Posts tagged Accessories
SOGO 06/16/2019

Bicep Giant Set
3-5 Sets
10 DB Preacher Curls Right
10 DB Preacher Curls Left
20 Alternating Hammer Curls
1 Min Light Weight / Empty Barbell Curls

Minimal Rest Between Movements.  Rest as needed between rounds!

Shoulders Super Set
3-5 Rounds
20 Alternating DB Front Raise
10 DB Side Lateral Raise

Use same weight for both if possible.

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POWER 06/16/2019

Bench Press (7 x 3 + 9 Push Ups)

For this you will complete 3 Bench Press and then immediately get on the ground and do 9 BEAUTIFUL push ups.  Build up that stamina after blasting the strength.  It might seem too easy - until it's not.

Bent Over Dumbbell Row (3 x failure)

Dumbbell in each hand in the Bent Over Row position. 

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GYMNASTICS 06/16/2019

30 Seconds Per Side: Box Pigeon
30 Seconds Bench Tricep Stretch
30 Seconds Low Squat to Standing Straddle Extensions

EMOM 15 Min
(Every Minute on the Minute for 15 Min)
Min 1: Tucked Hollow Heel Touches
Min 2: Inchworm + Push-Up
Min 3: Jumping Squats


Every 30 Seconds for 10 Rounds Complete:
Cartwheel + Forward Roll + Candlestick Roll

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BUTTS & GUTS 06/09/2019

Butts -
10 Min AMRAP
Get as far as you can:

2 Single Leg Deadlifts
(one right, one left)
2 Step Ups
(one right, one left)
4 Single Leg Deadlifts
(alternating legs)
4 Step Ups
(alternating legs)

Keep adding 2 reps every time.

In 4 Min get as far as you can:

1 V-Up
1 Super Man
2 V-Up
2 Super Man
3 V-Up
3 Super Man

....keep adding

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POWER 06/09/2019

Deadlift (20 Min for 10 Rep Max)

For these reps you will start with the bar on the ground.  Feet are under the hips.  Weight is in the heels.  Chest is up.  Knees are bent slightly.  Arms are straight.  Belly tight.

Weighted Pull Up Negative (6 x 5)

5 second negative weighted pull up

Ok guys, real talk - many of us will have to do this unweighted and still might have to lower the reps.  That is ok.

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GYMNASTICS 06/09/2019

2 Rounds:

30 Sec Lying Twist

30 Sec Standing Straddle with Alternating Bent Knees

10 Banded Pass Throughs

10 MIN EMOM (Every Minute On the Minute)

10 V-Up + Alligator Roll

30 Sec Chin Above Bar Hold

3 Rounds for Quality

Rest as needed between rounds

5 Straddle Toe Press

5 Wall Walk + 0:05 Handstand Hold

5 Cartwheel

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OLY 06/09/2019

Clean + Hang Clean + Front Squat (7 x 3 (3=clean+hang clean+front squat))

To be performed as a complex without breaking.

For this complex you will hold onto the bar for all 3 reps without breaking.  Both cleans are meant to be full cleans which means you will perform them as a squat clean and land in that squat position.

Clean (5 x 5 (as an EMOM))


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POWER 06/02/2019

1 1/4 Back Squat (5 x 5)

All of the way down, part of the way up, back down, and UP!If you have been following the weekly power workouts you can refer back to May 20 of this year to get an idea of weight you should use for this workout.

Bent Over Row (5 x 10 (with a 3 second pause at top))

This 3 second pause will mean you need to go PRETTY light on these!  We want that hold to basically be where the bar is in contact with your body so even go empty bar if you need to.

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OLY 06/02/2019

Hang Snatch + Overhead Squats (Every 2 Min for 20 Min + weight each time)

1 Full or Power Snatch from the Hang + 2 Overhead Squat

Make sure to warm this up before you start the clock.  The first set should be manageable but more than a warm up weight for you.

Behind Neck Snatch Grip Push Press (5 x 8)

These are not meant to be SUPER heavy.  Make sure you are comfortable lowering the weight to your back at lighter loads before loading up too much.  ABSORB the lower with the legs!

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