A quick word on the SWOD programming. We are currently ending our 6-week cycle of high volume. We are also going to transition movements out for the 1x8's we have been doing. Yes, I tricked you into finding your 8RM on the current movements. New movements will be cycled in for the next 8RM. For the core lifts, we will start decreasing the reps and increasing the percentages. We will test for 1RM at the end of this cycle before summer starts. I will not ask you to test again. That is what the Ultimate Lift Off is for which some of you should start thinking about...and it should not take much thought as I expect you all to participate. 

Monday 2/15

Back Squat
8x3@75%

Front Squat
1x8@60%

Accessory Work:

Seated Box Jumps
3x8

Weighted GHD Hip Extensions
3x15

Barbell Lateral Lunges
3x10 per leg

Ab Finisher:

25 Candle Levers

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Thursday 2/18

Bench Press
8x3@70%

Strict Press
1x8@50%

Accessory Work:

Incline DB Bench
20-20-20

Close Grip Strict Pull Ups
3xMax Reps

Bent Over Yates Rows
3x12

Ab Finisher:

Accumulate 1:00 L-Sit

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Saturday 2/20

Sumo Deadlift
10x2@75%

Dimmel Deadlift
1x20@30%

Accessory Work:

Snatch Grip Barbell GHD Extension + Row
3x10

Weighted Box Jumps
3x8

Straight Arm Banded Pull Downs
3x30

Ab Finisher:

3x10 Pike Leg Lifts


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