Posts tagged Power
POWER | WEEK 43 | 10/20/2019
 

Part 1:

Every 2 Min for 10 Min
(5 total Sets)

7 Deadlifts

Rest 3 minutes before Part 2Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 60-70% of 1RM if you have that info.

For the deadlift you will set up with your shins close to the bar. Feet are between hip and shoulder width with heels down. We suggest for this heavy lift that you think of lifting the chest BEFORE you even hinge at the hips to grab the bar. Take a big breath in and pull the shoulders back.

Grip the bar just outside of the legs and pull it into your body. There should be a hinge at the hips, bend at the knees. Shoulders higher than hips, hips higher than knees. (Not a squat position - NOT a stiff legged position).

To lift think of lifting the chest as you drive your heels into the ground. Keep the belly tight and actively pull the bar into the body. The bar should basically be in contact with your legs the entire way up.

Stand completely at the top. Squeeze the belly. Re-set shoulders and belly before returning to the ground. Reach the butt back, pull the bar in, keep chest up and belly tight. Slide the bar down the legs. and control!!

Part 2:

Every 2 Min for 10 Min
(5 Total Sets)

8-10 STRICT Pull-Ups

May enter total reps completed in score. (Not an AMRAP - just enter total reps - should not exceed 50)Use bands or switch to ring rows/supine barbell rows if you need to in order to keep the pull-ups strict for all 5 sets with at least 8 reps.

These do not have to be unbroken sets, but we want to see at least 1 min rest.

 
POWER | WEEK 42 | 10/13/2019
 

Following a 30 minute clock:
0:00 - 5 Front Squats
3:00 - 5 Front Squats
6:00 - 5 Front Squats
10:00 - Max Reps Front Squats

Then Lower Weight
15:00 - 5 Shoulder Press
18:00 - 5 Shoulder Press
21:00 - 5 Shoulder Press
25:00 - Max reps Shoulder Press
27:00 - 3 min AMRAP Thrusters

Score: Put Heaviest weight for Front Squats

Please list weights for shoulder press / thruster / and reps for am rap + max sets in comments.

For these Front Squat and Shoulder Press sets, add load between each set. Take smaller jumps with the Shoulder Press. Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light!

For the 3 minute AMRAP, it should be SUPER LIGHT. An empty barbell or even lighter dumbbells is perfect. Focus on good positions and focus on big sets rather than moving really fast. The idea is to spend as much time under tension as possible.

 
POWER | WEEK 41 | 10/06/2019
 

Part 1:
Every OTHER Minute on the Minute for 10 minutes:
7 Back Squats

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

Think roughly 60-70% of 1RM if you have that info.

The bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Part 2:
Every OTHER Minute on the Minute for 10 minutes:
7 Bench Press

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

Think roughly 60-70% of 1RM if you have that info.

Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

 
POWER | WEEK 40 | 09/29/2019
 

Back Squat (1 Rep Every 90 Seconds for 12 Min)

The goal for these are for them to be BUILDING. This means you will add a little weight each time. So, start with something heavy, but with room to add.

Your score is your heaviest squat. Should be the last one.
You will do 1 squat every 90 seconds for 12 minutes (8 total squats).

For the back squat you will have the bar on the back. Make sure it is in a good supported position on the shoulders and not too far down. Lift the chest and tighten the belly. Feet should be under the shoulders with the heels down. Reach the butt back and down. Drive the knees out. Keep the chest lifted as you go down. Get the butt lower than the knees at the bottom. No plopping or rounding of the back. To stand dig the heels into the ground and drive the knees out while you lead with the chest. Stand all of the way up at the top.

5 Rounds
10 Sandbag Toss Over
100 Meter Farmer Carry

Use whatever you can find for sandbag. Ideally Men's will be over 60# and women's over 40# - but a bag of dog food or rice will work.

For the farmer carry:
40-50# DBs/KBs or heavier for Men.
25-35# DBs/KBs or heavier for Women.

