Workouts for week of Aug 14

 

SN(BX) Triples up to 80%

BKSQ 4X8 @ 62, 68, 74, 80%

Tall JK triples

RDL’s 6X3 @55, 60, 65, 70, 75, 80% CN 1RM

 

Weighted Lunges 3X12

CN(BX) triples up to 75%

JK(BX) triples up to 85%

W Pull Ups 4X8

BN 4X8 @ 62, 68, 74, 80%

SN LO + Pull 6X3 @ 95%

 

3X30

Ab Mat Sit Ups/Extensions

OHSQ 4X8 @ 62, 68, 74, 80%

CN LO+Pull 6X3@95%

PR 4X8 @ 62, 68, 74, 80%

 

3X12

DB Shrugs

Dips

 

3X8 Partner GHRs

 

3X8 BB Goodmornings

Specific Skill Work – nothing over 80% (for most of you that means SN Drop, Tall SN, and SN drills)

 

DB PR 3X12

 

Lifter’s Choice Bi’s and Tris

 

3X12

Standing One-Leg Calf Raises

Dorsi-flexion

SN Triples @ 68, 72, 77, 82

Four singles at 86%

CNJK Doubles @ 68, 72, 77, 82

Four singles at 86%

FRSQ 4X8 @62, 68, 74, 80%

 

3X10

W GHD sit ups and extensions

Workouts for week of Aug 7

 

SN(BX) Heavy singles up to 95%

BKSQ 7X1 @ 70, 75, 80, 85, 90, 95, 100%

Tall JK 7X2

RDLs 6X3 @ 55, 60, 65, 70, 75, 80% CN 1RM

 

Weighted lunges 3X15

CN(BX) up to 95%

JK (BX) MAX

SN LO + Pull 6X3 @ 90%

W Pull Ups 3X10

BN 7X1 @ 70, 75, 80, 85, 90, 95, 100%

 

3X25

Ab Mat Sit Ups/Extensions

 

OHSQ 7X1 @ 70, 75, 80, 85, 90, 95, 100%

CN LO + Pull 6X3 @90%

PR 7X1 @ 70, 75, 80, 85, 90, 95, 100%

 

3X15

DB Shrugs

Dips

 

3X8 Partner GHRs

 

3X8 BB Goodmornings

Specific Skill Work – nothing over 80% (for most of you that means SN Drop, Tall SN, and SN drills)

 

DB PR 3X15

 

Lifter’s Choice Bi’s and Tris

 

3X15

Standing One-Leg Calf Raises

Dorsi-flexion

SN up to 97%

CNJK up to 95%

FRSQ 7X1 @ 70, 75, 80, 85, 90, 95, 100%

 

 

3X10

W GHD sit ups and extensions

Workouts for week of July 31

 

SN(BX) 6X3 up to 80%

BKSQ 4X8 @58, 64, 72, 80

Tall JK 6X3

RDL 6X3 @ 55, 60, 65, 70, 75, 80% CN 1RM

 

Uni-Lateral Leg Press 3X10

Bi-Lateral Leg Extensions 3X10

CN(BX)6X3 up to 75%

JK(BX) 6X3 up to 80%

SN PULL 6X3@105%

W Pull Ups 4X8

BN 4X8 @58, 64, 72, 80

 

3X10 TTB

3X10 Cherry Pickers

OHSQ 4X8 @58, 64, 72, 80

CN Pull 6X3 @ 103%

 

GS

3X10

DB Press

Dips

BB Shrugs

 

3X10 Bi-Lateral Leg Curls

3X10 Banded Good Mornings

Specific Skill Work – nothing over 80% (for most of you that means SN Drop, Tall SN, and SN drills)

 

PR 4X8 @58, 64, 72, 80

3X10 DB Row

 

SS 1

3X10

Incline Bench DB Curls

Unilateral Cable Triceps Press Down (Supinated)

 

SS 2

3X10

Ez bar Cable Curls

Overhead DB Extensions (triceps)

 

SS3

3X10 Uni-Lateral Calf Raises

Dorsiflexion

SN 6X3 up to 80%

CNJK 6X3 up to 75%

FRSQ 4X8 @58, 64, 72, 80

 

3X10

W GHD sit ups and extensions

 

Workouts for week of July 24

 

