Category: Move

Class: 1) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Remember additional load is added to each individual set, not to your max, and should be the same that you added last week. 2) Seated Dumbbell Strict Press: 4 sets of 6-8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 10 minute AMRAP: 15 Kettlebell Swings 35/26 15 Wall Balls 14/8 60 Single-unders Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. Make sure your movement is strict, no hips/body being thrown into the movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments   Wow just like that Regionals is over. I put some initial thoughts on…

Class: 1) Seated Box Jumps: 5 reps Every 90 seconds for 8 sets Sit on a Box that put you about parallel. Be relaxed then explosively jump up onto another box. Step down and repeat. Build as high as possible. 2) Power Clean + Hang Squat Clean + Jerk: Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps. 3) 8 minute AMRAP: 800m Run then AMRAP 10 Pull-ups 10 Sit-ups Don’t game the Run, treat it as a max effort, then work through the Pull-ups + Sit-ups under high duress. Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Class: 1) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load should be the same weight you added to your Back Squats last week and is added to all 3 sets. https://www.youtube.com/watch?v=wa_edowfYzs 2) Barbell Lunges: 3 sets of 8/side Warm-up as needed. Rest 90-120 seconds between sets. Goal is to go heavier than last cycle. Alternate reps each leg. 3) AQAP: 10, 8, 6, 4, 2 Shoulder-to-Overhead 75/53 15, 12, 9, 6, 3 Burpee Lateral Bar Hops Extra Work: 4) Barbell Roll Outs: 3 sets of 10 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Class: 1) 3 rounds AQAP: 30 Front Squats 65/45 30 Ring Rows 800m Run Extra Work: 2) Sled Drag: 400m Light. Work on driving through the heels, should be consistent movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Class: 1) Deadlift: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Add additional load based on your last cycle. Additional load should be added to each set, not to your max. Your max reps set should be touch and go, no setting the bar dead on the floor. 2) Good Morning: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 3) AQAP: 1ooom Row This should be a max effort time trial, give it everything you have. Extra Work: 4) Hollow Position: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=xjejTQdK5OI