Week of 2/5/24 - NATS PREP
NATIONALS PREP BEGINS!!!!
*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, 2/5/24
Wave1/Week1/Day1
Conditioning – 15 min AMRAP
- Row x25 cals
- Goblet Squats x10
- Pushups x10
Strength – 5 Rds
- Box Jumps x5
- Deadlift x3 @80%
- Plank x30-60s
· Rest 90s
Assistance – 3 Rds
- Good Mornings x2/fail
- Reverse Lunges x2/fail
- V-ups x2/fail
Strongman – 10 min EMOM
- Deadlift on stiff bar x3 @60%
WEDNESDAY, 2/7/24
Wave1/Week1/Day2
Conditioning – 10 min EMOM
- Min1: Pullups x10 (add assistance if necessary)
- Min2: Burpees x10
· Repeat 5x
Strength – 10 min EMOM
- Pullups x3
- Strict Press x3 @60%
- Suitcase Hold x remainder of time
· Alternate the suitcase hold each set
Assistance – 3 Rds
- Pulldowns x1/fail
- Lat raises x1/fail
- Rear Delt Flyes x1/fail
Strongman – 3 Rds
- Circus Db Clean & Press x8 @70%
FRIDAY, 2/9/24
Wave1/Week1/Day3
Conditioning – 15 min AMRAP
- KB Swings x20
- Goblet Squats x15
- Pushups x15
Strength – 3 Rds
- KB Swings x12
- Leg Press x2/fail @70% (based off squat)
- Hollow Hold x30s
· Rest 90s
Assistance – 3 Rds
- Hack Squat x3/fail
- Calf Raise x3/fail
- Hollow Rocks x30s
Strongman – 2 Rds
- Yoke x100ft @80%
SATURDAY, 2/8/24
Wave1/Week1/Day4
Conditioning – 15 min EMOM
- Db Thrusters x10
- Burpees x5
Strength – 5 Rds
- Db Row x1/fail
- Bench x3 @80%
- Bench Leg Raises x10
· Rest 90s
Assistance – 3 Rds
- Bb Row x2/fail
- Incline Bb Bench x2/fail
- Bench Leg Raises x10
Strongman – 10 min EMOM
- Stone over bar/to height x3 @60%
· 48” for women, 52” for men