- Jake Irwin
Iamfitness Programming July 8-13
Monday- July 18th
“Chuck Heavy”
1 mile row
100 pushups
1 mile run
100 thrusters 45/35lb
1 mile row
Abs/core work- 3 rounds
⁃ 10 Mb Travis chucks
⁃ 20 alt v-ups
⁃ 20 plank hold alt ball touches
Tuesday- July 9th
Warm up: Coaches choice
Barbell Cycling - "DT" Complex
On the 2:30 x 5:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Conditioning:
4 Rounds:
1:00 - Toes to Bar/Hanging Knee Raise
1:00 - Power Cleans
1:00 - Thrusters
1:00 - Calorie Assault Bike
2:00 - Rest
Barbell Pounds - 75/55
Wednesday- July 10th
Warm up
Then
Test week
1 mile run for time (record)
Max recovery
2,000 m Row for time (record)
Then
Group 1
Slide board
200 Mountain climbers
150 Knee tucks
100 Glute Bridges
Group 2
5x100 m sprints
Walk back as recovery
Last 10-15 minutes Devoted to stretching
Thursday - July 11th
Warm-up: Coaches Choice
Strength:
5 Sets: 6 Dumbbell Thrusters
3 Sets: 9 Dumbbell Bent Over Rows (each arm)
1 Set: 50 Weighted Sit-Ups
Rest 1:00 between all sets.
Conditioning:
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
15 Dumbbell Front Squats
15/12 Calorie Assault Bike
Bonus: Stretch
Friday- July 12th
Warm-up: Coaches Choice
Conditioning:
3 Rounds:
800m Run
21 Toes to Bar
30 Dumbbell Power Snatches (50/35)
Bonus:
4 Rounds, Not for Time:
18 Banded Good Mornings
15 x 4-Count Flutter Kicks
12 Glute Bridges
Saturday - July 13th
2 rounds - 15 reps each
⁃ Split squat knee strike wall toss R
⁃ Split squat knee strike wall toss L
⁃ Squat hold wall ball
⁃ Mountain climbers on ball (15ea)
20-15-10-5-10-15-20
⁃ kB goblet squat
⁃ kB swings
⁃ kB goblet alt reverse lunge(ea leg)
4 rounds
⁃ Alt dB bench press 1,2,3,4,5
⁃ Bulgarian squat - 12 each
3 rounds
⁃ 1 min band push-ups
⁃ Sled push
⁃ Wall sit hold with plate