Workouts for January 15 – 21

Douglas Esposito Coach's Corner, WOD

NEW CYCLE – Watch the video to learn;
the purpose of the next training cycle;
the difference between power, strength, hypertrophy, and muscular endurance;
and for a pop quiz….
Oh, and there are some programming notes in there for you as well.

SUNDAY JANUARY 15

Set Up two Bars and Share/Spot: On the 4 min Interval
DL 5X5 @ 65, 70, 75, 70, 65%
BN 5X5 @ 65, 70, 75, 70, 65%

Then
With a Running Clock:
@00:00
12 OHSQ @ 50%
5 BMU or 9 CTB or 12 Pull Ups (scale with Banded Pull Ups)
@04:00
12OHSQ @ 55%
5 BMU or 9 CTB or 12 Pull Ups
@08:00
12 OHSQ @ 60%
5 BMU or 9 CTB or 12 Pull Ups

3X15
Cable Flyes
Side DB Raises

MONDAY JANUARY 16

15 min SN LO + Pull + SN + PSN + OHSQ complex

5X500m on the 3:30

3X NFT
12 Seated DB Press
12 OH Plate Extensions

3X15
Seated Bi Lateral Leg Curls
Reverse Hyper Extension

TUESDAY JANUARY 17

15 sec alternate hollow hold and superman positions for 2 min

SQ 5X5 @ 65, 70, 75, 70, 65%
10 KBS (70/55) in between each set on a 4 min Interval

3X NFT
12 DB BN
5 Rope Climbs (Scale with 12 Seated Ring Pull Ups)

3X15
OH Band Pull Aparts
Front Cable Raises

WEDNESDAY JANUARY 18

One set of each on the 3:00 for 15:00 total
5X5 W/Ring Dips
PR 5X5 @ 65, 70, 75, 70, 65%

5X
10 DB SN (100/70)
12 TTB
45 DU

3X15
Cable Curls
DB Triceps Extensions
DB Wrist Curls and Ext

THURSDAY JANUARY 19

5X5 W Pull Ups

3X12 Good Mornings

A/B Accumulate in pairs:
150 Man Makers

(keep it light)
250 Ab Mat Sit Ups
Or
5X together A/B
30 man makers
50 Ab Mat Sit Ups

3X15
Front Cable Pull Downs
Rev DB Flyes

FRIDAY JANUARY 20

15 min CN LO + Pull + CN +HG CN + PJ + SJK complex

20 min AMRAP
7 (def) HSPU
7 Archer Rows
15 Burpees
1 min rest

3X15
Bi Lateral Leg Extensions
Iso Lateral Leg Press
DB Shrugs

SATURDAY JANUARY 21

Max Height Box Jump Test

Then 8@80% of that max

“Jackie”
1000m row
50 Bar Thrusters (45/35)
30 Pull Ups
for time