Union Strength

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UNION STRENGTH – MONDAY – 021918

Pause Back squat:

5×3

Dumbell press:

3×12

Bent over rows:

3×12

METCON:

3 efforts, each for time:

20 m broad jump (full squat)

5 clusters AHAP

7 bar facing burpees

*Rest 3 min between efforts

This should be an all-out sprint from start to finish. The clusters should be about as heavy as you can possibly do them for an unbroken set of 5, without too much pausing. I would guess you should be able to do this in around 60 seconds if you are truly going all-out.

 

Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.

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UNION STRENGTH – MONDAY – 021218

Pause Front Squat:

5×3

Push Press (behind the neck):

4×8

Pendlay rows:

3×8

Strength Metcon:

AMRAP 5 MIN:

3 push press (225/153)

5 Front Squats (225/153)

7 deadlifts (225/153)

We’re starting a new cycle this week that is going to focus on good positioning, power, and will include some “mini metcons” at heavier-than-usual loads. Obviously today’s metcon has an extremely heavy loading as prescribed – you should be able to get maybe 4-5 rounds in 5 minutes. It is expected that you’ll need to rest between rounds to maintain the weight requirements.

 

Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.

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UNION STRENGTH – MONDAY – 012918

Back squat:

1×3 @ 70%, 1×3 @ 80%, 5×5 @ 90%

Bench:

1×3 @ 70%, 1×3 @ 80%, 5×5 @ 90%

Romanian deadlifts:

3×12 (very light)

Wide-grip strict pull-ups:

4x ME

This is arguably the most difficult week of back squatting you’ll ever do. That 5×5 @ 90% looks crazy – and that’s because it is. But if you’ve been following the program closely, your “90%” is probably more like your new 85%, so take it with a grain of salt. Take 3-4 minutes between sets if you have the time for it.

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UNION STRENGTH – THURSDAY – 012518

Back squat:

1×3 @ 60%, 1×3 @ 70%, 1×3 @ 80%, 3×2 @ 95%

Bench:

1×3 @ 60%, 1×3 @ 70%, 1×3 @ 80%, 3×2 @ 95%

GDH Sit-Ups:

3×10

Roll out/ mobility

Same notes as for Monday – it has been a very difficult week. Make sure that you spend a good chunk of time (15+ minutes) rolling out, paying special attention to the gluts/quads and hamstrings.

 

Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.

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UNION STRENGTH – WEDNESDAY – 012418

Back squat:

1×3 @ 60%, 1×3 @ 70%, 1×3 @ 80%, 3×2 @ 95%

Bench:

1×3 @ 60%, 1×3 @ 70%, 1×3 @ 80%, 3×2 @ 95%

GDH Sit-Ups:

3×10

Roll out/ mobility

Same notes as for Monday – it has been a very difficult week. Make sure that you spend a good chunk of time (15+ minutes) rolling out, paying special attention to the gluts/quads and hamstrings.

 

Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.