Category: Uncategorized

3/9/20 – RACE WEEK (STR)

Posted on by Sean Mata

WARM UP

20 banded glute bridges

20R/20L banded monster walks

20R/20L banded side steps

20R/20L banded kick backs

**complete 15 banded air squats BTWN sets**

Then,

:90sec pigeon R/:90sec pigeon L

Then,

Back squats – 10, 8, 3×5


ADVANCED

STRENGTH

Back squats – 3×5@85%

**rest 3-4min BTWN sets; use a belt if needed**

 

INTERMEDIATE

STRENGTH

Back squats – 3×5@85%

**rest 3-4min BTWN sets; use a belt if needed**

 

BEGINNER

STRENGTH

Goblet squats – 7×5

 

ADVANCED

WORKOUT

A1) 12 DB Romanian deadlifts

A2) 10R/10L DB reverse lunge to knee drive

**3x – rest :60sec BTWN sets**

B1) 15 RKBS 70/53

B2) 10R/10L foot elevated DB split squats

B3) 20 power strokes on rower

**3x – rest :45sec BTWN RNDS**

 

INTERMEDIATE

WORKOUT

A1) 12 DB Romanian deadlifts

A2) 10R/10L DB reverse lunge to knee drive

**3x – rest :60sec BTWN sets**

B1) 15 RKBS 53/35

B2) 10R/10L foot elevated DB split squats

B3) 20 power strokes on rower

**3x – rest :45sec BTWN RNDS**

 

BEGINNER

WORKOUT

A1) 12 DB Romanian deadlifts

A2) 10R/10L DB reverse lunges

**3x – rest :60sec BTWN sets**

B1) 15 RKBS 26/18

B2) 10R/10L split squats

B3) 20 strokes on rower

**3x – rest :45sec BTWN RNDS**

3/7/20 – 4x4x24 (PIT)

Posted on by Sean Mata
WARM UP
200m run + 4 Wall Ball Push Press + 4 Wall Balls + 8 Up downs + 8 Ring Rows – 3x
Then,
Stretch
Then,
Warm-up movements (3×5)
ADVANCED
WORKOUT
With a partner, complete:
Box Jumps 24/20
Wall Balls 20/14
Pull-Ups
400 meter Run
Then,
50 Burpees
*One person working at a time; split reps as desired; run together*
INTERMEDIATE
WORKOUT
With a partner, complete:
Box Jumps 20/14
Wall Balls 14/10
Banded Pull-Ups
400 meter Run
Then,
50 Burpees
*One person working at a time; split reps as desired; run together*

BEGINNER
WORKOUT
With a partner, complete:
Box Step-Ups 20/14
Wall Ball Extensions 14/10
Ring Rows
400 meter Run
Then,
50 Up Downs
*One person working at a time; split reps as desired; run together*

3/6/20 – 4x4x24 (STR)

Posted on by Sean Mata

WARM UP

20 deadlift reaches + 20 mountain climbers + 10 KB gorilla rows

Then,

Stretch

Then,

Deadlifts – 3×6

 

ADVANCED

STRENGTH

A) 8 deadlifts

**3x – build; each set is working set**

B1) 10 single RKBS 53/35

B2) 10R/10L DB rows (heavy)

**3x – rest as needed**

C1) 12 elevated dBall hip thrusts 60/40

C2) 12 inverted BB rows

**3x – rest as needed**

D1) 15 BB curls

D2) 15 DB incline rear delt fly

**3x – rest as needed**

 

INTERMEDIATE

STRENGTH

A) 8 deadlifts

**3x – build; each set is working set**

B1) 10 single RKBS 44/26

B2) 10R/10L DB rows (heavy)

**3x – rest as needed**

C1) 12 elevated dBall hip thrusts 40/30

C2) 12 inverted BB rows

**3x – rest as needed**

D1) 15 BB curls

D2) 15 DB incline rear delt fly

**3x – rest as needed**

 

BEGINNER

STRENGTH

A) 8 KB deadlifts

**3x – build; each set is working set**

B1) 10 RKBS 26/18

B2) 10R/10L DB rows (heavy)

**3x – rest as needed**

C1) 12 elevated dBall hip thrusts 20/10

C2) 12 inverted BB rows

**3x – rest as needed**

D1) 15 BB curls

D2) 15 DB incline rear delt fly

**3x – rest as needed**