WEEK of 10/22/18
It’s a brave new world!!!
Starting today (10/22/18) a whole new format will be implemented. We have been building towards this for some time (7 years to be exact).
Workouts will still be posted on-line, but the new format will give everyone more freedom. I will “suggest” 1 or 2 base exercises for the days workout & you can fill in the assistance exercises based on your accumulated knowledge & specific needs.
This will allow more freedom, truly making each workout your own.
This format will run through the end of the year (2018)
MONDAY: 10/22/18
Warm Up: 10 minutes
- body weight
Work:
- power clean: 30 - 50 total reps: 60% of max
- barbell bench press: 30 total reps: 70% of max
Work: Assistance
- 15 minutes
Work: 10 -15 minutes
- Fitness
TUESDAY: 10/23/18
Warm Up: 10 minutes
- hips/ low back/ abs
Work:
- barbell squat: 30 - 50 total reps: 50% of max
- barbell row: 30 total reps: 70% of max
Work: Assistance
- 15 minutes
Work: 15 - 20 minutes
- cardio piece of choice
WEDNESDAY: 10/24/18
Warm Up: 10 minutes
- body weight
Work:
- double kettle hard clean to over head press: 30 - 50 total reps: 50% of max
- barbell over head press: 30 total reps: 70% of max
Work: Assistance
- 15 minutes
Work: 10 - 15 minutes
- Fitness
THURSDAY: 10/25/18
Warm Up: 10 minutes
- kettlebell & body weight
Work:
- barbell OR trap bar dead lift: 30 - 50 total reps: 60% of max
- dumbbell chest press: 60 total reps: 50% of max
Work: Assistance
- 15 minutes
Work: 15 - 20 minutes
- cardio piece of choice
FRIDAY: 10/26/18
Warm Up: 10 minutes
- hips/ abs/ low back
Work:
- barbell snatch: 20 - 30 total reps: 70% of max
Work: 15 minutes
- Fitness
- Work: 15 minutes
- Arms