Great State: Fitness for your lifestyle

Reminder that no classes will be held today

June's Schedule Preview

Deadlifts
A)2x5@75%, 1x3@80%, 1x3@85

Week 3 time to start lifting heavy

b) 3 Rounds
Kettlebell Swings x 12-15
Barbell Back Extensions x 12-15
Hamstring Curls on rower x 12-15
Bent Over Barbell Rows x 12-15

Ton of volume here. Keep the weight reasonably light. 60-90 seconds rest between movements.

C) Conditioning

10 Minute EMOM
Minute 1: Row, Run or Bike moderate pace 45 sec
Minute 2: 20 Seconds core work of choice/10 seconds rest x2

Nothing crazy. Quick transitions from core to conditioning

Back Squats

a)
1x5@70%, 1x5@75%, 1x3@80%, 1x3@85%

Rest 2-230 between sets

b)
3 Rounds
BSS(Bulgarian Split Squats) x 10 each leg
Rest 60-90
Heel Elevated Goblet Squats x 12-15
Rest 60-90
50FT Walking Lunge
Rest 60-90

c)
2 Rounds
Hanging Knee Raise x15
Rest 60
V-Ups x 15
Rest 60
Hollow Rock x 69 seconds

d) Cool Down
10 minutes Row, Run, Bike

Pushing and Pulling!!!

a) Narrow Grip Bench Press
1x5@70, 1x5@75%, 1x3@80%, 1x3@85%

2 minutes rest between sets. This is week 3 so it’s time to start pushing things.

Pull Ups and Push Ups. Max effort!
2 Rounds
b1) Max Reps Pull Ups
Looking for at least 10 so if you need to scale with band assistance make sure to add enough

rest 2 minutes

b2) Max Reps Push Ups
Again we are looking for big sets. Scale Push Ups to whatever variation gets you to at least 10!

rest 2 minutes

c) 2 More!!!!

DB FR+LR x 8 each side
Rest 10 seconds
DB Rows x 8 each side

Squat!

a) Back Squats
1x5@70%, 1x5@75%, 2x3@80%

Little increase for week 2 of the progression. 90-120 seconds rest is standard but if you need a little more for the higher percentage sets, take it!

b) 3 ROUNDS

FFE Split Squat x 8 each side
rest 60
Heel Elevated Goblet Squat x 12-15
rest 60
50FT Walking Lunge

2 min rest between rounds

c) Conditioning

Row or Bike
EMOMx14
Minute 1: 8-10 cals or 12-14
Minute 2: rest

d) 2 Rounds
Max Hanging Knee Raise or Reverse Crunches
right into
accumulate 1 min of Hollow Hold or Hollow Rock

rest 2 minutes between rounds

Press n’ Pull!!!

a) Narrow Grip Bench Press
2x5@70%, 2x3@80%

Picking up a little in week 2. Rest around 2 minutes between sets

b) 2 Rounds

Shoulder’s and Tri’s-

Double DB Forward Raise x 8 + Double DB Lateral Raise x 8
rest 60 seconds
Banded Tricep Extension x 12-15
Rest 2 minutes

C) Weighted Pull Ups

3 x 5 W/30X1 Tempo!!!
2:30-3 minutes rest between

Lots of options to scale here and you know where you’re at with this movement. Regardless of the variation remember to leave 2-3 reps in reserve.

d) 1 set

Banded Lat Pulls x 12-15 each side
Rest 10 seconds
Ring Rows x 15-20

Deadlifts!!!

a) 4x3
1x3@70%x 2, 1x3@75%, 1x3@80%

2+ min of rest between sets.

b) 3 rounds
Rear foot elevated split squats(BSS)x 8 each leg
Rest 90
Barbell Back Extension x 12
Rest90
Kettlebell Swings x 12-15
Rest 90
Ring Rows x 15

c) Conditioning
12 min Row, Run, Bike

Keep track of cals/meters