Strength Program – August 24 – 30

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Weekly Priorities

10 Fundamentals of Getting Stronger on a Strength Program

Aerobic

Warm Up

10-15 min mobility or foam roll work on your specific needs
Please visit the Warm Up Resource for details.

WOD

(do this on Tue, Thu, or on the weekend)

At 120-140bpm for everything, complete 8 rounds:
4 min aerobic (Jog, Airdyne, Row, Versa-Climber, etc- your choice and mix it up)
1 min dynamic mobility drill, choose from below*

*choose one of the below to do as your mobility drill, you can change it every round)
• Lizard Lunge w/Rotation, alt. sides each rep
• Long Cossack Squats
• KB Waiter’s Walk (30 sec/arm)
• One Arm KB OH Squats (30 sec/arm)
• Bear Crawl or Low Bear Crawl
• Squat to Tripod to Bridge

Recovery

none

Monday

Warm Up

1) 5-10 min aerobic
2) Banded Kneeling Lunge Stretch: 90 sec/side
3) Hip Series: 3-5 reps each
4) Shoulder Series: 3-5 reps each

Please visit the Warm Up Resource for details.

WOD

A. Power Clean: 5 x 2 reps; rest 2-3 min
notes-begin at 75% and build
B. Back Squat: 4 x 5,5,5,10-12 @30X1; rest 3 min
notes-after 4-5 warmup sets, start at last week’s best weight and build if able. Go up some from last week for the back-off set of 10-12.
C. One Arm DB Rows: 4 x 4-6 @30X0, rest 1 min b/t arms
notes-build in weight. Start just under last week’s best weight. If you can make 6 reps, you must add weight on the next set until you reach a point where only 4-5 reps are possible. If you get there before the 4th set, stay at that weight to finish.

Recovery

Diagonal Stretch – 4 x 15 sec/side

Wednesday

Warm Up

1) 5-10 min aerobic
2) Banded Lat stretch: 90 sec/side
3) Hip Series: 3-5 reps each
4) Shoulder Series: 3-5 reps each

Please visit the Warm Up Resource for details.

WOD

A1. Bench Press: 4 x 5,5,5,10-12 @30X1; rest 2 min
notes-after 4-5 warmup sets, start at last week’s best weight and build if able. Go up some from last week for the back-off set of 10-12.
B. Wtd Chin-Ups: 4 x 2,2,2, amrap @bwt; rest 2 min
notes-build thru the doubles, then the 4th set is bwt. amrap
C1. DB Incline Curls: 3 x 4-6 @5010, rest 1 min
notes-45 degree bench. Start just under last week’s best weight. If you can make 6 reps, you must add weight on the next set until you reach a point where only 4-5 reps are possible. If you get there before the 4th set, stay at that weight to finish.
C2. Stall Bar Strict Hanging Leg Raises: 3 x 3-4 @2022, rest 1 min

Recovery

Wall Scorpion – 90 sec/side
Side Lying Windmills – 10/side

Friday

Warm Up

1) 5-10 min aerobic
2) Knee Series: 3-5 reps each
3) Hip Series: 3-5 reps each
4) Shoulder Series: 3-5 reps each

Please visit the Warm Up Resource for details.

WOD

A. Squat Clean: build to a heavy single, then 3 x 1 rep @87% of that. (rest 2-3 mins)
B. Front Squat: 3 x 3 @20X0, rest 2 min
notes-after 4-6 warmup sets, begin at last week’s best weight and build if able
C. Deadlift: 1 x 5 reps @31X1
notes-warm up well (4-5 sets) to one tough set only – add 10-15lbs from last week.
D. Single Arm Seated DB Press: 4 x 4-6 @30X0, rest 1 min b/t arms
notes-build in weight. Start just under last week’s best weight. If you can make 6 reps, you must add weight on the next set until you reach a point where only 4-5 reps are possible. If you get there before the 4th set, stay at that weight to finish.

Recovery

Kneeling Lunge Stretch – 2 min/side