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Thursday, April 5, 2012
WEEK 2: Day: 3 DE Upper Body: Speed Bench @45% of 1RM (With Minibands Double Wrapped): 9 sets of 3 (#) Assistance: A1: Chest Supported Rows: 3×8-12 (#) A2: Triceps Pushdowns: 3×8-12 (#) A3:...
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Friday, April 13, 2012
WEEK 3: Day: 4 ME Lower Body: Box Squats: Find 1RM Compare to: Friday, February 10, 2012 Assistance: A1: Front Squats: 3×8-12 (#) A2: Seated Hamstring Curls with Bands: 3×15-20 MetCon: AMRAP 10: 10...
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Friday, April 27, 2012
WEEK 1: Day: 4 ME Lower Body: Free Squats: Find 1RM Compare to: Friday, March 30, 2012 Assistance: A1: Seated Hamstring Curls with bands: 3×15-20 A2: Side Bends: 3×8-12 (#) MetCon: 5 Rounds for Time:...
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Friday, May 11, 2012
WEEK 3: Day: 4 ME Lower Body: Box Squats (Bands up): Find 1RM Compare to: Friday, March 23, 2012 Assistance: A1: Stiff Legged Deadlifts: 3×8-12 (#) A2: Cable Crunches: 3×15-20 (#) MetCon: Max rounds in...
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Tuesday, May 15, 2012
WEEK 1: Day: 2 DE Lower Body: Speed Squats (With Minibands): 40% of 1RM x 2 reps x 10 sets (#) Assistance: Speed Pulls (With Average Band): 40% of 1RM x 2 reps x 8 sets (#) MetCon: AMRAP 12: 12 Front...
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Tuesday, May 22, 2012
WEEK 2: Day: 2 DE Lower Body: Speed Squats (With Minibands): 45% of 1RM x 2 reps x 10 sets (#) Assistance: Speed Pulls (With Average Band): 45% of 1RM x 2 reps x 8 sets (#) MetCon: 5 Rounds For Time:...
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Friday, June 29, 2012
WEEK 3: Day: 4 ME Lower Body: Box Squats (Bands or Chains Optional): Find 1RM RE Lower Body: A1: Dumbbell Lunges: 3×8-12 (#) A2: Seated Hamstring Curls with Bands: 3×15-20 B1: Pull Throughs: 3×15-20...
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Friday, July 6, 2012
WEEK 4: Day: 4 Warm-up: Core Circuit. Pick 3 exercises and do them in a circuit: 3 rounds of 10-20 reps per exercise. ME Lower Body: No strength work today. We are doing the Powerlifting Total on...
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Tuesday, July 24, 2012
WEEK 2: Day: 2 Warm-up: Core Circuit. Pick 2 exercises and do them in a circuit (10-25 reps). 3 rounds not for time: DE Lower Body: Speed Squats (With Chains or Minibands): 45% of 1RM x 2 reps x 10...
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Monday: 120910 (4-1)
WEEK 4: Day: 1 Olympic Weightlifting: 3-Position Cleans (floor, knee, hang): 70% of 1RM x 1 rep x 8 sets (#) ME Lower Body: Deadlifts (bands or chains optional): Find 1RM Assistance: A1: Quads Exercise...
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