Siteplicity – Page 57 – Courage Fitness Durham

WOD for 082719

August 26, 2019SiteplicityStrength & Conditioning Workouts0

Prep for Heavy Backsquats *We’re going to record the weight for the 8, 6 , and 4s today Strength :Back squats (16 Mins) Every 4 Mins 1×8 1×6 1×4 1×10 reps @ 10-20lbs lighter than your set of 8 *Aim to make each set heavy, but not near failure *Goal is to increase weight during...

082619 Novice Powerlifting Training

August 26, 2019SiteplicityPowerlifting Workouts0

Week of 8/26-8/30 Day 1: Bench Press: 5×3 @ 1-5kg heavier Alt. Stance Deadlift: 5×5 @ 60% Incline DB Bench Press: 5×6 @ same wt Pull-ups SSPT 2 Calf Raises: 2×20 Banded Tricep Extensions: 2×25 Day 2: Deadlift: 5×3 @ 1-5kg heavier Push Press: 5×5 @80-85% of press max Belt Squat 5×6 @ same wt...

082619 Intermediate Powerlifting Training

August 26, 2019SiteplicityPowerlifting Workouts0

Week of 8/26-8/30 Day 1: Back Squat: 1×3 @ RPE 8 3×5 @ 70% RDL: 4×5 @ 45-50% of DL max GHR SSPT Week 2 Weighted GHD Situps: 3×10 Day 2: Press 1×3 @ RPE 8 Press 3×5 @ 70% Incline DB BP (med) 4×6 @ same wt Dips SSPT 2 SS: 3×12- Single arm...

WOD for 082619

August 25, 2019SiteplicityDaily Workouts, Strength & Conditioning Workouts0

Skill: Dip and Drive in the Push Press Strength: Strict Chinups + DB Rows (15 Mins) 4 sets: 5-8 Chinups (add weight or bands as needed) -into- 6 Heavy DB Rows on each arm Rest 2:00 b/w sets Conditioning: Every 3 min x 5 rounds 7 UB Push Press (heavy weight for all sets)(try out...

Front Rack Mobility Strength: Front Squat Every 2 Mins x 4 sets 2 Front Squats increasing to 80-85% Rest/Change Weights 3:00 Drop Sets: Every 3 min x 2 sets 10-12 Front Squats @ 60% Conditioning: 3×3 Min AMRAP, 1 Min Rest B/W 15 KBS 10 Pushups 15 Wallballs Comp: 70/52 (American), Clapping Pushups, 30/20 Fitness: 52/35...

WOD for 082219

August 21, 2019SiteplicityDaily Workouts0

Skill: Row Technique Strength/Conditioning: Power Snatch Intervals Every 4 Mins x 4 Rounds 5 Heavy-ish Power Snatches (Singles)(Increasing wt each set) -Row 250/200 M HARD- *Row needs to be done in under 60 secs* Cooldown breathing 2-3 sets: Light DB OH Carry x Down and Back SA KB Front Rack Hold x :15 each armWalking...

WOD for 082119

August 20, 2019SiteplicityDaily Workouts0

Posterior Mobility and Self Care Spend 10 minutes showing the low back, glutes and hamstrings some love! Strength: Floor Press/Side Plank/ Banded Lat Pulldown Every 3 mins x 4 sets 8-10 DB Floor Press with a 3131 Tempo (3 down, 3 up) 6-8 each Side plank rotations 10-15 Banded PVC Lat “Pulldowns” Uptown Pump (12ish...

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