Specificity Strength Phase

This is an 11 week program that we're running in the gym through the end of February 2020.

TUE

18

02-18-2020

Strength

Michael Hulcher

Deload continues... 5 min row / airdyne @ easy pace, then: 5x 10/50 HARD / easy pace Mobility work: 30:00 running clock, do: 20 calorie machine 10 inch worms 30 second active dead hang 30 second overhead hold or handstand hold 10 1/2 kneeling dumbbell presses (R/L)10 single

MON

17

02-17-2020

Strength

Michael Hulcher

This is the last week of the program (otherwise known as the deload week). We're taking it easy, allowing for recovery, growth and adaptation. Next week, we test. 2 min row / airdyne @ easy pace, then: 5x 30/30 HARD / easy pace Mobility / CNS Activation

FRI

14

02-14-2020 Week 9

Strength

Michael Hulcher

5 min row / airdyne @ easy pace, then: 5x 10/50 HARD / easy pace Mobility / CNS Activation Then: Sumo Deadlift6x1@78% Supplemental: 3x12 1 arm dumbbell row

THU

13

02-13-2020 Week 9

Strength

Michael Hulcher

2 min row / airdyne @ easy pace, then: 5x 30/30 HARD / easy pace Mobility / CNS Activation Then: 8 min EMOM Min 1: 15/12 calorie skiMin 2: 15 burpees Then: Paused Bench Press6x1@78% Supplemental: Lateral raise 3x12