SN (BX) 7X2@60, 67, 72, 78, 83, 89, 95

BKSQ 3X10@55, 65, 75%

Seated DB Press 3X12

 

SS

RDL 5X4 @ 55, 65, 75% CN 1RM

Uni-Lateral Leg Press 3X12

 

SS

Bi-Lateral Leg Extensions 3X12

W. Pull Ups 3X12

CN (BX) 7X1@@60, 67, 72, 78, 83, 89, 95

JK(BX) 7X1@60, 67, 72, 78, 83, 89, 95

SN PULL 5X4 @ 100%

BN3X10@55, 65, 75%

 

 

3X12 GHD situps

GHD Extensions

Med Ball Cherry Pickers

SNDR Skill Work

OHSQ 3X10@55, 65, 75%

CN Pull 6X3 @105%

 

SS

W. Dips 3X12

Bi-Lateral Leg Curls

 

SS

3X12 Banded Good Mornings

BB Shrugs 3X12

Specific Skill Work (Tall JK 6X3)

 

PR 3X10@55, 65, 75%

3X12 DB Row

 

SS 1

3X12

Incline Bench DB Curls

Unilateral Cable Triceps Press Down (Supinated)

 

SS 2

3X12

Ez bar Cable Curls

Overhead DB Extensions (triceps)

 

SS3

3X12 Uni-Lateral Calf Raises

Dorsiflexion

SN 1@70, 75, 80, 85, 90, 95, 80, 85, 90%

CNJK 1@70, 75, 80, 85, 90, 95, 80, 85, 90%

FRSQ 3X10 @ 55, 65, 75%

 

3X10

W GHD sit ups and extensions

Workouts for week of July 17

 

SN (BX) 6X3 up to 85%

BKSQ 6X3@63, 68, 72, 78, 85%

Tall JK 6X3

RDL 4X5 @ 50, 60, 70% CN 1RM

 

Uni-Lateral Leg Press 3X15

Bi-Lateral Leg Extensions 3X15

3 CN (BX) + JK 6X3 up to 80%

SN PULL 5X4 @ 100%

BN 6X3 @63, 68, 72, 78, 85%

W. Pull Ups 3X15

 

3X15 GHD situps

GHD Extensions

Med Ball Cherry Pickers

SNDR Skill Work

OHSQ 6X3 @ 63, 68, 72, 78, 85%

CN Pull 5X4@100%

W. Dips 3X15

BB Shrugs 3X15

 

3X15 Banded Good Mornings

Bi-Lateral Leg Curls

Specific Skill Work

PR 6X3 @63, 68, 72, 78, 85%

3X15 DB Row

 

SS 1

3X15

Incline Bench DB Curls

Unilateral Cable Triceps Press Down (Supinated)

 

SS 2

3X15

Ez bar Cable Curls

Overhead DB Extensions (triceps)

 

3X15 Uni-Lateral Calf Raises

Dorsiflexion

SN Work up to a Heavy triple

CNJK work up to a Heavy double

FRSQ 6X3 @63, 68, 72, 78, 85%

 

3X15

TTB

3X8

GHR

Workouts for week of July 10

 

Max SN(BX)

Max JK(BX)

 

RDL 3X8 @45, 55, 65% CN 1RM

DB Row 3X15

 

 

DE BKSQ 10X2 OTM@55%

DE PR 10X3 OTM@55%

W Pull Ups 6X3

Footbal Bar BN 6X3 to a 3RM

 

 

 

SN Skill Work up to 50%

W Dips 6X3

Barbell Shrugs 3X15

 

GS#1 – 3X15

– Incline Bench DB Curls

– Standing Overhead Unilateral DB Extensions

  • Seated Bilateral Calf Raises

 

GS#2 – 3X15

  • Standing Bilateral Cable Curls
  • Standing Unilateral Cable Pressdowns
  • Dorsiflextion
REST DAY

 

 

MAX SN

MAX CNJK

MAX FRSQ

 

3X10

W GHD sit ups and extensions

Workouts for week of July 3

 

SN(BX) 1@70, 75, 80, 85, 90, 95, 80, 85, 90%

BKSQ 3X12 @ 55, 63, 70%

JK 1@70, 75, 80, 85, 90, 95, 80, 85, 90%

 

