Monday, December 11, 2017

Holiday Break Strength Program

Since attendance is always spotty in December, we're not going to have a regular strength program for the rest of the year. It doesn't make sense to plan a progressive cycle if a bunch of people are going to be missing days or weeks here and there. Instead, I'm posting this transitional program. I have 6 days that you can just cycle through when you're here - don't skip days you don't like though, it's all important! We'll restart the regularly scheduled program the first full week in January.

Book mark this page or simply download this PDF so you know what you'll be doing the rest of the year.

Day 1

Double KB Clean and Press 5-5-5
Squat 10-10-10, aim for about 50% 1RM on the last set
RDL 20, empty bar
Bent Over Row 5-5-5-5-5, finish AHAP
25 Pull-ups in as few sets as possible
Bench Press 5-5-5, aim for about 75% 1RM on the last set
BB Curl 5-5-5
Farmers Walk, AHAP+AFAP
Evil Wheel 10-10-10

Day 2

alternating EMOM 30
10 swings
10 push-ups

Day 3

Double KB Clean and Press 5-5-5
Squat 10-10, finish heavier than Day 1
RDL 20, empty bar
Row 5-5-5, lighter than Day 1
15 Pull-ups in as few sets as possible
Bench Press 5-5-5-5-5, finish AHAP
BB Curl 10-10-10, lighter than Day 1
Farmers Walk, AHAP+AFAP x 2
100 Russian Twists

Day 4

alternating EMOM 10
swing L 15 seconds
swing R 15 seconds

immediately followed by

alternating EMOM 10
long-cycle L 15 seconds
long-cycle R 15 seconds

immediately followed by

alternating EMOM 10
snatch L 15 seconds
snatch R 15 seconds


Day 5

Double KB Clean and Press 5-5-5
Squat 10-10-10-10-10, finish heavier than Day 3
RDL 20, empty bar
Row 5-5, fihish AHAP
12 Pull-ups in as few sets as possible
Bench Press 5-5-5, ligher than Day 1
BB Curl 5-5-10+
Farmers Walk, AHAP+AFAP
Renegade Row 10-10-10 each arm

Day 6

alternating EMOM 30
heavy sled push 10 steps
10 viking push-press




Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

deadlift 8-8-3x8

Accessory/Skill

5 heavy swings between strength sets

Group Workout

6 rounds:
8 Kettlebell good morning at a challenging weight
10 floor to feet

then

as quickly as possible:
Kettlebell swing ladder
50-40-30-20-10
increase weight each set 

then

2 minute hinge hold



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