11-30-20 COMP PREP Max Effort Monday
Main work 3in deficit deadlift 3x1x90% Work up in weight, then pull 3x1x90% or above. Remember, the goal is 90% but if it feels GREAT and your form is there, go for higher Squats 3x6x65% Reverse hyper 4x25x70% Kb deadlift...
11-27-20 COMP PREP Friday m/e upper
Main work Floor press 3x1x90% Get 3 heavy singles in a 90% or more. Go for a PR only if you know for a certain you'll get it. Bench close grip 5x3x80%Note- for some of you nursing a shoulder, close...
11-26-20 COMP PREP Thursday d/e lower
Main work SSB or Camber Box squats 12x2x55% + 25% band tension or chains
Set box height at comp depth height Deadlifts 6x2x60% + 30% chains or band if it moves well Auxiliary work Reverse hyper 5x15@70%
“flexed feet” Back extension 5x8-10...
11-25-20 COMP PREP Wednesday Recovery and Restoration
Wednesday's work is focused on recovery and body awareness. We are strengthening "the Pillar". Focus on activation of the muscle group and movement. Blood flow versus power for today.  Take it lighter on the weights if you need to.  Warm...
11-24-20 COMP PREP Tuesday d/e upper
Main work Bench 8x8x60-75%
The percentage is a range. Find the range you can hit all sets & reps. 8 sets of 8 reps is rough and we only have 2 weeks of it. Make note of your weight today, We'll...
11-23-20 COMP PREP Monday max effort
We're moving into comp prep for Feb 6th competition date. Even if you're not competing you'll be following the same programming and doing a max testing day for 1 rep maxes on squat - bench- deadlift on Feb 6th. Sign...
11-20-20 WEEK 3 of 3 week cycle. FRIDAY Max Effort upper
Main work Bench - carpet press 4x6x60%, then 3x1x90%  comp grip Incline bench 3x6-8 @70%Percentage is based on your 1 rep max incline bench. If you need to substitute and use dumbbells, pick a moderate/heavy weight Auxiliary work Lat pull...
11-19-20 WEEK 3 of 3 week cycle. THURSDAY d/e lower
Main work Box squats 8x2x65% + 25% chain or bandIf you don't have access to chains or bands, use straight bar weight @85-90%. Percentage is based on your 1 rep box squat max. D/E days are  for speed, lower weight...
11-18-20 WEEK 3 of 3 week cycle. WEDNESDAY light recovery
Warm up Yoga flow- forward fold- plank- updog- down dog- lunge with twist - swan pose.  Make sure to do both sides Workout Complete the following 4x12-15 db or barbell shrugs 4x 20-30 secs bench lockout holds - bamboo or...
11-17-20 WEEK 3 of 3 week cycle. TUESDAY volume upper
Main work Bench 6x6add 5lbs from last week's volume work. If you missed last week and just joining in today, the work is 6x6x75-80% DB tricep press 4x8-10 heavy as possibleneutral grip- elbows closer into the body HERE Auxiliary work...
11-16-20 WEEK 3 of 3 week cycle. Monday Max Effort Lower body
Main work Anderson Squat 3x1x90%+Work up to 3 singles at 90% or aboveFor today, set safety pins so that you are above parallel when positioned under the bar Squats 4x6x65% Auxiliary workTraining note: do a warm up set or two...
11-13-20 WEEK 2 of 3 week cycle. FRIDAY Max effort upper
Main work Bench from pins 4in from chest 3x1Get 3 singles in at 90% or above Close grip 5x5x70% Auxiliary work Snatch grip barbell rows 5x6-8 -moderate/heavy DB incline row 5x6 each side- moderate/heavy Db lateral side raise pyramid: 4x10...
11-12-20 WEEK 2 of 3 week cycle. THURSDAY D/E lower body
Main work Box squats 10x2x55% +25% band tension or chains Deadlifts 10x1x65% chains or bands if it moves with speed Auxiliary work Reverse hyper 5x15 @70% of your 1rep max squat weightNote- if you're new to loading the reverse hyper,...
11-11-20 PL WEDNESDAY Conditioning
Warm up Yoga flow- forward fold- plank- updog- down dog- lunge with twist - swan pose.  Make sure to do both sides Training notes:  3 people to the conditioning workout at one time. If you're working in a group larger...
11-10-20 WEEK 2 of 3 week cycle. TUESDAY volume upper
Main work Bench 6x6x75-80% - comp gripMake note of your weight today, We'll be adding 5lbs each week for 2 weeks, so be sure that today you choose a weight you can get all reps without failure. PERFECT FORM! DB...
11-9-20 WEEK 2 of 3 week cycle. MONDAY Max Effort lower
Warm upTake time to roll out any tight spots, dynamic movements to get bloodflow,  & address specific mobility issues you may be having, then: 1 sled trip 1x20 reverse hyper, GHD or back extension- light 1x20 sit ups Main Work...
11-6-20 WEEK 1 of 3 week cycle. Max Effort upper
Training notes: We have lots of work to get through today. If needed, split this workout up into two separate sessions. This weekend try to get in some ab work and light stretches for tight spots. Reminder that Coach Wheeler...
11-5-20 WEEK 1 of 3 week cycle. Lower body d/e
Training notes: We'll be working speed/dynamic effort work for the next 3 weeks on volume days or dynamic effort days. On d/e work, your squats should move well and with speed. If they look like grinders, you need to lower...
11-4-20 Conditioning and abs
Warm up Yoga flow- forward fold- plank- updog- down dog- lunge with twist - swan pose.  Make sure to do both sides Training notes:  3 people to the conditioning workout at one time. If you're working in a group larger...
11-3-20 WEEK 1 of 3 week cycle. Upper body d/e
Warm upTake some time to do stability work prior to benching. After pre warm up with bands: bamboo overhead holds 1x40 secsif you don't have a bamboo bar, sub with bottoms up kb holds banded row to rotation to press...