Weekly training

3.4 Weekly WODS (21.03.2015)

Saturday @ ESP

1. Bow bar squat vs purple bands 

42.5kg x 5

62.5kg x 3

Add briefs

82.5kg x 2

102.5kg x 2

112.5kg x 2 x 12 (EMOM)

2. Ultra wide deadlift vs 3 chains 

100kg x 1

120kg x 1 x 8 (every 30 seconds)

3a. KB Glute ham raise 

x 3 sets

3b. Band back raise 

x 3 sets

4. Hamstring stretch 

1 x 3 minutes

5a. Slide band abductors 10" box 

3 x 20-30

5b. Hanging leg raises 

3 x 10-15

6. Single leg KB calf raise  

3 x 12-20

7. Calf stretch 

1 x 3 minutes

https://www.youtube.com/watch?v=Uj87YWeuTeA

Monday

1. Cambered bar bench press

15kg x 8

Add 1 chain

15kg x 5

30kg x 3

45kg x 3 x 8 (2 grips)

2. Bamboo bar 

16kg bells x 15, 13, 12

3. Pec stretch

1 x 3 minutes 

4. Incline DB extension 

5 x 7-15

5. Incline single arm DB side raise 

4 x 10-20

6. Band face pull 

4 x 20

7. Band pressdown

4 x 15-25

8. Band bicep curl 

3 x 10-15 (3 second eccentric)

https://www.youtube.com/watch?v=aXAhHWpww1g

Tuesday @ ESP

1. Free squat (#1 chain)

27.5kg x 5

67.5kg x 3

107.5kg x 3

127.5kg x 3

147.5kg x 1

Add predator briefs

167.5kg x 1

187.5kg x 1

207.5kg x 1

Add iron z wraps

217.5kg x 1

227.5kg x miss

2. Bent pendulum hyper

10kg x 20 x 3
https://www.youtube.com/watch?v=WkNrCRQDrwM 

Thursday

1. Medium grip 2 board (power bar)

20kg x 8

40kg x 5

60kg x 3

75kg x 1

90kg x 1

95kg x 1

100kg x 1

2. DB press 

25s x 18 [incline]

25s x 16 [flat]

25s x 12 [decline]

3. Pec stretch 

1 x 3 minutes

4. Reverse purple band JM press 

5 x 7-12

5. Band pressdown

4 x F

6. Incline DB hammer curl

4 x 7-12

7a. Reverse DB wrist curl

2 x 10-15

7b. DB wrist curl

2 x 10-15
https://www.youtube.com/watch?v=Yfvhmp5zUNU 

Training March 14-20, 2015

3.3 Weekly WODs (14.03.2015)

Saturday @ ESP

1. Bow bar box squat 

vs purple bands

22.5kg x 5

42.5kg x 3

62.5kg x 2

Add briefs

82.5kg x 2

102.5kg x 2 x 12

2. Power squat vs orange bands

60kg x 20 x 2

3. Backwards sled drag

80kg x 30 steps x 2

4a. Lateral Hip circle sled drag

40kg x 30 steps x 3

4b. Hanging leg raise

bw x 10 x 3

5. Seated band hamstring curl

Mini x 75 x 2

5a. Single leg KB calf raise

16kg x 10 x 3

5b. Calf stretch 

3x30seconds
https://youtu.be/DNfpaQ46mag

Monday

1. Power bar vs dbl micro

20kg x 9

35kg x 6

45kg x 3 x 9 (3 grips)

2. Straight weight

60x 15 (close grip)

60 x 20 (ultra wide grip)

3. Pec stretch 1 x 3'00"

4. 1/2 Incline Tate press

8s x 15

10s x 12, 12, 10, 10

5. Tricep stretch 1 x 3'00"

6. 50mm bar Bradford press

27.5kg x 15, 13, 8

22.5kg x 10

7. Reverse band fly (hole 3)

Pink x 25 x4

8. DB preacher hammer curls

https://youtu.be/jxeCQIphZ2Y

Tuesday

1. Zercher harness (pin 4)

20kg x 5

60kg x 3

80kg x 3

100kg x 3

120kg x 3

140kg x 3

160kg x 3

180kg x 1 (got heavy very quickly)