RDL 3X8 @40, 50, 60% CN 1RM

 

Bi-Lateral Leg Press 3X10

Uni-Lateral Leg Extensions 3X10

 

CN(BX)+JK 1@70, 75, 80, 85, 90, 95, 80, 85, 90%

SN PULL 6X3@105%

W Pull Ups 3X12

BN 3X12 @ 55, 63, 70%

 

 

3X15 GHD situps

GHD Extensions

Med Ball Cherry Pickers

OHSQ 3X12 @ 55, 63, 70%

 

CN Pull 6X3@105%

W. Dips 3X12

DB Shrugs 3X10

 

3X10 One Legged KB/DB Deadlifts

Uni-Lateral Leg Curls

Specific Skill Work

PR 3X12 @ 55, 63, 70%

3X12 Landmine Row

 

SS 1

3X10

EZ Curl Preacher Curls

EZ Curls Cable Press Downs

 

SS 2

3X10

Spider Hammer DB Curls – neutral Grip

Overhead Unilateral Cable Extensions

 

3X15 Calve Raises

Dorsiflexion

SN 1@70, 75, 80, 85, 90, 95, 85, 90, 95%%

CNJK 1@70, 75, 80, 85, 90, 95, 85, 90, 95%%

FRSQ 3X12 @ 55, 63, 70%

 

3X15

TTB

3X8

GHR

Workouts for week of June 26

 

SN (BX) 7X2 up to 85%

BKSQ 5X5@55, 62, 70, 78, 85%

Tall JK 7X2

RDL 3X10 @35, 45, 55% CN 1RM

 

Bi-Lateral Leg Press 3X12

Uni-Lateral Leg Extensions 3X12

3 CN (BX) + JK 7X2 up to 80%

SN PULL 5X4 @ 100%

BN 5X5@55, 62, 70, 78, 85%

W. Pull Ups 5X5

 

3X15 GHD situps

GHD Extensions

Med Ball Cherry Pickers

SNDR Skill Work

OHSQ 5X5@55, 62, 70, 78, 85%

CN Pull 5X4@100%

W. Dips 5X5

DB Shrugs 3X12

 

3X12 One Legged KB/DB Deadlifts

Uni-Lateral Leg Curls

Specific Skill Work

PR 5X5@55, 62, 70, 78, 85%

3X12 Landmine Row

 

SS 1

3X12

EZ Curl Preacher Curls

EZ Curls Cable Press Downs

 

SS 2

3X12

Spider Hammer DB Curls – neutral Grip

Overhead Unilateral Cable Extensions

 

3X15 Calve Raises

Dorsiflexion

SN Work up to a medium double

CNJK work up to a medium double

FRSQ 5X5@55, 62, 70, 78, 85%

 

3X15

TTB

3X8

GHR

Workouts for Week of Jun 19

SN (BX) 6X3 up to 80%

BKSQ 2X15@50, 65%

Tall JK 6X3

RDL 3X10 @ 40, 50% CN 1RM

Bi-Lateral Leg Press 3X15

Uni-Lateral Leg Extensions 3X15

3 CN (BX) + JK 6X3 up to 75%

SN PULL 4X5 @ 95%

BN 2X15 @50, 65%

Pull Ups 3X15

3X15 GHD situps

GHD Extensions

Med Ball Cherry Pickers

SNDR Skill Work

OHSQ 2X15@50, 65%

CN Pull 4X5@95%

Dips 3X15

DB Shrugs 3X15

3X15 One Legged KB/DB Deadlifts

Uni-Lateral Leg Curls

Specific Skill Work

PR 2X15@50, 65%

3X15 Landmine Row

SS 1

3X15

EZ Curl Preacher Curls

EZ Curls Cable Press Downs

SS 2

3X15

Spider Hammer DB Curls – neutral Grip

Overhead Unilateral Cable Extensions

3X15 Calve Raises

Dorsiflexion

SN Work up to a medium triple

CNJK work up to a medium double

FRSQ 2X15@50, 65%

3X15

TTB

3X8

GHR

Jun 12 – Recovery Week

Chill – work technique – do a CrossFit workout or two – stretch – mobility.

Recovery week.

Come back next week ready to get back on the volume train….

Chooo chooo you savages