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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!

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