PHASE 16 (UPPER & LOWER BODY ACCESSORY AND STRENGTH)

NEW Phase 16 Accessory and Strength.  Please read below to see what movements we will be working over the next 4 Weeks!

 

Wendler (Upper Body Week 1)
Week 1
1RM
A1. Floor Press
2min rest

4 sets
A1. Banded lateral raise 10-15 each
A2. Barbell high pull (banded) 8 reps
A3. Banded face pull (2sec hold)- under hand 15 reps
2:00 rest

3-4 sets
B. BB curls banded 8-12 each
1:30 rest

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Lower Body (Week 1 & Week 4)

4 sets
A1. Heel elevated front squat 10, 8, 5, /10 – 20 reps
A2. DB single leg RDL 10 reps

4 sets
B1. BB hip thrusters 10 reps
B2. DB walking lunges d&b

3 sets
C1. DB split squat hamstring focus 10 each
C2. DB stiff legged deadlift 4010 tempo – 10 reps

– – – – – – – – – – – – – – – – – – – –

Upper Body (Week 2)

Wendler
A1. Floor Press
2min rest

Warm Up:
Every 2:00
5 reps @ 30%
5 reps @ 50%
3 reps @ 60%
Then…
5 @ 65%
5 @ 75%
5 or More @ 85%

Going every 2:00 for working sets

4 sets
B1. Pull-ups 5 reps (weighted)
B2. BB Curl 1&1/2 reps 8reps
2:00 rest

3 sets
C1. Landmine kneeling rotations 15 each
C2. Zottoman curl 8-10 reps
1:30 min rest

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Lower Body (Week 2 & Week 4)

2 – 3 Warm up sets
4sets 8-10ea
A1. Overhead squat 6 reps 4010 tempo
A2. BB RDL 8reps 4010 tempo
2:00 rest

2-3 warmup sets
4sets
B1. Bulgarian Split Squat – quad focus
B2. KB Cossack squat 8 each
1:30 min rest

3 sets
C1. Hollow hold 60 secs
C2. Open hold 60 secs
1:30 min rest

– – – – – – – – – – – – – – – – – – – –
Upper Body (Week 3)

Week 3
Wendler
A1. Floor press
2min rest

Warm Up:
Every 2:00
5 reps @ 30%
5 reps @ 50%
3 reps @ 60%
Then…
5 @ 75%
3@ 85%
1 or More @ 95%

Going every 2:00 for working sets

4 sets
A1. Banded lateral raise 10-15 each reps
A2. Barbell high pull (banded) 8 reps
A3. Banded face pull (2sec hold)- under hand 15 reps
2:00 rest

3-4 sets
B. BB curls banded 8-12 each reps
1:30 rest

————————————————
Upper Body (Week 4)

Week 4
Wendler
A1. Floor Press
2min rest

Warm Up:
Every 2:00
5 reps @ 30%
5 reps @ 50%
3 reps @ 60%
Then…
5 @ 40%
5 @ 50%
5 @ 60%

Going every 2:00 for working sets

4sets
B1. Pull-ups 5 reps (weighted)
B2. BB Curl 1&1/2 reps 8reps
2:00 rest

3sets
C1. Landmine kneeing rotations 15ea reps
C2. Zottoman curl 8-10 reps
1:30min rest2/9/22, 2:06 PM

Categories: WOD