- andre34361
Week of August 30th
Well, so we begin! We are beginning our NEW program and it begins with a 5RM on Deadlift. Very important number to get for use with the rest of this program and many other lifts/movements. Again, if you know you will not be there Monday, reach out to a coach to come up with a solution for you.
Also, we will be logging all of your workouts in the Trainheroic app, so if you do not have that downloaded, be sure to reach out to me (Andre) so I can get you set up. Logging your weights/workouts will help you know what you will be doing each day you come in to lift or repeat a workout.
Monday
Version 1 (V1) & Version 2 (V2)
-Find 5Rm Deadlift
-3x10 Deadlifts at 50% of 5RM
Tuesday
V1
2x 10:00 AMRAP:
-400m Farmers Carry
AMRAP w/ remaining time
2-4-6-8-etc
-Strict Pullups
-Plank Walkout
V2
2x 10:00 AMRAP:
-400m Farmers Carry
AMRAP w/ remaining time
2-4-6-8-etc
-Inverted Row, NOT Ring Row, hip height
-Plank Walkout
Wednesday
V1
For Time and Reps:
0:00-6:00:
-800m Run
6:00-12:00:
-AMRAP of 6 Unbroken Dips
12:00-18:00:
-AMRAP of 5 Unbroken Strict Toes to Bar
V2
For Time and Reps:
0:00-6:00:
-800m Run -OR- 1000m Row
6:00-12:00:
-AMRAP of 6 Unbroken Bench Dips, tough
12:00-18:00:
-AMRAP of 5 Unbroken V-Ups
Thursday
V1
Every 3:30 for 3 Sets (10:30):
-6 Back Squats
-8-12 Single arm DB Bent Over Rows
For Max Reps:
-3:00 Calorie Bike
-3:00 Hang DB Snatch, alternating
-3:00 WallBalls
V2
Every 3:30 for 3 Sets (10:30):
-8-12 Tempo Goblet Squats, 0:03 down 0:03 up
-8-12 Single arm DB Bent Over Rows
For Max Reps:
-3:00 Calorie Bike
-3:00 Hang DB Snatch, alternating
-3:00 Light DB Thrusters
Friday
V1 & V2
Station 1
Every 3:30 for 4 Sets (14:00):
-15 Hip Thrusts
-8 Box Jumps
Station 2
Every 3:30 for 4 Sets (14:00):
-15/12 Calorie Ski
-15 Hip Extensions
Saturday
Part 1 w/ a partner:
5 Rounds of:
P1: Calorie Bike
P2: 6 Man Makers
*switch movements and once both partners have completed both movements, that is 1 round.
Part 2 w/ a partner:\
5 Rounds of:
P1: Calorie Bike
P2: 12 DB Clean and Jerks
*switch movements and once both partners have completed both movements, that is 1 round.
Time for better, stronger lifts!