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