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Siteplicity

092319 Novice Powerlifting Training

September 23, 20190
Week of 9/23-9/27 Day 1: Bench Press 5 x 3 @ 1-5 Kg heavier Deficit Deadlift 5 x 5 @ 65% Pushups (Weighted if possible) 4xAMRAP Pull-ups SSPT 6 Single Leg DL 2×10 Banded Tricep Push Downs 2×30 Day 2: Deadlift 5 x 3 @ 1-5Kg heavier Z Press 5 x 5 @55% Overhead Squats...
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WOD for 092319

September 22, 20190
Hip Mobility/Calf and Foot Prep Strength: Backsquats  Every 2:00 x 4 sets 5 reps @ 65-70% *These DO NOT need to be heavy. I just want ya’ll to move some weight and practice hitting great depth Conditioning: Cardio Palooza (17 Min) *Rotate through the stations *Each Station is 5 mins straight at that station. *Wear...
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WOD for 092119

September 20, 20190
Saturday 092119 With a Partner!! On a 32 Min Running Clock… 0:00-10:00 Run 800 Meters (Together) AMRAP: 20 Box Step Overs (1 DB) 20 Alt. DB Snatches Comp: Run 1,000 meters, 70/52 (24/20) Fitness: Run 800 Meters, 50/35 (24/20) GPP: Run 800 Meters, 35/25 (20/16) Health: Run 600 M, 25/20 (20/16) 10:00-12:00  Rest 12:00-22:00 Row...
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WOD for 092019

September 19, 20190
Skill:Muscle Ups Strength: Low Ring Muscle Up Transitions + Arch/Hollow Work (12 Mins) 3-4 Sets 5 Low Ring Transition Drills (no dip outs) 10-15 Banded Hollow Rocks 10-15 Arch Ups Rest 60-90 secs between sets Condititioning: Against 16 Mins…4 Rounds for Time… 30 Airsquats 25 KBS 15/10 Pullups Comp: American Swings (70/52), 7 Ring Muscle...
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WOD for 091919

September 18, 20190
Skill: Toes 2 Bar Strength: Power Cleans Every 90 secs x 5 sets 2 Hang Power Cleans + 2 Power Cleans -All sets at the same weight, roughly 70% of 1RM *Drop the bar between the last 2 power cleans Conditioning: EMOTM x 15 Mins 1) 7 Power Cleans 2) :45 Wallsit 3)Toes 2 Bar...
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WOD for 091819

September 17, 20190
Hip Flow and Mobility Strength: Back Rack Lunge + Weighted Situps 3×8 reps/leg @ 30-40% Backsquat Max -15-20 Weighted Situps after each set- *Forward or reverse lunges.. up to you today! Conditioning: Every 4 Mins x 5 Rounds 15-20 Wallballs (or Medball Squats if your shoulders are real sore) 20 Alt. Medball Russian Twists 200...
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091619 Novice Powerlifting Training

September 17, 20190
Week of 9/16-9/20 Day 1: Bench Press 5 x 3 @ 1-5 Kg heavier Deficit Deadlift 5 x 4 @ 65% Pushups (Weighted if possible) 4xAMRAP Pull-ups SSPT 5 Single Leg DL 2×8 Banded Tricep Push Downs 2×25 Day 2: Deadlift 5 x 3 @ 1-5Kg heavier Z Press 5 x 4 @55% Overhead Squats...
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0901619 Intermediate Powerlifting Training

September 17, 20190
week of 9/16-9/120 Day 1 Back Squat 1 x 2 @ RPE 8 Back Squat 3 x 5 @ 70% Alt. Stance DL 3×5 @ 70% GHR SSPT 5 Teapots 3×10 Day 2: Press 1 x 2 @ RPE 8 Press 3 x 5 @ 70% Incline DB Bench Press (low height) 3 x 6...
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WOD for 091719

September 16, 20190
Strength: Bench Press + Chinups (12 Mins) 3-3-3-3 Building to a Tough Set of 3 *Complete 5-10 Strict Chinups after each set Conditioning: Rowing + Pushup Intervals (20 Mins) In Teams of 2.. trading full rounds back and forth Work until both Partners complete 5 rounds each (10 Rounds Total) Row 250/200 Meters “Big Set”...
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WOD for 091619

September 15, 20190
Skill: Overhead Squat Strength: OHS + Snatch Lift Off 10 Mins to build to a “Heavy” Set of 5 OHS (rig) -Or 10 Mins to complete 4-5 x 5 with very light weight Snatch Lift Off EMOTM x 5 Mins 4 Snatch Lift offs @ Metcon Weight *Lift the bar slowly and stop at just...
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