August 12th

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Exercise Bank

1 1/4 Air Squat 1 1/4 Back Squats 90 Degree Pec Opener Stretch A Skip Air Dyne Bike Air Squat Air Squat Depth Progression Air Squat to Medicine Ball Air Squat With Assistance Alternating V Up + Sit Up Arm Crossbody Stretch Arm Swings Across Chest Arm Swings Overhead Arnold Press Back Squat Banded Anti Rotation Banded Bar Dips Banded Bent Over Row Banded Chest Fly Banded Chin Up Banded Crunch Banded Face Pulls Banded Front Rack Opener Stretch Banded Hip Extension From Knees Banded Kickbacks Banded Plank Row - Single Arm Banded Pull Aparts Banded Pull Up Banded RDL Single Arm Row Banded Ring Dip Banded Straight Arm Lat Pull Down Banded Sumo Deadlift High Pull Banded Tricep Push Downs Bar Dips Barbell Bent Over Row Barbell Warm Up Bench Press Bench Press With Empty Barbell Bicep Curls (Barbell) Bird Dogs Boot Strappers Bottom of Squat Hold With Assistance Box Dips Box Jump Box Jump Overs Box Step Overs Box Step Ups Bulgarian Split Squat Burpee Burpee | Bar Facing Burpee Box Jump Burpee Box Jump Modifications Burpee Lateral hop over dumbbells Burpee Over The Bar Burpee Plus Plate Ground to Overhead Burpee to an Elevated Surface | Bench or Box Burpee Tuck Jump Burpee Variations Calf Raises Calf Raises - On Flat Surface Calf Smash with Kettle Bell Calf Stretch Cat Cow Stretch Chest to Bar Pullups - Butterfly Child's pose on bench Chin Up Chinese Rows (Dumbbells) Clean Clean Clean and Jerk Clean Pull Clean Warm Up with Empty Barbell Close Grip Push Ups Close Grip Push Ups From Knees Couch Stretch Cuban Press with Dumbbells Curtsy Lunge Deadlift Deadlift Warm Up Deficit Handstand Pushup Negatives Devil's Press Devils Press Plank Variation Donkey Kick Jumps Double Dumbbell Hang Power Snatch Double Dumbbell Overhead Hold Double Unders Downward Dog with Heel Pedal Dumbbell Alternating Lunges Dumbbell Alternating Swing Dumbbell Bench Press Dumbbell Box Step Overs Dumbbell Burpee Deadlift Dumbbell Clean and Jerk Dumbbell Cleans Dumbbell Curls Dumbbell Deadlift Dumbbell Floor Press Dumbbell Flys Dumbbell Front Squat Dumbbell Goblet Clean Dumbbell Goblet Press Dumbbell Goblet Push Press Dumbbell Goblet Squat Dumbbell Goblet Thruster Dumbbell Hang Clean Dumbbell Hang Clean to Front Rack Reverse Lunge Dumbbell Hang Power Clean Dumbbell Hang Power Snatch Dumbbell Jump Shrug Dumbbell Lateral Raise Dumbbell Lateral Raise + Dumbbell Front Raise Dumbbell Lungester Dumbbell Overhead Press Dumbbell Power Clean Dumbbell Power Clean, Hang Clean, Push Jerk Dumbbell Pullover Dumbbell Push Jerk Dumbbell Push Press Dumbbell Rack Reverse Lunge Dumbbell RDL Dumbbell RDL Single Leg Dumbbell RNT Reverse Lunge Dumbbell Row Dumbbell Shoulder Loaded Squat Dumbbell Shrug Dumbbell Single Arm Thruster Dumbbell Snatch Dumbbell Sumo Deadlift High Pull Dumbbell Thruster Dumbbell Tricep Overhead Extension Dynamic Warm Up Full Body Farmer's Hold With Dumbbells Farmers Carry Fast feet Plyometrics Fire Hydrant Stretch Floor Press | Goblet Style with Dumbbell Floor Touch Jump and Reach | Snatch MOD Flutter Kicks Foot Elevated Hip Opener Frog Pose Front Rack Lunge