Wednesday 2023.05.03

May 2, 2023

Strength

Bench Press: 3-4 sets of 4-6 reps @ 21X1 tempo

In between sets, perform 6 weighted straddle waves with a :10 hold in the bottom position on the last rep.

Notes

Perform all working sets at the same weight. Aim for 6 reps on each set. If you are able to achieve that this week, you may increase the weight next week. If you stop short of 6 reps on any working set repeat the same weight next week at try for sets of 6 across.

For the weighted straddle waves, athletes will sit high enough to start with a neutral spine, then fold the head down followed by the upper back one vertebrae at a time. Once you can’t get any lower you will extend back up one vertebrae at a time, with the goal of being able to regain a neutral spine in a lower position before raising back up to the top.

Conditioning

EMOM 15

1 – 10 DB bench press
2 – 10 DB front squats
3 – 6 shuttle runs

Notes

Today’s workout is an EMOM of dumbbell push press, dumbbell front squats, and shuttle runs. You will complete 5 rounds of these movements.

You will use the same weight for the dumbbell bench and front squats, so the weight choice should be based on which movement will limit you the most (which is probably the bench). The weight should be moderately heavy. The goal is to go unbroken throughout the EMOM.

The shuttle runs should take no longer than :08/rep. If you think this sounds like an aggressive pace to hold across the workout, decrease the shuttle runs to 4-5.

Tuesday 2023.05.02

May 1, 2023

Strength

1a. Rower Compression x 8-12 x 3 sets
1b. Banded Hamstring Stretch x 6-8/leg x 2 sets

2a. Weighted Strict Knee Raise x 8-10 x 3 sets
2b. Pike Stretch :30-45 x 2 sets

Notes

The rower compression can be scaled by performing with your knees on the rower seat as opposed to your feet.

Only add weight to the strict knee raises if you are able to perform 3 sets of 8-10 strict with only bodyweight.

Elevate your hips to allow for compression in the pike position, if necessary.

Conditioning

AMRAP 10

4 wall walks
8 V-ups
12 box jump overs

Notes

Today’s workout is an AMRAP of wall walks, V-ups, and box jump overs. Your score is the rounds and reps you complete in the 10 minutes.

The wall walks should take no longer than :45 across the workout. You can decrease the number of reps to 3 or modify the height of your wall walks.

The V-ups should be done in 1-2 sets across the workout. You may substitute single leg V-ups or tuck ups.

The box jump overs should be done at a height where you will not hesitate to jump. You will step down from the box. As always, if you’re worried about tripping, you can step up on the box instead.