2. Football bar pull up

Middle reverse grip

Bw x 6 x 4

3. Standing KB Krok row

x 2 sets

4. Band lat stretch

1 x 3 minutes

5. CS barbell shrug

x 2 sets

6. Trap bar shrug

x 2 sets

Wednesday 

1. Band stomps 

x 100 each leg

2a. Ballistic band hamstring stretchers 

3 x 12

2b. Band adductor stretchers 

3 x 10

3. Band adductor ISO hold 

3 x 1'00"

4a. Reverse hyper

3 x 15 (50% volume/intensity)

4b. Band side bends

3 x 20

Thursday @ ESP

1. DB press

22.5 x 18 (incline)

22.5 x 20 (flat)

22.5 x 20 (decline)

2a. Rope cable pressdown

x 4 sets

2b. Reverse EZ bar curls

x 3 sets

3a. Incline Tate press

x 4 sets

3b. Incline DB curl

x 3 sets

4a. Football bar extension

x 4 sets

4b. Bamboo bar curls

x 3 sets
https://www.youtube.com/watch?v=WNPjeWt2f_4

2015, March 7-12

2 weeks post GPC States (still deloading)

Saturday @ Elite Sports Performance

Dynamic Effort Squat

1. Reverse hyper 2x20
superset
Standing cable ab crunches 2x20

2. Lat pull down 110lb x 7 sets w/MAG attachments

3. Standing single leg m/c hamstring curl 3x10
superset
Single leg KB deadlift 3x12x32kg
superset
Hamstring stretch 3x30seconds 

4. Belt squat walk 3x1'00"x60kg
superset
Seated cable ab crunches 3x12

5. Seated calf raise 50kg x 3 sets
superset
Calf stretch 3x30seconds 

Monday

Dynamic Effort Bench Press

1. 75mm bar vs double micro bands & 1 chain 9x3x40kg

2. Bamboo bar 12&8kg KBs x 3 sets

3. Rolling DB Extensions 10kg x 5 sets
superset
pec stretch 5x30seconds

4. DB Side Raise drop set 6kg, 4kg, 2kg x 4 sets
superset
tricep stretch 4x30seconds

5. low incline db raise 4kgx35, 6kgx25, 8kgx15

6. low incline 'destroyer' drop set 20kgx60, 10kgx30, 6kgx10

7. reverse football bar curls 30kg x 3 sets

https://www.youtube.com/watch?v=FGfrn66_aFs

Tuesday @ Elite Sports Performance

Max Effort Squat

1. Cambered bar box squat (medium)
25kg x 5
add purple bands over a 5kg bumper plate
35kg x 3
75kg x 2
115kg x 1
135kg x 1
add predator briefs
155kg x 1
175kg x 1
195kg x 1 

2. one arm cable row
60lb x 10 x 2
50lb x 12 x 2

3. stretchers
70lb x 12 x 3

4. chest supported shrug
1 plate x 20 x 3

5. reverse grip lever shrug
1 plate/side x 25 x 3

6. back attack
1.5 plates vs purple band x 14, 9, 8

https://www.youtube.com/watch?v=GOdIPdDCeVw

Wednesday

Extra Workout/GPP

1. reverse hyper 2 x 20
superset
standing band abs 2 x 20

2. seated band leg curls 4 x 30

3. seated band calf raise 3 x 30

Thursday

1. Football bar bench
wide grip vs doubled micro bands
27.5kg x 5
47.5kg x 3
57.5kg x 3
67.5kg x 1
77.5kg x 1
85kg x 1
90kg x 1 (2.5kg pr)

2. DB press
20kg x 3 sets (1 incline, 1 flat, 1 decline)

3. Cambered bar tricep extensions x 5 sets

4. reverse kb curls x 3 sets

5. floor to toes on GHD x 4 sets

6. wrist curls x 2 sets

7. band neck harness x 3 sets