Score: Total TimeFor the sandbag toss over you can use a bar in a rack or whatever you can find to toss over at roughly chest height. You can toss it over and pull it back through (if using a rack) or even toss it over and then move to the other side.

You basically just pick up the bag - and get it high enough to toss over! Get into a good position when pulling from the floor and use your legs and hips to gain the height on it!

For the farmer carry you will carry the dumbbells or Kbs at the sides. These will get SPICY.

 
POWER | WEEK 39 | 09/22/2019
 

Shoulder Press (3-3-3-1-1-1-1)

Score is your heaviest single.

For this you will warm up to a weight that is heavy for a set of 3. You will do your first working set of 3 and then rest as needed (no longer than 2-3 min) and then either keep the weight the same, or go up if you feel like you can!

Once you have completed 3 sets of 3 you will definitely add weight and start your singles. Again, rest as needed between and add weight if you feel like you can from set to set.

For the strict press the bar will start at the shoulder. Your feet are under your hips and your legs are strong and straight. Squeeze the booty and tighten the belly. There will be no assistance from the legs during this lift. Elbows should be slightly in front of the bar.

To preform the movement - move the face out of the way and from that dead stop position press the bar straight up. Once past the head you can bring your head back to neutral and drive it UNDER the bar.

Finish with the bar locked out over head and over the middle of the body with a tight belly and biceps by the ears.

When lowering for your set of 3 you may absorb with a dip if you need to, but you can not use that dip to feed into the next rep. You must completely reset before pressing from a dead stop again.

Weighted Pull-ups (10 x 3 (Emom 10 Min - 3 Weighted Pull Ups))

If you are unable to add weight to your pull ups, but can do strict pull ups do that! It does not have to be an unbroken set, just needs to happen in the minute. Drop to 2 reps if you need to.

If you are unable to do a strict pull up - we would like to see banded strict or even a jump and slow lower.

No pull up bar - you can do a supine ring, bar or TRX row.

No rings or TRX? You may even do a 10 x 3 bent over row.

 
POWER | WEEK 38 | 09/15/2019
 

Sumo Deadlift (4 x 3 then 4 x 1)

Score is heaviest single.

For the sumo deadlift you will have a stance that is slightly wider than your squat stance. Toes are turned out slightly. Keep the heels down and push the knees OUT. Hinge at the hips and bend the knees slightly. Keep the chest lifted and grip the bar with the hands inside the legs with the arms straight. To lift the bar think about driving the heels down and knees out. Lift the chest and pull the bar into the body. Keep the arms long and straight. Stand completely by squeezing the cheeks at the top.

Lower the bar under control by reaching the butt back and hinging at the hips. Keep the bar pulled into the body and keep the arms straight. No excessive bouncing at the bottom.

If this is a new movement for you - come to a complete stop at the bottom and re-set.

Also, if this is new you may not be able to go as heavy at first as your normal deadlift. Find the weights for these that are right for you. You can increase each time or stay the same across the sets of 3 and then increase for the singles. Base it off how you are feeling and moving.

10 Min AMRAP
(As Many Reps as Possible)
Odd Object Front Squats

Every Minute on the Minute

5 Odd Object Over the Shoulder

No RX or anything, use what you've got. Ideal weights for Men would be over 60#. Ideal weight for women would be around 40# +.

This could be a sandbag. Heavy D-Ball. Bag of Dog Food. Etc.For this one the score is the number of front squats. You will start the first minute doing the odd object front squats for a full minute first. When the clock hits one minute - you will complete 5 of the odd object over the shoulder reps. The object over the shoulder reps do not count toward your score!

Once you have completed your 5 over the shoulder reps you will go back into your front squats. When the clock hits 2 min - 5 over the shoulder reps again. Repeat for 10 min.

For the object over the shoulder make sure you pick up with a solid back position, knees bent and heels down. Stand up fast and use the hips to help you hoist the weight up and over the shoulder.

