12 August 2015

Preface:

Got rid of the bodyweight work outs. They have limited growth potential, and are already included in the other workouts.

12 August 2015

Strength

Everyone warm up with 5-10 minutes shadow-boxing/hitting a heavy bag, focus on jabs, hooks, and uppercuts.

Everyone cool down by stretching in the following order: triceps, shoulders, chest, back, front bend, quads, calves, piriformis, lower back, “crowd pleasers” (groin stretch). Foam roll the following: calves, hamstrings, quads, IT band, inseam.

• Beginner
  • W/U:
    • 4x Barbell Complex (#65, 75#, 85#, 95#) (1 complex = 6 reps each of: DL, Row, Hang Clean, Front Squat, Push Press, Back Squat, Pushups)
  • Training:
    • Work up to 1RM Standing Press
    • 2 rounds
      • 3x Press @ 75-80% 1RM
      • 6X Walking lunges holding DB
    • 3 rounds
      • 5x Curtis P’s
      • 1x Rope Climb or 10x pull ups
    • 30/30 Jingle Jangles
• Intermediate
  • W/U:
    • 4x Barbell Complex: (#75, 85#, 95#, 105#) (1 complex = 6 reps each of: DL, Row, Hang Clean, Front Squat, Push Press, Back Squat, Pushups)
  • Training:
    • Work up to 1RM Standing Press
    • 4 rounds
      • 3x Press @ 75-80% 1RM
      • 8X Walking lunges holding DB
    • 4 rounds
      • 5x Curtis P’s
      • 1x Rope Climb or 10x pull ups
    • 30/30 Jingle Jangles
• Advanced
  • W/U:
    • 4x Barbell Complex: (#85, 95#, 105#, 115#) (1 complex = 6 reps each of: DL, Row, Hang Clean, Front Squat, Push Press, Back Squat, Pushups)
  • Training:
    • Work up to 1RM Standing Press
    • 6 rounds
      • 3x Press @ 75-80% 1RM
      • 10m Walking lunges holding DB
    • 5 rounds
      • 5x Curtis P’s
      • 1x Rope Climb or 10x pull ups
    • 30/30 Jingle Jangles