with Barbell Front Rack Opener Using PVC Pipe Front Rack Stretch Alternating Elbows Front Raise With Band Front Raise With Dumbbells Front Raise With Plate Front Squat Glute Bridge Glute Bridge - Single Leg Goblet Curtsy Lunge Goblet Jump Squat Goblet Lunge Goblet Side Lunge Goblet Squat Goblet Squat Goblet Wall Sit Good Mornings Good Mornings Banded Good Mornings with PVC Gorilla Row With Dumbbells Ground To Overhead With Medicine Ball Ground to Overhead with plate Half Kneeling Single Arm Landmine Press Hammer Dumbbell Curls Hand Stand Push Ups Hand Stand Push Ups - Strict Handstand Hold Against Wall Hang Clean Hang Power Clean Hang Power Clean and Jerk Hang Power Snatch Barbell Cycling Hang Snatch Hanging Knee Tucks Hanging Straight Leg Raises Heel Down Toes Up Stretch Heel Elevated Goblet Squat - Goblet Cyclist Squat Heel Elevated Squat - Cyclist Squat High Knees Hollow Hold Hollow Hold with Short Levers | Hollow Hold Modification Hollow Rocks Hollow Rocks Short Levers Hollow Rocks Weighted I,Y,T Jump Lunge | Split Jumps Jump Squats Jumping Jacks Jumping Jacks with Step Modification Jumping Pull ups Kang Squats Kettle Bell Sumo Deadlift High Pull Kettlebell Alternating Swing Kettlebell Deadlift Kettlebell Power Clean Variations Kettlebell Single Arm Deadlift + Reverse Lunge Kettlebell Single Arm Thruster Kettlebell Swing Kettlebell Tater Kip Swings Kipping Pullups Knee Hugs Knee Jumps Knee To Elbow Crunch Kneel to Stand Kneeling Hamstring Stretch Knees to Waist L Sit L Sit Modification Knee Tuck Hold Landmine Trunk Rotations Lateral Bench Hops Lateral Bench Hops Modification Lateral Box Step Up Lateral Hops Lateral Hops Over Dumbbells Lateral Side Step Alternating Leg Swings Low Hang Power Clean Low Hang Power Snatch Lunge - Modification - Lunge Without Knee Touch Lunge + Lunge + Goblet Squat Lunge and Rotate Lunges Lungester (Goblet) Lungester with Barbell Lying Front Rack Stretch Man Maker Medicine Ball Bent Over Row Medicine Ball Carry Medicine Ball Clean Medicine Ball Deadlift Medicine Ball or D Ball Carry Medicine Ball Power Clean Medicine Ball Power Clean and Jerk Medicine Ball Sit-up Medicine Ball Slam Mixed KB Rack Overhead Carry Mixed KB Rack Overhead Hold Mixed Rack Suitcase Dumbbell Hold Mountain Climber Mountain Climber on Elevated Surface Mountain Climber with a hold Mountain Climber with Step on Elevated Surface Over Head Squat Overhead Lunge With Plate Overhead Press Overhead Squat Overhead Squat with PVC Overhead T Spine Mobility Pass Throughs with PVC Pigeon Pose Pike Hand Stand Push Up (from knees) Pike Handstand Hold on Bench Pike Handstand Pushup Plank Burpee Plank Hold Plank Hold forearm Plank Hold Variations and Modifications Plank Knee to Elbow Plank March Plank Pull Through on Knees | Plank Pull Through Mod. Plank Pull Through With Dumbbell Plank Walk Out Plate Overhead Hold Plate Pinch Plyo Plate Hops Power Clean Power Snatch Power Snatch | Empty Barbell Press Prone T's Prone T's Weighted Pullup - Strict Pullup variations Push Jerk with Empty Barbell Push Press Pushup Pushup from knees Pushups on bench or box PVC Lat Opener with Hip Sway Quad Stretch Alternating