For the front squats you will hold the weight at the chest and perform a squat. Reach the butt back and down. Heels down. Knees out. Get the butt lower than the knees at the bottom and keep the chest up! Stand all of the way up at the top!

 
POWER | WEEK 37 | 09/08/2019
 

Pause Bench Press (6 x 5)
3 Second Pause at the Bottom

Make sure that you are safe when benching if you do it alone guys!

For these reps you will have the hands just outside the shoulders. Wrap the thumb for safety. Set up so that you can have your heels on the ground or on some plates or something if you aren't tall enough to reach. Keep the butt on the bench throughout the lift.

Lower the bar to the chest under control. Keep the elbows in - don't flare them out. Hold for 3 seconds. With no "bounce" press to lockout completely at the top.

If you don't have a barbell you can even do this with dumbbells, but maybe up the reps just a bit and don't go as heavy.

WORKOUT

10 Min EMOM
(Every Minute on the Minute for 10 Min)


Odd Minutes: Max Reps Deficit Push Ups
Even: Max Sandbag Over the Shoulder

Deficit Height: 3-5"

Sandbag: Use what you have. Sub Power Cleans if you don't have a sandbag.

Score: Total combined reps.

For the push ups - you can still participate even if you have to go to your knees. Still use a deficit.

Keep the body in a solid plank position. No snaking or sagging. Touch the chest and thighs at the bottom and lock out completely at the top. This does NOT have to be an unbroken set - just however many you can get in 1 min.

For the Sandbag over the shoulder you can use a sandbag, heavy dball, even do tire flips.

If you don't have any of that you may sub a heavyish power clean. Something you can get about 10 or so of in the minute in singles. No touch and go.

 
POWER | WEEK 36 | 09/01/2019
 

Shoulder Press (5 x 10 (rest as needed))

For these reps you need to choose a weight that you are PRETTY sure that you can get 10 in a row. If you do the first set and don't get 10 - lower the weight (unless you ALMOST got it - then try again). If you do the first set and you could have done 12 or more - make it heavier.

The bar will start on the shoulder with the elbows slightly in front. You will be standing, with the feet under the hips. There is no help from the lower body on this lift. Keep the belly tight. Move the face out of the way and PRESS UP! Finish the the bar locked out completely over your head and over the middle of your body. NO arching the back! Keep the belly tight! Lower the bar back to the shoulders with the elbows in front. No rebound or bounce from the lower body is allowed to aide the next rep.

If you need to absorb the lower, you may do so. But just re-set and start from the dead stop for the next rep.

Back Rack Lunge (6 x 5 (each side))

These are forward stepping lunges. You will do 5 on one side and then 5 on the other!

You will have the bar on the back.

Raise the chest and tighten the belly. Take a long step forward so that the front heel can stay down when the back knee touches. Avoid leaning forward with the torso. Keep the chest up. Avoid allowing the front knee to collapse in. Drive off of the front heel and bring feet back together.

Do all 5 on one side, then all 5 on the other without racking the bar or putting it down in between. Rest as needed between sets.

 
POWER | WEEK 35 | 08/25/2019
 

Deficit Deadlift

Deadlift while standing on plates or something that will add 3-5" to the pullRest as needed between. Score is heaviest set.

Adding a little extra depth to the pull of your deadlift will REALLY get the hamstring and glute GOING! Just make sure you only do these if you have the flexibility to get your back FLAT in the set up.

You will stand on something like a pair or even a single 45# plate. Make sure whatever you set up on is super sturdy and safe.

From there the deadlift set up is basically the same as always. Feet are between hip and shoulder width apart. Weight is in the heels, the bar is close to the body. Hands and arms are outside the legs. Knees are bent. Chest is over the bar, arms are straight. Chest UP and back flat!

This is going to feel WAY heavier than normal off of the ground. Start light if you are new to this movement. Do NOT let the weight pull you forward as you try to lift. Really shift and set your weight BACK before you pull. Drive your heels into the ground and reach the chest up as the bar come off the ground. Stand all of the way up by squeezing your butt to bring you to the top!

