Congratulations! You have made it to Phase 3 of 5 in the Mesocycle! Phase 3 consists of: 3 Weeks 3 Sets of each lift Rep Range: 3-5 @ 85-95% of your 1 Rep Max for that lift This will be written as: Heavy Lift Couplet exercise – During the heavy portion of the workout, you Read more...
HEAVY: 3 Sets of each lift Rep Range: 3-5 @ 85-95% 1 Rep Max Bench Press 6 Clapping Push-Ups It’s REGIONALS WEEK! INTENSITY: Jackie For Time: 1000m Row 50 Thrusters (45/35) 30 Pull-Ups RESET: 2 Rounds of: 15 GHD Back-Extensions 10 Bumper Around the Worlds (each direction) 15 GHD Sit-Ups
HEAVY: No Heavy today! INTENSITY: Filthy Fifty 50 Box jump, 24/20 50 Jumping pull-ups 50 KB swings (1p/.5p) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45/35) 50 Back extensions 50 Wallball (20/12) 50 Burpees 50 Double unders RESET: Rest and stretch out!
HEAVY: 3 Sets of each lift Rep Range: 3-5 @ 85-95% 1 Rep Max Push-Press 3 Strict Pull-Ups INTENSITY: AMRAP, 15 Minutes 15m Bumper Plate Sled Push (45/35) 100′ Overhead Bumper Plate Carry (45/25)* 20 Double Unders 10 Push-Ups *Due to some technicalities at the gym, we won’t be able to do the bumper sleds. Read more...
HEAVY: 3 Sets of each lift Rep Range: 3-5 @ 85-95% 1 Rep Max Front Squat 6 Barbell Roll-Outs INTENSITY: 3 Rounds for time of: 50 Air Squats 50′ Walking Lunge 25 Toes to Bar RESET: 2 Rounds of Bear Complex (45/35) With a barbell and without setting it down, complete 7 sets of (this Read more...
HEAVY: 3 Sets of each lift Rep Range: 3-5 @ 85-95% 1 Rep Max Snatch 10 KB Swings INTENSITY: Helen Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups RESET: 3 Rounds of 250m Light Row 4 Turkish Get-Ups
HEAVY: 3 Sets of each lift Rep Range: 3-5 @ 85-95% 1 Rep Max Deadlift 15 Hollow Rocks INTENSITY: For Rounds: 4 Thrusters (95/65) Start at 95lbs (65lbs) and add 5lbs every minute on the minute. Continue until you cannot complete the 4 reps in the minute. RESET: 5 Rounds of: 5ft Handstand Walk 10 Read more...
HEAVY: 3 Sets of each lift Rep Range: 3-5 @ 85-95% 1 Rep Max Bench Press 4 Clapping Push-Ups INTENSITY: 5 Rounds for time of: 20 Push-Ups 15 Pull-Ups 20 Ball Slams 15 GHD Sit-Ups RESET: 2 Rounds of: 50ft Bear Crawl 60s Squat Bridge 50ft Jog 60s PVC Flag Pole mobility
HEAVY: No heavy today! INTENSITY: For time Run 800m 20 Back squat (255/205) 20 Deadlift (255/205) 20 Push jerk (185/135)* 20 Muscle-Ups Run 800m Muscle-Ups sub: 2 Ring Row, 2 Ring Dip per rep *I suggest putting the weight you are going to use for the Push-Jerk on first, then adding the weight to get Read more...
HEAVY: 3 Sets of each lift Rep Range: 3-5 @ 85-95% 1 Rep Max (Squat) Clean 6 Jump Squats INTENSITY: AMRAP 12 minutes 100m Sprint 50m Walking Lunge 50m Bear Crawl RESET: Skill Training, 10 minutes Muscle-Up – Work on the progression from under to over (see video) If you have the Muscle-Up down, complete Read more...
HEAVY: 3 Sets of each lift Rep Range: 3-5 @ 85-95% 1 Rep Max Snatch Press Pull-Up INTENSITY: 3 Rounds for Time of: 50 Double Unders 50 Wall Balls RESET: 2 Rounds of: 20 GHD Sit-Ups 5 Wall Walk-Ups 20 GHD Hip and Back Extensions
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