Warm-up
• 100 Single Unders
2 rounds:
• 30 sec Elbow in Band Stretch Right
• 30 sec Elbow in Band Stretch Left
• 30 sec Squat Hold
• 30 sec Squat Hold
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
For the next 6 weeks, we’re switching things up! Mondays will be strength only. This will allow us to do focus on heavier, controlled movements (squats, presses, pulls). Tuesdays will be conditioning only (2-3 metcons). Wednesdays will be Olympic Weightlifting, focusing on technique, with a possible conditioning/core session. Fridays will be conditioning only (2-3 sessions). Saturday will be strength and conditioning. Each day’s work should be about 1 hour. The strength portion (squats) will be based on the Smolov Jr. rep scheme. This is week 1, day 1 of this cycle.
Strength
6 sets:
• 6 Back Squats
Weight: 60% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.
5 sets of 12, 10, 8, 8, 6 reps:
• Bench Press
• Bent-over Dumbbell Row
Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Use 2 dumbbells for the rows. Rest 2 min between sets.
4 sets to failure:
• Bar Dips
Weight: bodyweight. Keep them strict without kipping. Substitute with bench dips if you’re unable to complete 4 or more.