Be careful on the lower. It is common to bang up the shins if you rush this or drop it. Keep the same good positions on the way down as on the way up.

This is 6 sets of 3 - but don't try to do an aggressive tap and go. For this we would actually prefer almost a dead stop at the bottom.

10 Min AMRAP
2 Strict Press (DB or Barbell)
2 Chin Ups
4 Strict Press
4 Chin Ups
6 Strict press
6 Chin Ups...

How far can you get?

Score is total reps added up at the end!Make sure you choose a weight that you can do a set of 8-10 with at least when you are fresh. You will end up doing a lot of standing around if you go too heavy. No use of the legs or hips for these presses. You can even do them seated if you want!

For the chin ups make sure you use an underhand grip. All of the way down, all of the way up - strict.

Use a band if needed or even do a slow negative.

 
POWER | WEEK 34 | 08/18/2019
 

Bench Press (6 x 3)

All sets should be heavy. If you feel you can go up - go up. If you want to stay consistent across all 6 - do that. If you peacock and need to go down - that is ok as well. You will put your heaviest set as your score.

Make sure if you are going anywhere NEAR where you might fail, that you have a spot or are in a safety cage or AT LEAST don't have clips on your bar so you can dump it.

Lay flat on the bench and ideally keep your heels down and butt on the bench throughout. If you are short you can put some plates where your feet will go so that you can keep the heels down.

Hands should be just outside of the shoulders. Make sure you wrap your thumb.

Lower the bar to your chest. Keep the elbows IN and shoulders pulled back. Touch the chest with the bar and press to lock out.

Rest around 2 min between sets.

Dumbbell Bench Press (4 x Max Reps)

For this you will choose a weight that will allow you to get at least 8-10 reps, but no more than 15 or so per set.

Guys a good weight to start is 50#-70#. Ladies try 25#-45#.

Bring the dumbbells all of the way to the chest and press all of the way to lockout!

 
POWER | WEEK 33 | 08/11/2019
 

Squat Warm Up

Pause Back Squat (6 x 3)

3 Second Pause in the bottomFor these squats you will hold the bottom position for 3 seconds on each rep.

To get set up, make sure your feet are roughly shoulder width apart. Shift and make sure those heels are down. The bar should be on the back with the chest lifted and belly tight!

To start the movement you will reach the butt back and down, while working to keep the chest up. Keep the heels down and drive the knees out as you go down.

You will keep going down until your butt is lower than your knees at the bottom. In this position there should be no plopping or rounding. You should have a flat back and chest up. Pause here for 3 seconds.

Stand up by driving the heels into the ground, lifting the chest and driving the knees out.

Choose a weight that is challenging for you and go up or down between sets based on how it feels! Your score is your heaviest set.

6 Min AMRAP

Strict Dips
Must be done in sets of 3

RX + = add weight

Score is total reps

If used weight put them in commentsFor this it's pretty straight forward.

These dips may be done on dip bars, rings, or whatever make shift set up you have!

The goal is to get the shoulder lower than the elbow at the bottom and come up to complete lock out at the top.

Make sure you focus on the elbows going back and not out.

If you are unable to do strict dips at this time you can do banded or even a slow lower.

If you are a ninja at dips - add weight and put what weight you used in comments!

These MUST be done in sets of 3!

 
POWER | WEEK 32 | 08/04/2019
 

Shoulder Press (6 x 4)

For this movement you will start with the bar on the shoulder with the elbows slightly in front. Tighten the belly, squeeze the butt and lift the chest.

From here this is a strictly upper body movement only. You will move the face out of the way and PRESS the bar straight up! Once past the face you will bring your head back to neutral.

Lift finishes with the bar locked out over the middle of the body overhead.

Lower the bar back to the shoulder for the next rep.