Renegade Row Renegade Row From Knees Reverse Burpee Reverse Burpee on Elevated Surface Reverse Lunge + Squat Reverse Lunge Single Arm Dumbbell Press Reverse Lunge with Knee Drive Reverse Lunges Reverse Lunges with Dumbbells Reverse Plank - Dynamic Reverse Plank with Knees Bent - Dynamic Ring Bicep Curls Ring Dip with Foot Assistance Ring Dips Ring Row Ring Row with Feet Elevated Rock to V Sit Rower Russian Kettle Bell Swing Russian Swing with Dumbbell Russian Twist Russian Twist with Feet Down Modification Samson Stretch Sandbag Clean Scap Pulls Scorpion Stretch Seal Pose Seal Pose to Downward Dog Seated Pike Stretch Seated Russian Twist with Medicine Ball Seated Vertical Pull Up Shoulder Taps Shoulder Taps From Elevated Surface Modification Shoulder Taps From Knees Modification Side Lunge Alternating Side Plank Side Plank Elevated Crunch Side Plank Hip Raises Side Plank Modifications Single Arm Banded Overhead Press Single Arm Bent Over Banded Row Single Arm Devil's Press Single Arm Dumbbell Bench Single Arm Dumbbell Chainsaw Row Single Arm Dumbbell Hang Clean Single Arm Dumbbell Hang Clean and Jerk Single Arm Dumbbell Man Maker Single Arm Dumbbell Overhead Carry Single Arm Dumbbell Overhead Lunge Single Arm Dumbbell Push Press Single Arm Dumbbell Upright Row Single Arm Dumbbell Z Press Single Arm Half Kneeling Press Single Arm Kettle Bell Front Rack Carry Single Arm Kettlebell Clean Single Arm Kettlebell Clean Single Arm Kettlebell Hang Clean Single Arm Landmine Press - Split Stance Single Arm Landmine Row Single Arm Overhead Dumbbell Press Single Arm Plank Dumbbell Row Single arm plank hold Single Arm Plank Reach Single Arm Push Jerk With Kettlebell Single Arm Ring Row Single Arm Sumo Deadlift High Pull Single Arm Weighted Sit up | Dumbbell Single Leg Banded RDL Single Leg RDL Bodyweight Single Leg Wall Sit Single Unders Sit Through exercise Sit Up Modifications Sit Up Weighted Sit Ups Skater Lunge Skater Lunge with a step Skull Crushers (Barbell) Skull Crushers (Barbell) Snatch Snatch Balance Snatch High Pull Snatch High Pull with Pause Plus Snatch Snatch Pulls Snatch Warm Up With Empty Barbell Split Jerk Split Stance Dumbbell RDL Split Stance Lunge Split Stance Reach Through to Overhead Reach Squat Hold Squat Hold with Elbow to Knee Drive Squat Jacks Squat Jump + Pushup | Wall Ball Modification Squat Jump Floor Touch with Rotation Squat Step Floor Touch with Rotation Standing Lunge Calf Stretch Standing Straddle Stretch Star Plank Steam Engines Exercise Straight Leg Toe Touches Suitcase Carry with Kettlebell Suitcase Deadlift with Dumbbell Sumo Deadlift High Pull Supermans Supinated Dumbbell Bent Over Row Supinated Ring Row Supine Glute Stretch Supine Knee Tucks Supine Straight Leg Raises Tall Clean Tall Muscle Clean The BEST Funnel For Personal Trainers! Thread the needle stretch Thruster Thruster - Empty Barbell Toes to Bar Tricep Kick Backs with Dumbbells Trunk Twists Tuck Jump Turkish Get Up V Sit Progressions and Modifications V Ups V Ups Alternating Variety Pack Walk Out To Seal Pose Wall Ball Wall Sit Modification Wall Tricep Extensions Warrior Squats Weighted Box Step Ups Windmills

