Monday, 1/17/22

dangreen

First time? Check out the Training Guide

You are becoming the ultimate athlete. Honestly. Some of your guys' progress you've made so far has blown my mind. As we approach the end of this training cycle, take stock of the progress you have made so far, and start thinking about some personal goals for the next one. This is our last week of intense training before our deload week, and moving into a new block of training geared toward becoming more explosive and transferring that power into the big 3: Squat, bench and deadlift.

A) Conditioning device of choice:

20s SPRINT

10s REST

x8 (4 min)

Row, run, bike, whatever you want.

B) Wall Chest Pass

6x3

*30s rest

demo

C) Bench Press

7x1 w/ a long, 3-second pause on the chest. Work up to the heaviest possible weight for today over the course of 7 sets.

demo

D) Plyo Pull-up

10x1

*30s rest

demo

E) Seated Dumbbell Arnold Press

6x8

demo

F1) Explosive Rotational Press

3x5 ea side

demo

F2) Med Ball Push-up

3xMax-5 (leave 5 in the tank)

*If you can't do at least 10 in a perfect plank, go from the knee! Don't be prideful!

demo

G) McGill Sit-up

4x12 ea side

demo

DEVELOPMENT:

1. Check out this Keith Woods video

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