It is acceptable to absorb the lowering of the bar by bending the knees. You must just first come to a standing position before and pause before the next press can begin.

Bent Over Row (3-5 Sets of Max Reps)

For this you will want to choose a weight that will allow you to get somewhere between 8 and 12 reps. Less than 8 and it's too heavy. More than 12 and its too light.

To perform this movement you will deadlift the bar to the middle of the shin. The weight is in the heels, back is flat with the chest up. Bar is close to the body and the arms are straight. There is a slight bend in the knee. You will pull the elbows back to bring the bar to just under the chest. Don't allow the elbows to flare out.

Lower the bar back to the mid shin/straight arms without losing position or allowing it to touch the ground.

 
POWER | WEEK 31 | 07/28/2019
 

Deadlift (7 x 3 )

These are intended to be the same weight across all 7 sets. Warm up to about 80-85% if you know those numbers and see if you can hold that. Or if that is feeling light today - feel free to go a bit heavier.

If you don't know percentages - NO problem! Feel how things are feeling as you are doing warm up sets. Find something challenging for you. If you get a few sets in and feel you should go Up or Down - don't hesitate. It might take some time to figure out what you are capable of. Your score is the weight you do across all 7 sets - or your heaviest set.

Rest 2 min between sets.

For the deadlift the bar will start on the ground. Your feet are under the hips with the heels down. The bar is close to the body. Bend at the hip and bend your knees slightly. Keep the chest up, belly tight, and back flat as you grip the bar just outside of the legs with the arms straight.

To lift the bar you will dig the heels into the ground and raise the chest. Actively pull the bar INTO your body to keep it close! Keep that belly tight and don't allow the weight to pull your spine out of that rigid position. Once past the knees think about squeezing the butt to bring you to a complete standing position. You don't need to lean back or shrug. Just stand all of the way up.

To lower the bar you will reach the butt back and once again actively pull the bar into your body to keep it close. Keep the knees out of the path of the bar by delaying any major knee bend until after the bar has past the knees.

These should be touch and go sets of 3 with no excessive bounce at the bottom.

Metcon (AMRAP - Reps)

7 Min AMRAP
Weighted Strict Pull Ups

RX+: (Must be done in sets of 3)

Put weight you used in comments.For this if you need to just do strict pull ups with no weight that is fine.

Since 7 min is a long time and it's just pull ups - we prefer a sub for this one (for those of you who don't have strict pull ups) to be banded strict OR supine (body parallel to the floor) bar or ring rows.

We don't want you doing a million reps of the slow lower.

Make sure you hang completely from the bottom and get the chin over at the top of each rep.

 
POWER | WEEK 30 | 07/21/2019
 

Bench Press (6 x 4 (Building Sets))

Rest 2 Min between sets.

Each set should be heavier than the last. Start with something heavy but that you are confident in.

As always don't go too heavy if you don't have a spot or a SAFE way to bail.

For the bench you should try to get set up so that your feet and heels are down. If you have a tall bench or if you are short - you can put plates where your feet will be! Keep the butt on the bench. Before you unrack the bar think of pulling the shoulders back and down and pinching a pack of playing cards in your armpits.

Hands should be just outside the shoulders with a full grip around the bar. As you lower the bar, keep the elbows IN.

Touch the chest (not BOUNCE on the chest) and press to lock out at the top.

Single Arm Dumbbell Press (4 x 8-12 Each Side)

Choose a weight that you can do 8 for sure, but 12 is pushing it.

You can do these seated or standing. Either way keep the belly tight and rib cage pulled in.

Start with the dumbbell at the shoulder, press to lockout getting the bicep by the ear.

Do 8-12 on one side and the same on the other.

Rest about 30 seconds between arms and 1-2 min between rounds.

 
POWER | WEEK 29 | 07/14/2019
 

Back Rack Reverse Lunge (6 x 6 (3 + 3))

Barbell on the Back - Backwards Stepping LungeFor this you will have the barbell on the back in the same position it would be for a back squat.

