Focus for Jan 20 2014 – Jan 25 2014
This week is January’s largest volume…be prepared for lots of reps and a little bit of DOM’s.
Mobility, recovery and sleep should be high priority, if you need some help please ask.
Workouts will include some hypertrophy training.
Fitness
Close grip bench press
12-10-8-8-8
TRX triceps extension
3 sets x 12
Flutter kicks
2 sets x 50
3 minute clock x 4 sets
3 sets of:
6 step ups
10 TRX Rows
with time remaining AMRAP burpees
Rest 60 seconds
Performance
Floor press
12-10-8-8-8
RIng dips
3 sets x 3-6
Strict K2E
2 sets x 6-10
3 minute clock x 4 sets
3 sets of:
3 strict pull ups
6 box jumps/step down
with time remaining AMRAP burpees
Rest 60 seconds
Focus for Jan 20 2014 – Jan 25 2014
This week we continue to build volume.
Recovery, sleep, mobility and food should be high priority.
You may feel a little bit beat up this week, not to worry next week we unload.
3 sets:
3-5 Muscle ups
4-8 Pistol squats
3-5 HSPU Negatives
3-3-3 Push press
2-2-2 Power Jerk
1-1-1 Split Jerk
6 minute AMRAP
5 C&J 155/105
10 Box jumps 24/20
15 DU
