Happy Mothers Day!
So, back to what we were doing. You are free to customize your own schedule based on your goals and available time. With the exception of weightlifting team, we will be doing two linear strength days and two conditioning days focusing on power and/or endurance. Rest between sets is very important to allow for enough recovery to succeed with this format.
Beginners, stick with your circuits. You can start incorporating some of the alternative exercises we’ve used in our training sessions.
Those of you looking to lose bodyfat, include a 30-45 minute medium intensity steady state cardio session 3-5 times per week at least 4 hours before or after your workout. This can be a bike ride, fast walk, jog, treadmill at an incline, etc.
Monday, May 3rd
Linear Strength:
Back Squat 5×5
Overhead press 5×5
Barbell complex:
Deadlift
Hang power clean
Push press
Front Squat
Hang power clean
5 reps, 5 rounds
Circuit training:
Split squat 10-15 reps (use dumbells and hold them at your sides)
Dumbbell press 10-15 reps
Deadlift 10-15 reps
3 rounds
Tuesday, May 4th
Sandbag conditioning
5 Deadlift
5 Zercher Squat
Bear Hug and walk 40-100 yards
10 Clean to Shoulder, alternate sides
Bear Hug and return distance
Wednesday, May 5th
Rest Day
Thursday, May 6th
Linear Strength:
Deadlift 5×5
Horizontal body rows, max reps 3 rounds
Full Contact Twists
Barbell Rollouts
Russian Twists
Circuit training:
Weighted step-ups, 15
Pushups, 15
Barbell row to Romanian Deadlift (alternate these exercises on each rep), 15
3 rounds
Friday, May 7th
Conditioning/Endurance:
Run 400 meters
20 Kettlebell swings
Rest 1 minute
6 rounds
Saturday, May 8th
Optional, bench press 5×5
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