3)

80x2 (4)

B. Back Squat

75x5x6

*3sec pause first rep of each set

*slow touch and go

C. -hang muscle snatch(above knee)+high hang power snatch(upright)

by feel x(3+2)x4-5sets

*anything more than the bar counts as set

D.Prone I.Y.T.

x8/direction x 3

E. 4 sets - for weight

100' sled push

100' farmers walk

100' yoke carry

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Kevin Glass10
Tuesday, January 29, 2019

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. power snatch from block(vert shin above knee)

60%x5, 65%x5, 70%x5, 75%x5, 80x2 (4)

B. SDL(% of snatch)

85%x5 90%x5, 95%x5x3sets

*slow touch and go

C1. Clean Grip Dead lift.

90% of clean x 4x3

C2.Single arm DB strict press.

x8/side x 3

D1. Side lying DB ext. rot

x8/side x 2

D2. Weighted sorensen hold

x:45 x 2

Read More
Kevin Glass9