• 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

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