Injection Phase 2

Week 2

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Day 1

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A.) Close grip bench press 10RM

Then 90%xmax reps and 80%xmax reps

+++

B1.) Weighted Chin up x8

B2.) Seated DB shoulder press x8

(climbing weight)

3 rounds

+++

C.)

T2B 15

Push up 25

Row 500m

KB snatch 20

Row 500m

Push up 25

T2B 15

For time (12 min. cap)

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Day 2

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A.) Clean 5RM

Then 5@90% and 5@80%

+++

B.) Front squat

1x10@60%, 1x8@65%, 1x6@70%, 1x6@75%, 1x6@80%

+++

C.)

DU - 20,40,60,80

Wall Ball - 40,30,20,10

For time

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Day 3

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A.) Push jerk 3RM

Then 3@95% and 3@90%

+++

B1.) Strict press x5

B2.) Pendlay row x5

Both at 80% of last weeks 5RM

5 rounds

+++

C.)

Pull ups 10

Run 400

Burpees 10

3 Rounds For Time

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Day 1

================

A.) Power snatch 3RM

then 3@95% and 3@90%

+++

B.) Back squats

1x10@60%, 1x10@65%, 1x8@70%, 1x8@75%

+++

C.)

Deadlift 8 (115/155)

Box jump 10 (20/24)

Sit-up 12

AMRAP 10

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Day 5

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A.) Incline bench press 8RM

Then 95%x8 and 90%x8

+++

B1.) DB row x8

B2.) Dips x8

(climbing weight)

+++

C.)

Row 2000m

Rest 2 min

Row 1000m

  • q-iconWhat is the recommended workout schedule per week?

    We recommend 3 days ON, 1 day OFF, 2 Days ON. An ideal week would be Monday, Tuesday, Wednesday — ON, Thursday — OFF, Friday, Saturday — ON. Sunday — OFF.  We understand that every person has a different schedule and this is just a template.

  • q-iconWhat if I can't complete all 5 days in a week?

    If you are not able to get in 5 days a week, keep the days IN ORDER. For example: If you only get to train 3 days of week one, start week 2 with day 4 of week one.

  • q-iconWhat if I just want to lift and get my WODs in with my regular class?

    If you want to focus on mainly lifting, and hitting the other days with your class, the main days you’d want to focus on are 1,3,5.

  • q-iconWhat if I need a substitution because "I don't have a rower, can't run outside, etc."?

    Click here for the Substitutions Page.

  • q-iconWhat are Rep Maxes and how do I do them?

    Have a general idea of what you would like to work up to that day. For example:

    – “I’d like to bench 225×8 today”

    – DO NOT do sets of 8 all the way up.

    – Ex: 45×12, 95×8, 135×6, 185×3, 205×1, then attempt 225×8.

    – If too light go up next week.

    – If too heavy, go down next week.

    – If you only miss by 1-2 reps, stay there and try again the following week.

  • q-iconWhat does "heaviest possible" mean?

    Work up until failure. If you complete a set at 225, jump to 235. If you fail there, stop. 225 was the “heaviest possible” set that day.

  • q-iconWhat is a superset & how do I do it?

    These workouts are to be done with no rest between the 2 exercises. They are listed in workouts as A1 and A2. These are super sets. After one super set is completed rest for no more than 60 Seconds.

  • q-iconShould I round %'s of weight up or down?

    Round weights to easiest number with weights you have. We understand that most gyms won’t have 1.25lb plates so do your best. For example: 90% of 225 would be 202.5. Just go down to 200.