Hi all,

Happy second week of September!

Let’s get into it.

Day 1 

Week 5 of 6 of the Shoulder-to-Overhead strength cycle!

• Warm-up - complete 4 rounds of…

  • 5 Single DB Strict Press (5 per arm)

  • 10 Air Squats

  • 15 Sit-ups

  • 20 Lateral Hops over DB (Left + Right = 2)

• Strength:

  • In 16 minutes, finish 6 rounds of:

    • 4 Single DB “On-end” Strict Press (4 per arm)

  • Off-time -

    • 4 KB Single Leg Romanian Deadlifts (4 per leg)

  • Intended Stimulus - Ascend in weight on the Strict Press only if you can control the weight overhead! On the Single Leg Romanian Deadlifts, think about lifting the back leg JUST AS MUCH as the torso lowers. Want to feel that back leg working, too!

  • Log the heaviest set of 4 Single DB “On-end” Strict Presses. Note any imbalances between arm one and arm two in the notes.

• Capacity

  • Work for 16 minutes (4+ quality rounds)

    • :30 Dbl DB Farmer’s Carry (<25s / 35s / 50s+)

    • 8 “Challenging for You” Push-ups (from knees / from toes / hand-release or deficit push-ups)

    • 8 Single DB Goblet Squats (<25 / 35 / 45+)

  • Intended Stimulus - Challenging for you means a step higher than you might usually do for the push-ups.

  • Log total number of rounds completed.

• Recovery

  • Foam Roll Glutes - 3 min. per side

Day 2

• Mobility

  • Adductor Rock Backs

  • Thread the Needles

• Warm-up - 5 minutes, continue to cycle through…

  • 8 Dbl DB Suitcase Deadlifts

  • 8 Reverse Jackknives

  • 8 Half Burpees

  • :30 Jump Rope

• Strength:

  • In 12 minutes, complete 6 rounds of

    • 4 Double DB 1 ¾ Suitcase Deadlifts

  • Intended Stimulus - Take your time and tempo out the whole 1 ¾ Deadlift! Three seconds down, three seconds up. Push the weight, ascending each round while keeping that back flat and legs activated (squeeze the glutes the entire rep). You’re only doing 4 reps per round, so take your time and push that weight!

  • Log heaviest set of 4 Double DB 1 ¾ Suitcase Deadlifts.

• MetCon

  • AMRAP9

    • (As Many Rounds and Reps as Possible in 9 Minutes)

      • 12 Single DB Push Press (6 per arm) (<25 / 35 / 50+)

      • 8 Double DB Thrusters (<25s / 35s / 50s)

  • Intended Stimulus - A lot of overhead to end the day, keep the heart-rate under control by pacing early! Should be able to complete at least the first few rounds unbroken.

  • Log time, add weights used in notes.

• Recovery

  • Foam Roll Glutes - 1 min. per side

  • Foam Roll Quads - 1 min. per side

  • Pigeon Stretch - 1 min. per side

Day 3

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / Stand-up paddle board / hike / slow bike / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!

Day 4

• Warm-up - complete 3 rounds of…

  • 8 Side-to-Side Lunges (4 per leg)

  • 8 Split Squats (4 per leg)

  • 8 Tuck-ups

  • 20 Mountain Climbers (Left + Right = 1)

• Strength:

  • Big Squat Day!

    • In 21 minutes, complete 7 sets of 10 reps of Double DB Front Squats 

  • Off-time - :30 Plank Shoulder Taps

  • Intended Stimulus - Let the legs get some good work in today! Looking for complete control through the whole range of motion of the rep. Big inhale, hips back then down, don’t bounce out of the bottom, and ascend while exhaling.

  • Log the weight of the heaviest set of DBs used on the Double DB Front Squats.

• Accessory:

  • For quality, in remaining time (shoot for at least 4 rounds)

    • :20 Inverted Plank Hold

    • 6 Single DB Windmills (6 per arm)

    • 8 Double DB Bent Over Rows

  • Intended Stimulus - Inverted Plank, play around with either knees bent or knees extended. Also, think about your hand angles (can point fingers straight behind you, but may be more comfortable to angle hands so fingers are pointing slightly to the side). On the Double DB Bent over Rows, think about slowing it down with a 3-second ascent.

• Recovery

  • Child’s Pose with varied angles of the arms - straight forward, angled left, angled right - 3 min.

Day 5

• Warm-up - 5 minutes, continue to cycle through…

  • 6 Air Squats

  • 6 Double DB Strict Press

  • 10 Leg Lifts

  • 10 Reverse Jackknives (5 per direction)

• Strength

  • In 12 minutes, complete 6 rounds of…

    • 8 Double DB Push Press

  • Intended Stimulus - take your time on the push press, and have more weights at the ready. No second movement today in the off-time. Use that non-working time to rest and grab heavier weights if necessary. Work to show complete, full control at the top of each rep - Arms locked at the elbow, bicep next to ear - one second pause at the top

  • Log the heaviest weight of DBs used on the Push Press.

• MetCon

  • AMRAP16

    • 8 Push-ups (from knees / from toes / hand release)

    • 16 Single DB Thrusters (8 per arm) (<25 / 35 / 50+)

    • 24 Scissor Kicks (Left + Right = 1) (hands under tailbone / no hands / weight overhead)

  • Intended Stimulus - Use the time on the Scissor Kicks to recover from the Single Arm DB Thrusters. Weight can be pushed slightly on the Thrusters, but work to keep your torso even (not one shoulder too high above the other on the press).

  • Log total rounds and reps completed. Shoot for 6+ rounds.

• Recovery

  • Couch Stretch - 3 min

  • Roll Pec/Front of Shoulder with Orb or Lax Ball - 2 min. per side

Day 6

• Warm-up - complete 3 rounds of…

  • 6 Good Mornings

  • 9 Sit-ups

  • 12 Reverse Lunges (6 per leg)

  • 15 Lateral Jumps Over a Target (Left + Right = 1)

• Long Workout Day!

  • EMOM30

    • (Every Minute on the Minute for 30 Minutes)

    • Minute One: 8 Double DB Front Squats (<20s / 35s / 50s+)

    • Minute Two: :30 Double DB Overhead Static Hold (<15s / 25s / 35s+)

    • Minute Three: 6 Renegade Rows + Push-up (<20s / 35s / 50s+)

    • Minute Four: Plank-ups (:20, break as needed / :30, break as needed / :30+, unbroken)

    • Minute Five: Rest

  • Intended Stimulus - Six rounds total. Take your time on the Front Squats and the Renegade Rows. If you start right at the top of each minute, you’ll still have about 15-20 seconds of rest before the next movement.

  • Log weights used for all weighted movements, and add plank-up variation in the notes.

• Recovery

  • Wide Legs up the Wall - 5 min.

  • Massage Gun Traps - 2 min. per side

Day 7

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / Stand-up paddle board / hike / slow bike / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!