MONDAY 6.13.22
Summer STRONG Week 2
LIFT HEAVY - Squats n Push Press - 25 Minutes to Complete 4 Sets EACH of
1 Pause Front Squat + 2 Back Squat @ 78% FS1RM
5 Push Press @ 72% 1RMPP
Athletes go back and forth between movements until they complete all 4 rounds
Suggested warm up scheme to working sets
1 Pause Front + 2 Back Squats @50-60-70%
BUILD HARD EMOM 12
M1) 12 Double DB Bulgarian Split Squats 50/35 lbs Left
M2) 12 Double DB Bulgarian Split Squats 50/35 Right
M3) 8 Tempo Strict Pull-ups
M4) 12 HSPU / DB Push Press
TUESDAY 6.14.22
LIFT HEAVY - Bench Press - 12 Minutes
5x10 @ 62% 1RMBP
BREATHE HARD - EMOM 20
M1) 10 Strict Ring Dips
M2) 15 Toes to Bar
M3) 18/15 Cal Row
M4) 50 Double Unders
WEDNESDAY 6.15.22
Snatch Consistency - 15 Minutes
10-8-6-4-2 Squat Snatch @40-50-60-70-80%
Goal is NO MISSES. Take time and set up perfectly for each Rep
LIFT HEAVY - Block Cleans - 15 minutes
5@50% - 4@60% - 3@70% - 2@75% - 2@80%
Heavy Singles by feel if time
THURSDAY 6.16.22
Functional Bodybuilding 7:30am & 6:30pm
For Time
10-20-30 reps each
Bentover Row 50/35 lbs
Hand Release Push-ups
9 Minute Cap
EMOM 20
M1) 3 Position Bicep Curl
M2) Behind the Neck Tricep Ext
M3) Banded KB Swing
M4) Arms only Rowing
M5) AMRAP 123 Up Downs
Work :45 during minutes 1-4
Breathe Hard 5:30pm
Sprint Interval EMOM 24
M1) Row 25/20 calories
M2) Rest
M3) Bike 20/15 calories
M4) Rest
Buyout - For Time
Terrible Stair Run
50 Burpees
10 Minute Cap
FRIDAY 6.17.22
LIFT HEAVY INTERVALS
1:30 on, 1:30 off for 12:00
5 Deadlifts at 80% + 250m Row as fast as possible
TEAMS OF 2 BREATHE HARD
100 Sumo Deadlift High Pull 95/65 lbs
80 HSPU / Push Press
40 Bar Muscleups or 80 Pull-ups
At 0:00, 6:00, & 12:00 Run to 6th Floor
SATURDAY 6.18.22
Teams of 2
50 Hang Power Snatch 95/65 lbs
100 Dubz
50 Thrusters
100 Dubz
100 Ring Dips
100 Dubz
50 Burpees Over Bar
At 0:00, 10:00 & 20:00 Terrible Stair Run
32:00 Cap
SUNDAY 6.19.22
Buy In
Terrible Stair Run
Rest 1:00 after all athletes return then:
Every 2:00 for 24:00
A) Row 30/24 Cal
B) Bike 20/16 Cal
C) 20 Burpee Plate Hops
Buyout
Terrible Stair Run