Welcome to Summer STRONG! Over the next 6 weeks we’ll be focusing on strength, muscular endurance, and staying consistent to finish the summer right! Our major lifts will be Bench Press, Front Squat, Hang Power Clean, Push Press, and Deadlift!
We’ll be doing 3-4 sets of 10 every week following a progressive overload schedule with a 10RM capstone test on week 6. Barbells will be light the first two weeks but I encourage everyone to follow the prescribed weekly percentages exactly to stay on target and prevent yourself from blowing up early in the program. You’ll find that holding onto your barbells for all 10 reps unbroken will be incredibly challenging so stick to the script!
MONDAY 7.17.23
Block A - 12 minutes to complete
3 Sets
10 1&1/4 Bench Press @50%
10 Goblet Bulgarian Split Squats per leg
2 minutes to clear benches and set up for pull-ups
Block B - 12 minutes to complete
4 Sets
10 Tempo Strict Pull-Ups (:02 above, control down)
20 Ring OR Hand Release Push-ups
2 minutes to put away bands
Block C - 6 Minutes
20 Alternating Gorilla Rows
AMRAP 123 Up Downs until 2:00
Directly into buyout - 2 minutes
Max Effort Farmers Carry
TUESDAY 7.18.23
Block A - 12 minutes
3 Sets
10 Pause Front Squats @ 50%
20-35 zombie sit ups after each set - your body your choice. You can also use a plate!
Block B - Every 4:00 for 12:00
10 Goblet Kneel to Stand
15 Goblet Heel Elevated Goblet Squats
30 Jumping Air Squats
Rest in remaining time
Block C - assault bike sprints - 4:30
Teams of 3 - 3 Rounds
:20 work Athlete A
:10 transition
:20 work Athlete B
:10 transition
:20 work Athlete C
:10 transition
WEDNESDAY 7.19.23
Block A - 14 minutes
3 Sets
10 Hang Power Cleans (50%)
Rest between
10 Push Press (50%)
20-36 runningman sit-ups after each round
Athletes partner up with someone close to your strength level. All lifts from the floor.
Athletes who don’t know their power clean 1RM can use same barbell weight as push press
Block B - EMOM 15
M1) 20 Alternating Overhead DB Press
M2) 20 Alternating Bicep Curls
M3) :20 Statue of Liberty DB Hold / Side
M4) :30 Isometric Bicep Hold 90*
M5) :30 Lean Back
THURSDAY 7.20.23
Running Clock
0:00-20:00 Block A
3 Rounds For Time
Terrible Stair Run OR 40/30 Calorie Bike
20 Box Jump Overs 24/20”
15 Burpees
Rest in remaining time
20:00-32:00 Block B EMOM
M1) 50 Double Unders
M2) 12/9 Calorie Bike
M3) 20 Lateral Ball to Wall
FRIDAY 7.21.23
Block A - 14 Minutes
3 Sets
10 Deadlift @50%
30-20-10 Reverse Grip DB Bench Press
Block B - Every 1:30 for 13:30
A) 20 Alternating DB Bench Press + 15 Chest Flies
B) 20 DB Hammer Curls + 15 BTN Tricep Extensions
C) 21/17 Calorie Row
SATURDAY 7.22.23
800m Run Buy In
6:00-30:00
1:30 on, :30 off for 24:00 alternate between amraps
A) Burpee Muscle Ups
B) Box Jump Overs
C) Wall Walks
D) Assault Bike
At 30:00
800m Run Buyout