WEEK 2 Playas   

 BACK EXTENSIONS WHENEVER WE CAN – GOAL TO INCREASE OLYMPICS DOWN THE ROAD

 ( NOT GONNA PROGRAM IN BECAUSE LOOKS LIKE TO MUCH)

Cash outs everyday of at least something

Pick a weakness

Monday

(Max effort squat day)

·      FRONT SQUATSà 3 reps until no longer then continuing working up to a one rep max

135 170 185 225 245 / 275 295 305 315

·      Glute Hammy Raises 3 x 8 (four count on way back down)

·      Straight leg raises  3 x 15 (superset with plank holds – 30 sec or until failure)

·      Strict press 5 repper Paralletes (45 & 25 plate)

·      Cash out 3rds: 20 wall balls 5 mu’s Jeff=3:00/ Justin 2:30/ Mike F/ Kelsey 5      /GSkell 5:21

Tuesday

(Max effort bench day)

·      CLOSEGRIP BENCH PRESSà 3 reps until no longer then continuing working up to a one rep max

·      (Superset with Max TTB for each one rep max set)

·      One Arm Press (controlled) KB 3 x 15

·      BW Dips 3xfailure (controlled)

·      Chin up work up to one rep max

·      Powerclean

5 on first minute light weight 5 min

3 on minute medium weight 5 min

3 on minute heavier weight 5 min

1 on minute heavy ass weight 5 min

Wednesday

Day off (Unless you feel fresh)

Thursday

·      Smolov squats 2^nd day

·      Pistols 3 x 10

·      Barbell Shrugs 3 x 8 (hip shrug)

·      Rows Heavy

WOD

Friday

·      Bench Press 3 x 10 65%

·      Tricep Extension 4 x 8

·      Russian Twists on GHD/ L sits

·      Push Jerk technique

WOD

Monday

Max Effort – High bar back squat work up to 3 rep max then 1

135 x 10 185x5  225x3-5  265x3 295x3 305x 3 315x 1325x1 330x1

Glute ham raises 1 sets to failure

Back extensions 2 x 20 reps,

Goodmornings whatever you are feeling 5x 135 155 165

Strict leg raises 4 sets of 10

Strict Press -   failure presses 1 rep

Tuesday

Max Effort – Standard bench press work up to 3 rep max then 1

135 x 10  185 x 5  225 x3 235x 2   245 x 1 250 x 1 260 x1

Superset pushups – 3 x 10 deficit pushups 1 1 1

Weighted Dips -  on rings work up to max 3 rep then 1 rep

BW 25 x 2 45 x 2 65 x1 75 x 1 85 x 1 45 till failure then BW till failure

Power Cleans EMOM 10  @ 75% 185 Justin 195

3 sets of max effort pullups

9 11

Wednesday

Day off (Unless you feel fresh)

Thursday

Dynamic squats – Smolov numbers (text mike to get these)

Pistols – 4 x 10 (each leg) Either weighted or try not assisted

Snatch Rows 4 x 6

Power Snatch @ 75%

Barbell Shrugs 3 x 15 ( focus on more hip shrug)

Weighted sit ups (superset with windshield wipers) 3 x 15

(WOD)

Friday

Dynamic Bench – 10 x 3 60% (use three different grips, keep alternating)

Tricep Extension 4 x 8

Shoulders- Push Press Heavy 5

(WOD)

Sat

(WOD)

Josh Bridges, 2013 Southern California Regionals Men's Champion

Monday 052013

Max Effort Lower Body -
High Bar Back Squat
Work up to 3 RM, then continue to 1 RM

Assistance -
3x20 GHD Raises
2x20 Good Mornings

Strength -
Strict Press - find 5 RM

Midline -
5x15 Strict Hanging Leg Raise

Post lift loads to comments

Methods

According to our main programmers, Justin and Mike, this is the method we'll be using in our first cycle to focus on gaining strength:

Westside Barbell Conjugate Method

Read up!

The Goal

2013 CrossFit Games Regionals team workouts.  Keep your eyes on the prize! :-)