Week of 2/12/24 - Nationals Prep Week 2!
*We are a strongman gym, so I have access to some equipment you may not. I will try to provide suggestions on alternatives, but feel free to ask questions*
MONDAY, 2/12/24
Wave1/Week2/Day1
Conditioning – 15 min AMRAP
- Burpees x25
- BW Squats x25
- Pushups x25
- Sit-ups x25
Strength – 6 min EMOM
- Deadlift x5 @60%
Assistance – 3 Rds
- Good Mornings x1/fail
- Reverse Lunges x1/fail
- V-ups x1/fail
Strongman – 3 Rds
- Deadlift on Stiff Bar xAMRAP in 60s @70%
WEDNESDAY, 2/14/24
Wave1/Week2/Day2
Conditioning – 12 min AMRAP
- Row x400m
- Pullups x10
- Box Jumps x10
Strength – 3 Rds
- Face Pulls x2/fail
- Strict Press x2/fail (8-12 reps is the ideal range) @70%
- Side Plank x30s/e
· Rest 90s
Assistance – 3 Rds
- Lat Pulldowns x3/fail
- Lat Raises x3/fail
- Rear Delt Flyes x3/fail
Strongman – 5 Rds
- Circus Db C&P x3 @80%
FRIDAY, 2/16/24
Wave1/Week2/Day3
Conditioning – 12 min AMRAP
- Burpees x12
- BW Squats x12
- Pushups x12
Strength – 5 Rds
- KB Swings x5
- Squat x3 @80%
- Plank x45s
· Rest 90s
Assistance – 3 Rds
- Hack Squat x2/fail
- Calf Raise x2/fail
- Plank x30s
Strongman – 10 min EMOM
- Yoke x50ft @60%
SATURDAY, 2/17/24
Wave1/Week2/Day4
Conditioning – 4 Rds
- Thrusters x12
- Pullups x12
- Pushups x12
Strength – 10 min EMOM
- Bench x3 @60%
- Bench Leg Raises x10
Assistance – 3 Rds
- Bb Rows x1/fail
- Incline Bb Bench x1/fail
- Bench Leg Raises x10
Strongman – 3 Rds
- Sandbag to Shoulder & Carry x25ft @70%