February 17, 2019 – February 23, 2019

STRENGTH OF THE WEEK – Test Week

Week 9, Day 1

Strength Work

  • Jerk – Establish a 1 Rep Max
  • Front Squat – Establish a 1 Rep Max

Week 9, Day 2

Strength Work

  • Clean – Establish a 1 Rep Max
  • Back Squat – Establish a 1 Rep Max

Our new cycle will start next week!

Who is ready to get that beach body ready with some body building type programming?

  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice

February 10, 2019 – February 16, 2019

STRENGTH OF THE WEEK

Week 8, Day 1

Strength Work

  • Press in Split – 2-2-2 (focus on correct foot placement)
  • Split Jerk – 2-2-2 (we want to increase weight but still the focus is more on proper form.
  • Front Squat – 2-2-2-2-2
  • GHD Sit Ups – 2×10

 

Week 8, Day 2

Strength Work

  • Above the knee Hang Clean – 2-2-2 (focus is on full hip extension and speed under the bar. Get as low as possible in the catch)
  • Clean High Pull – 2-2-2 (Moderate loading)
  • Single Leg DL with KB – 2×10
  • Back Squat – 2-2-2-2-2

We will be testing next week and beginning the next cycle the week after that.

Who is ready to get that beach body ready with some body building type programming? All aboard the gainz train!

February 3, 2019 – February 9, 2019

STRENGTH OF THE WEEK

Week 7, Day 1

Strength Work

  • Press in Split – 2-2-2 (focus on correct foot placement)
  • Split Jerk – 3-3-3 (we want to increase weight but still the focus is more on proper form.
  • Front Squat – 3-3-3-3-3 (move as much weight as possible during these sets).
  • Weighted plank hold – Accumulate 3 minutes (choose your own adventure while being safe)

 

Week 7, Day 2

Strength Work

  • Above the knee Hang Clean – 3-3-3 (focus is on full hip extension and speed under the bar. Get as low as possible in the catch)
  • Clean High Pull – 2-2-2 (Moderate loading)
  • Bent over row with barbell – 3×10
  • Back Squat – 3-3-3-3-3 (move as much weight as possible during these sets).

 

Next week will be a de-load week of sorts and we will then be retesting the week of February 18th.

January 28, 2019 – February 2, 2019

STRENGTH OF THE WEEK

Week 6, Day 1

Strength Work

  • Press in Split – 2-2-2 (focus on correct foot placement)
  • Split Jerk – 3-3-3 (we want to increase weight but still the focus is more on proper form.
  • Front Squat – 4-4-4-4-4 (move as much weight as possible during these sets. If you are doing the CF Total this week take that into consideration with your loading).
  • Double Overhead KB Carry – 3x50ft (locked out overhead position)

 

Week 6, Day 2

Strength Work

  • Above the knee Hang Clean – 3-3-3 (focus is on full hip extension and speed under the bar. Get as low as possible in the catch)
  • Clean High Pull – 2-2-2 (Moderate loading)
  • Bent over row with barbell – 3×10
  • Back Squat – 4-4-4-4-4 (move as much weight as possible during these sets. If you are doing the CF Total this week take that into consideration with your loading).

January 20, 2019 – January 26, 2019

STRENGTH OF THE WEEK

Week 5, Day 1

Strength Work

  • Press in Split – 3-3-3 (focus on correct foot placement)
  • Split Jerk – 4-4-4-4 (we want to increase weight but still the focus is more on proper form.
  • Front Squat – 4-4-4-4-4 (move as much weight as possible during these sets. If you are doing the CF Total this week take that into consideration with your loading).
  • Handstand Hold: Accumulate 4 minutes (walls can be used). Every time you break perform 25 sit ups.

 

Week 5, Day 2

Strength Work

  • Above the knee Hang Clean – 4-4-4-4 (focus is on full hip extension and speed under the bar. Get as low as possible in the catch)
  • Clean High Pull – 3-3-3 (Moderate loading)
  • Clean Grip RDL – 3×15 (Moderate loading)
  • Back Squat – 4-4-4-4-4 (move as much weight as possible during these sets. If you are doing the CF Total this week take that into consideration with your loading).

January 14, 2019 – January 20, 2019

STRENGTH OF THE WEEK

Week 4, Day 1

Strength Work

  • Press in Split – 3-3-3 (focus on correct foot placement)
  • Split Jerk – 4-4-4-4 (we want to increase weight but still the focus is more on proper form.
  • Front Squat – 5-5-5-5-5 (move as much weight as possible during these sets)
  • GHD – 3×15

 

Week 4, Day 2

Strength Work

  • High Hang Clean – 4-4-4-4 (focus is on full hip extension and speed under the bar. Get as low as possible in the catch)
  • Clean High Pull – 3-3-3 (Moderate loading)
  • Single Leg Deadlift with a KB – 4×10 (Moderate loading)
  • Back Squat – 5-5-5-5-5 (Move as much weight as possible)

January 6, 2019 – January 13, 2019

STRENGTH OF THE WEEK

Week 3, Day 1

Strength Work

  • Press in Split – 3-3-3 (focus on correct foot placement)
  • Split Jerk – 3-3-3-3-3 (we want to increase weight but still the focus is more on proper form.
  • Front Squat – 5-5-5-5-5 (move as much weight as possible during these sets)
  • GHD – 3×10

 

Week 3, Day 2

Strength Work

  • High Hang Clean – 3-3-3-3-3 (focus is on full hip extension and speed under the bar. Get as low as possible in the catch)
  • Clean High Pull – 3-3-3 (Moderate loading)
  • RDL with Clean Grip – 3×10 (Moderate loading)
  • Back Squat – 5-5-5-5-5 (Move as much weight as possible)

December 31, 2019 – January 5, 2019

STRENGTH OF THE WEEK

We will be testing for the next cycle this week and next week.

Week 1, Day 1

Strength Work

  • Clean – Establish a 1 Rep Max
  • Back Squat – Establish a 1 Rep Max (This will be a do-over for some of you from the last cycle)

Accessory Work

  • 5×5 Clean High Pull (moderate loading, working up in weight)
  • 5×5 Clean Grip RDL (moderate loading, working up in weight)

 

December 23, 2018 – December 29, 2018

 

STRENGTH OF THE WEEK

We will be testing for the next cycle this week and next week.

Week 1, Day 1

Strength Work

  • Jerk – Establish a 1 Rep Max
  • Front Squat – Establish a 1 Rep Max

Accessory Work

4 Rounds for Quality

  • 10 Single Leg Deadlift with a KB
  • 30 Second Handstand hold
  • 25 Sit Ups

 

 

December 16, 2018 – December 22, 2018

STRENGTH OF THE WEEK

Week 9, Day 1

Strength Work

  • Strict Press – Establish a 1 Rep Max
  • Back Squat – Establish a 1 Rep Max

Accessory Work

For Time (10 minute time cap)

  • 2-4, 4-8, 6-12, 8-16, 10-20, 8-16, 6-12, 4-8, 2-4
    • Strict Pull-Up
    • Push-Up

 

Week 9, Day 2

Strength Work

  • Deadlift –Establish a 1 Rep Max
  • Bench Press –Establish a 1 Rep Max

Accessory Work – 8 Minute AMRAP

5/5, 10/10, 15/15, 20/20…

  • Plate Sit-Ups (25lb)
  • Weighted Step-Ups (20/24) (25lb)