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Warm Up

WARM UP VIDEO

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Bench Press (Week 4 of 5 Tempo Strength Cycle)

4x3 @42x1

*Rest 60-90sec between sets.

COACH'S NOTES

Primer:

-Perform 6-8 reps of Bench Press with and empty barbell (Or light weight).

-Work on establishing tension by staying tight even before you've intiated your lift.

Focus Points:

-5 Points of contact at all times. These body parts should remain in contact with either the floor or the bench for the entire ROM.

-Left Foot, Right Foot, Butt, Back (Shoulder Blades) and Head.

-Establish a consistent position below the chest where the bar makes contact with the body.

-Shoulder blades should remain down and back the entire time.

-Measure off your grip on both sides to allow for an even/balanced lift.

TEMPO = @42x1

-The first number (4) signifies how many seconds we lower the weight for.

-The second number (2) signifies how many seconds we hold the weight at the chest for.

-The third number/letter (x) simply means press at normal speed.

-The fourth number (1) signifies how many seconds we hold the weight with arms locked out before perfroming the next rep.

SUBS

Bench Press

-Dumbbell Bench Press

-Dumbbell Floor Press

-Goblet Floor Press

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One Time

Complete the following one time through:

100 Double Unders

50 Lunges

40 Hand Release Pushups

30 Toes to Bar

20 Pullups

10 Sand Bag Cleans or Dumbbell Cleans (Full Squat)

CAP 16:00

Suggested Weights:

Sand Bag Clean

Men: 70-150lbs

Women:40-70lbs

Dumbbell Cleans

Men: 30-60's (Set of dumbbells)

Women: 20-40's (Set of dumbbells)

COACH'S NOTES

MOBILITY/ACTIVATION

Practice each exercise and make sure you have the capacity to complete the prescribed reps.

Focus Points:

-The double unders need to be performed in as little sets as possible so if you dont quite have that capacity consider using a SUB.

-The lunges should be alternating every rep. Keep the torso tall and bring feet together at a complete stand to finish the rep.

-The hand release pushups should be something you can complete at least 15+ in a continuous fashion. Use this to help determine your option.

-The toes to bar going directly into the pullups will challenge your grip. Caution on smaller sets here to keep moving.

-Doing a big set here will really fatigue the grip and it will make it harder to complete the movement.

-The last set of 10 cleans need to be a challenge but doable with good form while being under fatigue.

Goal:

Aim to be under 16 minutes for this workout. This will allow for some strategic breaks along the way and remember we should never be taking any of these sets to failure. Steady pacing is key to get under the time CAP and is completely doable.

Matt: 9:34 Strict pullups, Sandbag #150lbs

Kenny: 10:02 Single Unders, Knee to Chest, strict pullups #40lb set for dumbbell squat cleans.

SUBS

Double Unders

-Single Unders

-Plyo Plate Hops

-Plyo Fast Feet

Lunges

-Lunge With No Knee Touch

Hand Release Pushups

-Hand Release Pushups on Knees

-Pushups

-Pushups on Knees

Toes to Bar

-Knees to Chest/Waist

-V-Ups

-Sit Ups

-Sit Up Modifications

Pullups (Toughest variation that you can complete a minimum of 5 per set)

• Banded Pullup

-Seated Vertical Pull

-Ring Rows

-Kipping, Butterfly

-Jumping Pullups

-Medicine Ball Row (Or Any Object)

Sand Bag Cleans

-Dumbbell Cleans (Full Squat)

-Clean (Barbell)

-Medicine Ball Clean

-Kettlebell Clean

-Jump Squat

-Air Squat

-Air Squat to Medicine Ball

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Cool Down

400m Walk/Bike easy pace

Seal Pose to Downdog 1min

Arm Cross Body Stretch 1min/side

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Accessory

3-4 Sets

10/side Single Arm Landmine Row

10-12 Dumbbell Hammer Curls

10-12 Dumbbell Tricep Kickbacks

Rest 60-90sec between sets

COACH'S NOTES

Today's accessory work is focused on building the biceps, triceps and lats.

We have a pulling exercise that will really focus on the lats so take your time and be in control.

The other two movements are fun arm builders so choose weights you can control for goo time under tension.

SUBS

Single Arm Landmine Row

-Dumbbell Cahinsaw Row

-Dumbbell Row

-Medicine Ball Row (Or any object)

Dumbbell Hammer Curls

-Barbell Curl

-Dumbbell Curl (Or any Object)

Dumbbell Tricep Kickbacks

-Banded Tricep Push Downs

-Dumbell Tricep Overhead Extemsion

-Close Grip Pushp

-Close Grip Pushup on Knees