You will do 3 reps on one side and then 3 reps on the other.
You will perform these lunges as a REVERSE LUNGE so stepping backwards.

You want to focus on a few things. Keep the front heel DOWN. Take a far back enough step that when your back knee touches you can keep that front heel down and that the knee doesn't cave in. Keep the torso upright. And finally do not CRASH down. Show control and KISS the ground with the back knee.

Come all of the way back up to standing with feet together between reps.
Complete all 3 on one side and then 3 on the other.

The goal is to go heavy as long as you can control the down and keep good positions. You may have one side that is much stronger than the other.

Do these as one big set though - so no re-racking until you have done 3 on each side.

Rest 2-3 Min between sets.

3 Min AMRAP
Odd Object Ground to Shoulder
Rest 3 Min
3 Min AMRAP
Odd Object Ground to Shoulder

This could be - Sandbag, DBall, Tire Flip, Bag of Dog Food - whatever you have

Score is total reps - put in comments what you did!Choose something that you can get at least 5 per min - but not more than around 10-15.

Sub if you don't have an odd object - 15 Deadlift with drop from the top - reset at bottom each time at a weight that is moderately heavy for you.

If you do this sub your score should be 30 and just put what weight you used in comments.

 
POWER | WEEK 28
 

Shoulder Press (5 x 7)

Rest as needed between sets. Go up if you can!

The strict shoulder press is a press overhead without using the legs or hips to assist the upper body. You will squeeze the cheeks, pull the ribcage down and in, bar is on the shoulders with the elbows slightly in front. Move the face back and press the bar straight up.

Once the bar has cleared the head/face you can bring the head back to neutral and continue pressing the bar UP! Lock out completely and pull the bar back over the middle of the body.

When lowering the bar back down - if you need to you may absorb with the knees. Just no assist from that dip to help the next rep.

Weighted Dips (4 x Max Reps)

Hold a weight between the legs, wear a vest or a belt with weight. Rest 4 Min Between Sets

For these reps you can do weighted dips, bodyweight only, or even a jump and slow lower for all sets.

If you are doing weighted you will choose a weight that you can get 8, but more than 10-12 is difficult.

Make sure your shoulder is lower than your elbow at the bottom and you are all the way locked out at the top.

 
POWER | Week 27
 
 

Warm-up

Throw in the bodyweight warm up before this one and to get the back side nice and toasty try the kettlebell warm up.

Sumo Deadlift (6 x 5 (Building))

If these are new for you the main focus points will be - heels down, knees out, belly tight, bar close!

The sumo deadlift is a great movement that takes a little of the loading off of the lower back and really recruits the power of the hips/glutes! This movement is great for building strength in a different stance/position.

For this movement the bar will start on the ground. The feet are slightly wider than squat stance. The hands are inside the legs. Use a narrow grip but there should be 6-12 inches between the hands.

The knees will be bent slightly, chest up, arms straight, heels down, knees OUT (that's a big one), bar close to the body. You will pull the bar from the ground by focusing on driving the heels into the ground, reaching the chest up, driving the knees out, and pulling the bar into the body.

The rep is finished when you are standing completely at the top.

For Distance

7 Min

Max Distance Bear Hold Walk

Grab an Odd Object - Bear Hug it and walk as far as possible in 7 min.

Put what object you chose and weight of object in comments.

Options for hug hold are:
Sandbag
D-Ball
Plate
and if you have none of those you may do front rack carry with bar or dumbbells!

 
POWER | Week 26

Warm-up

For this one you will obviously do some warm up sets before finding your first official weight, but also you may want to try out the Barbell Warm Up.

Barbell Warm Up

3 Sets 
1 Minute Side to Side Squat Hold 
5 Reps Back Squat 
5 Reps Behind the Neck Thruster 
5 Reps Lunges 
5 Reps Jumping Lunges

Back Squat (3-3-3-2-2-1-1-1-1)

Goal for this one is to go up for each set! If you haven't tested what you are capable of for a single in a while - today is a great day to do that!

