Union Strength

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UNION STRENGTH – WEDNESDAY – 022217 – “RACE TO 10,000”

Race to 10,000

Rotating through 1 rep at a time of deadlift, press and backsquat, lift 10,000 pounds.

Rx is 455 deadlift, 185 press and 360 squat, 10 rounds. Keep total to about 10-12 rounds. Rx is 10,000# for men and #6000 for women.

 

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 – TUESDAY – 021417 – BACK SQUAT, FRONT SQUAT, BENCH PRESS, BENT OVER ROW

Back Squat:

1×5 @ 60%, 1×5 @ 70%, 2×5 @ 75%

Front Squat:

1×5 @ 60%,1×5 @ 70%, 1×5 @ 75%

Bench Press:

1×5 @ 60%, 1×5 @ 70%, 2×5 @ 75%

Bent-over rows:

3×8

 

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 – 021317 – BACK SQUAT, FRONT SQUAT, BENCH PRESS, BENT OVER ROW

Back Squat:

1×5 @ 60%, 1×5 @ 70%, 2×5 @ 75%

Front Squat:

1×5 @ 60%,1×5 @ 70%, 1×5 @ 75%

Bench Press:

1×5 @ 60%, 1×5 @ 70%, 2×5 @ 75%

Bent-over rows:

3×8

 

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 – 020817 – BACK SQUAT, FRONT SQUAT, PRESS, PULL UP

Back Squat:

1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70%

Deload day. Every bit as important as max-out day.

Front Squat:

1×5 @ 60%, 1×5 @ 70%, 2×5 @ 75%, 1×5 @ 80%

Press:

1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70%

Wide-Grip pull-ups:

3×10

 

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 – TUESDAY – 020717 – BACK SQUAT, FRONT SQUAT, BENCH PRESS, ROW

Back Squat:

1×5 @ 60%, 1×3 @ 70%, 1×2 @ 80%, 1×2 @ 90%, 1×1 @ 95%, 1×1 @ 102.5%, MAX

Front Squat:

1×5 @ 60%,1×5 @ 70%, 2×5 @ 75%

Bench Press:

1×5 @ 60%, 1×3 @ 70%, 1×2 @ 80%, 1×2 @ 90%, 1×1 @ 95%, 1×1 @ 102.5%, MAX

Bent-over rows:

3×8

 

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 – 020616 – BACK SQUAT, FRONT SQUAT, BENCH PRESS, ROW

Back Squat:

1×5 @ 60%, 1×3 @ 70%, 1×2 @ 80%, 1×2 @ 90%, 1×1 @ 95%, 1×1 @ 102.5%, MAX

Front Squat:

1×5 @ 60%,1×5 @ 70%, 2×5 @ 75%

Bench Press:

1×5 @ 60%, 1×3 @ 70%, 1×2 @ 80%, 1×2 @ 90%, 1×1 @ 95%, 1×1 @ 102.5%, MAX

Bent-over rows:

3×8

 

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.