WEEK 5 - BENCH PRESS

 Lindsey, Mike, Andrew, and Paul getting some conditioning in on Saturday

Lindsey, Mike, Andrew, and Paul getting some conditioning in on Saturday

Bench press 6x6 @ 65%

AMRAP 12 minutes
5 diamond push-ups
5 regular push-ups
5 wide grip push-ups
5 neutral grip DB floor press
5 45-degree DB floor press
5 elbows out DB floor press
5 DB hammer curls
5 DB curls
5 DB turnover curls

Decide Or Die

WEEK 4 - SHOULDER PRESS

 Today Lydia embarks on a new chapter in her life by moving to Edmonton. She definitely brought the word "inspiration" to fruition by coming back after several ankle surgeries and going through many ups and downs with training. She never gave up! She set a few National powerlifting records and she is going to build on those while in Alberta! GOOD LUCK LYDIA!!! You are already missed!

Today Lydia embarks on a new chapter in her life by moving to Edmonton. She definitely brought the word "inspiration" to fruition by coming back after several ankle surgeries and going through many ups and downs with training. She never gave up! She set a few National powerlifting records and she is going to build on those while in Alberta! GOOD LUCK LYDIA!!! You are already missed!

Shoulder press 6x8 @ 60%

Tabata

A1. Hollow hold

A2. Plank

B1. DB push press

B2. DB reverse flys

The Top 5 Guidelines for Fat Loss

WEEK 4 - CONDITIONING

 Michael, Tyler, Rachael, and Steve with some prowler pushes

Michael, Tyler, Rachael, and Steve with some prowler pushes

Olympic Lifting Progressions

OR

AMRAP 10 minutes
400m run
40m prowler
Rest 3 min

AMRAP 10 minutes
15 KB swings
10 burpees
5 line taps
Rest 3 min

AMRAP 10 minutes
10 DB power cleans
20m DB plank walk
10 KTE
20m DB sprint

All About Recovery

WEEK 3 - TECHNIQUE TUESDAY

 Janet, Julianne, and Rachael with some DB floor presses and skipping

Janet, Julianne, and Rachael with some DB floor presses and skipping

Techinque Tuesday allows you to learn the Olympic lifts through a progression, fine tune your powerlifting movements, or do plain old conditioning.

2 rounds
AMRAP 7 minutes
5 handstand push-ups
7 pull-ups
9 push press @ 45%
11 knees to elbows
Rest 3 minutes

AMRAP 7 minutes
15 burpees
25 double unders
Rest 3 minutes

Next Step: Action