Rest as needed between sets!

For these squats you will have the bar on the back (not on the neck but on the traps across the shoulders). You will have your feet roughly shoulder width apart.

Tighten the belly and reach the butt back and down. The goal is to keep the heels down, knees out, chest up but also belly tight. Get the butt below the knees at the bottom without losing any of those things and stand all of the way up at the top.

Only go as heavy as you can maintain good form! We would rather have you go lighter and all of the way down than shorten it just to add more weight.

If you aren't feeling the PR vibes today - that's OK! Just go as heavy as you can today!

Enter your heaviest single as your score.

Pistols (3 x 20)

Alternate legs. So 10 per leg per set.

If you are great at these, feel free to add weight at the chest.

For these single leg squats you will stand on one foot and lower yourself until your butt is lower than your knee.

For these most people will really have to lean the chest forward to keep the heel down. This is ok. Try to avoid the knee caving in. If you need to hit a target at the bottom that is fine. You may also choose to do them holding onto something for support, or by perfoming rolling pistols.

POWER | Week 25

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.

You will rest exactly 2 min between sets.

Before you unrack the bar you will pull the shoulders back and down.  We would like to see your heels on the ground and your butt in contact with your bench.  Hands should be outside of the shoulders but not too wide.  When lowering the bar keep it in control.  Touch the chest with the bar and then drive up to complete lock out each time.

If you are benching alone do not use a weight that you are uncertain of and definitely have the bar with no clips in case you need to dump it!

If you don't have a rack you may of course sub dumbbell bench or even floor press or floor dumbbell press.

Bent Over Dumbbell Row (3 x failure)

Dumbbell in each hand in the Bent Over Row position.  Start over hand and rotate to underhand as you pull the dumbbells to the ribs with the elbows back.Use a weight that will allow you to get at least 8-10 but not more than 20.  This should be true for all 3 sets so change weight as you go if necessary.

Rest as needed between sets.

POWER | Week 24

Deadlift (20 Min for 10 Rep Max)

So there are a couple ways you can play this.  If you KNOW your deadlifting abilities well, you can work your way up with smaller warm up sets until you get to a number that seems like a good place to start.  Maybe 75% of your 1 RM.  If you are successful with 10 there you can make smart jumps based on how it went.

If you have NO idea what you are capable of.  Warm up and do some warm up sets with less than 10 reps.  Once you get to a weight that is challenging but you feel totally doable hit 10 reps.  Go up in large or small increments from there based on how it felt.

Be smart.  Do not do more than I would say 4 attempts for all 10 reps!

Do NOT allow your form to go to crap or your back to round.  If the back starts to round and you can't correct it - call it and lower the weight!  Live to fight another day.

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.

Lift the bar by digging the heels into the ground and lifting the chest!  Pull the bar into the body by actively pulling it back!  Arms stay straight.  Back stays flat.  Heels stay down.  Do not crank your neck up.  Look down at the ground about 6 feet in front of you.  Squeeze the cheeks to bring you to a fully standing position with the hips and knees extended.

To lower reach the butt back and again pull back on the bar to keep it close to the body.  Once past the knees bend the knees to bring the bar all of the way to the ground UNDER control!

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.

For you pull up monsters though, you may weight yourself however you would like.  Vest is fine, dumbbell between the knees if fine, or put some change plates in your pockets or your sports bra if you want!

If you can do a strict pull up you will pull yourself up and then lower slow.  If you need to break up the set of 5 that is ok, but not if you have to rest longer than 5-10 seconds.

Do NOT weight yourself if you are unable to do a strict pull up unweighted.  We DO NOT want you jumping up with a weight vest on and slowly lowering.  If you are unable to pull yourself up you must do these unweighted!!

If you are unable to even do a slow negative on the bar - do a slow negative on a ring row instead!