Performance Unleashed 061421

By |2021-06-10T21:43:33+00:00June 12th, 2021|Performance Unleashed|

Major: Shoulders Minor: Core, Chest Muscle endurance  60/30/30 for all 3 rounds A/B (+ aux movement Between each) Set/Round 1 60 seconds max effort Set/Round 2 30 seconds max effort Set/Round 3 30 seconds max effort Choose a weight that is medium-heavy. This should be challenging! ONE A Upright rows B. DB press or push-press 30 [...]

Performance Unleashed 061021

By |2021-06-08T15:44:22+00:00June 8th, 2021|Performance Unleashed|

Major: Legs, shoulders Minor: Arms TRIPLE DOUBLE 15 Use a higher weight and effort for what you did with 20 rep 2 rounds of 15 reps for 3 supersets. Rest 60-90 Seconds Each set Complete A twice, B twice, and then C twice This should be really HARD! A.  2 Rounds 15 Reps Barbell Squat [...]

Performance Unleashed 060921

By |2021-06-04T21:36:57+00:00June 7th, 2021|Performance Unleashed|

Today is a Rest Day! Recovery: Rest Day Recovery

Performance Unleashed 060821

By |2021-06-04T21:36:34+00:00June 6th, 2021|Performance Unleashed|

Major: Back, Hamstrings Minor: Shoulders Superset 1 15 Pull-ups (5 wide, 5 normal, 5 chin-ups thumbs out) 15 Wall balls (20#) 4 rounds  Landmine row Dropset 5-10-15 Heavy, medium, light *Emphasize squeeze and contraction *Can Sub with back row or machine row 30 Box runners, 15 steps ups with explosiveness on each leg. Use bench [...]

Performance Unleashed 060721

By |2021-06-04T21:35:46+00:00June 4th, 2021|Performance Unleashed|

Major: Chest, Shoulders Minor: Core Anaerobic warmup to wakeup nervous system 30 Second jump rope 5 Burpee to box jump 5 Ball slams, bent over chest pass into the ground 2 Rounds Into.. Incline Press Drop Set 5-10-15 Ex. Three 25# plates (195) for 5 Two 25# plates (145) for 10 One 25# plate (95) [...]

Performance Unleashed 060621

By |2021-06-04T21:35:23+00:00June 4th, 2021|Performance Unleashed|

Major: Legs, back, core  Minor: Shoulders Warmup 30 Second jump rope 10 Push up to mountain climbers 3 rounds 5 min + Build up to heavy’ish Deadlift into.. EMOM every minute for 16 Minute 1 200m row Minute 2 3 Deadlifts at 80% of max Minute 3 10 DB push-press (challenging weight ex. #50/40) Minute 4 [...]

Performance Unleashed 060521

By |2021-06-02T18:55:08+00:00June 3rd, 2021|Performance Unleashed|

  Today is a Complete off Day! Rest Day Recovery

Performance Unleashed 060421

By |2021-06-02T18:53:53+00:00June 2nd, 2021|Performance Unleashed|

Major: Shoulders, arms Minor: Core, Conditioning Light  Work Warmup 8 power clean #185 or 70% of max weight 10 weighted pull-up 12 cals on assault bike (as fast as possible goal: under 30 seconds) 4 rounds 2 min rest For Time (goal10 mins or under) 15 DB lateral raise 15 DB Curls 15 t2b 30 [...]

Performance Unleashed 060321

By |2021-06-02T18:52:36+00:00June 2nd, 2021|Performance Unleashed|

Today is an Active Recovery Day! 15:00 Row 15:00 Bike 15:00 Jog All at about 70% pace Rest Day Recovery

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