July 5 – 11, 2021 K2 Strength

Strength (10 Minutes)

A.

Every 90 seconds x 5 sets

Bench Press

  1. 5 x @ 70%
  2. 5 x @ 75%
  3. 4 x @ 80%
  4. 3 x @ 85%
  5. 3 x @ 90%

Build Muscle (25 Minutes)

A.

Every 90 seconds x 3 sets 

  1. Banded Lat Pull Down x 20
  2. Banded Tricep Extension x 20
  3. Ring Row x 20 

B.

Flipped the order of the pull ups and  increased the duration of the carries + 15 seconds @ the same weight. Which is very challenging. That’s why you only have two sets. The more difficult the less volume needed.

Went back to overhead carry  first because the weight is very challenging and we want all of your energy going towards that. Duration went way down. – 25 seconds. Work hard here. 

Every 90 seconds x 2 sets 

  1. Double Overhead KB Carry x 20 seconds
  2. Strict Pull Up x Max Reps

KB Weight:

Men – 28/24/20 

Women – 20/16/15 kg

C.

Revisiting a similar series from a few weeks ago. You are stronger now, so we only dropped the weights by -5 lbs but increased the repetitions  by +4. 

3 x 

  1. L Sit Press x 10
  2. DB Push Press x15
  3. Renegade Row x 20 

L Sit Press Weight:

Men – 40/30/20 

Women – 25/20/15  lbs

D.

Four Rounds:

  1. Lateral Raise x 15 seconds
  2. Hercules Hold w/ Thumb Up x 15 seconds
  3. Rest x 60 seconds
  4. Lateral Raise w/ Thumb Up x 15 seconds
  5. Hercules Hold w/ Palm Up x 15 seconds

Week 5 Day 2

Strength (10 Minutes)

A.

Take 10 Minutes To Complete:

Back Squat 

  1. 5 x @ 67.5%
  2. 4 x @ 77.5%
  3. 3 x @ 82.5%
  4. 1 x @ 92.5%
  5. 10 x @ 77.5%

Build Muscle (25 Minutes)

A.

Lunge reps decreased this week, we added goblet squats to give you some “rest” before you front rack carry. 

Every 3 Minutes x 4 sets 

  1. Front Rack Reverse Lunge x 12
  2. Goblet Squat x 30 seconds
  3. Front Rack Carry x 30 seconds

Lunge + Front Rack Carry Weight:

Men – 145/115/95

Women – 95/75/55 lbs

KB Weight:

Men – 24/20/16

Women – 16/14/12 kg

B.

Every 2 Minutes x 4 

  1. GHD HIp Extension x 25
  2. Front Rack KB Carry x 20 seconds

KB Weight:

Men – 28/24/20 

Women -20/16/14 kg

C.

A spin off last week. We have been working A LOT on positional strength with carries and being strong in the front rack position. Crush this segment and finish your workout strong. 

Every 4 Minutes x 4 sets 

  1. Front Rack KB Wall Sit x 60 seconds
  2. Power Clean x 6
  3. Front Rack KB Wall Sit x 60 seconds

Power Clean Weight:

Men – 135/115/95

Women – 95/75/55 lbs

D.

Three sets of:

  1. Reverse Snow Angel V 2 x 15
  2. Single Arm Row x 10
  3. Lateral Raise x 15
  4. Bicep Curl x 10 

Single Arm Row:

Men – 75/55/35

Women – 45/35/25 lbs

Week 5 Day 3

Strength (10 Minutes)

A.

  1. Deadlift x 1 @ 80%

B.

3 EMOM

  1. 3-Position Clean @ 60, 62.5, 65%

Every 90 seconds 

  1. Hang Clean x 1 + Clean x 2 
  1. 70%
  2. 75%
  3. 80%
  4. 80%
  5. 85%
  6. 85%

Every 90 seconds x 3 sets

  1. Clean Pull + Clean @ 90%

Build Muscle (25 Minutes)

A.

Three sets:

  1. Barbell Seated Good Morning x 10
  2. Reverse Hyper x 20
  3. Rest x 30 seconds

B. 

Begin a running clock and complete three sets of:

  1. Goblet Squat x 35
  2. When the clock hits 1:30 complete:
  3. KB Deadlift x 35
  4. When the clock hits 3:00 repeat two more times. 

KB Weight:

Men – 24/20/16 

Women – 16/14/12 kg

C.

Every 4 Minutes x 3 sets 

  1. Bike x 60 seconds
  2. DB Lunge Complex ( Lunge, Lunge, Squat) x 12
  3. Sled Push x 60 seconds*

*If you don’t have a sled perform any sprint x 60 seconds

DB Weight:

Men – 50/35/25 

Women – 30/25/20 lbs

D.

Every 2:30  Minutes x 3 sets 

  1. Weighted Chin Up x 5
  1. GHD Hip Extension x 15
  2. Death March x 25 

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