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03-18-2019

South Slope CrossFit – American Heavy Athletics

Strongman

Strength A

AM Session:

Warm-Up:

30 Calorie Row, 5 Down, 5 Up

2 Rounds:

–8 Band Pass Thru

–8 Band Pull Aparts

–8 Band OHP

2 Rounds:

–8 Band Around Knees Glute Bridge

–6 Ea Arm KB Bottoms up Press

A: Incline Swiss Bar Bench Press, Paused

Set Every 4:00 x 6 Rounds

**6 Reps Each Set, Goal = Start @ 205, adding weight for the first three sets. Maintain weight for the final three sets. Record weight used for 3 x 6**

B: Push Pull

6 Rounds for Quality

A: 6 Dumbbell Push Press

B: x2 Sets Strict Pull Ups

C: Accessory

Crossover Symmetry

Swiss Bar Flat Bench (3 x 6)

Record weight used in Swiss Bar Flat Bench sets.

Dumbbell Push Press (6 x 6)

Record weight used in sets of dumbbell push press.

Strict Pull Up (6 x Varied)

Record Total Strict Pull Ups Accumulated

Strength B

PM Session

Warm-Up:

–Foam Roll Posterior, Quads

30 Calorie Row (5 Down, 5 Up)

2 Rounds:

8 Frankie + Quad Pull

8 Each Direction Banded Side Steps, 8 Stiff Leg, 8 Bent Leg

5 Glute Bridges

–x1 Set of 10 Reps, Rig Air Squat, Banded Around Knees

A: Safety Squat Bar, No Bench

Set Every 5:00 x 5 Rounds

365 x 3 Reps

B: Accessory

EMOM x 14

Alternating

A: 5 KBS AM 108#

B: Max Consistent Ring Dips

C: Accessory, Midline Conditioning

:20 Work, :40 Rest

6 Rounds

–GHD Sit Ups

–Pallof Left

–Pallof Right

–GHD Reverse Leg Raises (Rev. Hyper style)

Safety Bar Squat (No bench) (5 x 3)

Record weight used for Safety Squat Bar Back Squat

Ring Dips (7 x Varied)

Weightlifting

Warm Up:

30 Calorie Row (5 Down, 5 Up)

Crossover Symmetry Warm Up Circuit

2 Rounds:

–6 Band P-Thru

–6 Band Pull Aparts

–8 Banded Straight + Bent Leg Side Steps

2 Rounds:

–5 Pallof Press Each Side

–3 Knee Jumps

Drill / Barbell Warm Up:

–2 Rounds, 5 Reps Each

–Split Press

–Drop Jerk

Building weight

3 Sets of

2 Pause Dip Split Jerk, 1 No Pause

125-145-165

A: Rack Split Jerk

Set Every 3:00 x 8 Rounds

x1 Rep

**Goal = Sets 1-4 @ 205, increase load for final four sets if reps are solid**

B: Squat + Push + Pull

6 Rounds for Quality, Rest As Needed

A: Front Squat 80% x 2 Reps

B: Split Press x10 Reps (Alternate stance each set, use same weight for both sets even if one side is considerably easier)

C: Strict Pull Ups (Perform two sets to achieve 8+ reps)

D: Barbell Hip Thrust

-Rest as needed

5 Sets of 8 Reps

Split Jerk (Rack) (8 x 1)

Record weight used for Split Jerks

Front Squat (6 x 2)

Split Press (6 x 10)

Record weight used for barbell split press. (Jerk Stance)

Strict Pull Up (6 x Varied)

Record Total Strict Pull Ups Accumulated

Barbell Hip Thrusts (5 x 8)

Record weight used for Barbell Hip Thrust

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