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Physical Program
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parallax_method_5__hover_enabled=”on” parallax_method_6__hover=”on” parallax_method_6__hover_enabled=”on” use_background_color_gradient__hover=”off” use_background_color_gradient__hover_enabled=”off” background_color_gradient_start__hover=”#2b87da” background_color_gradient_start__hover_enabled=”#2b87da” background_color_gradient_end__hover=”#29c4a9″ background_color_gradient_end__hover_enabled=”#29c4a9″ background_color_gradient_type__hover=”linear” background_color_gradient_type__hover_enabled=”linear” background_color_gradient_direction__hover=”180deg” background_color_gradient_direction__hover_enabled=”180deg” background_color_gradient_direction_radial__hover=”center” background_color_gradient_direction_radial__hover_enabled=”center” background_color_gradient_start_position__hover=”0%” background_color_gradient_start_position__hover_enabled=”0%” background_color_gradient_end_position__hover=”100%” background_color_gradient_end_position__hover_enabled=”100%” 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2019
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APR 22-28
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Happy Easter Everyone.
Been loving that people are asking more questions on the blog, keep that up, and thank you to those that are responding back quickly with helpful answers.
Going to continue hammering on it this week. Would love to see you guys post up some of the workouts on Instagram with the #BridgesPhysicalProgramming so I can see some video! Tag me in it too.
-Josh
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Run
3 sets
2 mile run
Walk 800 meters between
20 min emom
Odd min deadlift 8 reps @80%
Even min bench 8 reps @ 80%
Then-
2 max sets of push ups
Rest 2 min between
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1 power clean plus 3 jerks x 6 sets building
Front squat
6×3 @80%
Jerk recoveries (YouTube this)
6×3 @100-105% of 1rm Jerk
21-15-9
Cal row
Thruster 135/95
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Strength and Core work (less time but harder work this week):
EMOM 12:
1. :40 of Hollow Rocks
2. :30 of Arch Rocks
3. 20 V-Ups Flutter Kicks
Metcon:
100 Air Squats
80 Push Ups
60 Sit Ups
40 Burpees
20 Handstand* push Ups (Strict)
*Scale these to pike Push ups if needed.
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Back squat
5×5 @77-80%
20 min emom
Odd min 18/15 cal assault bike
Even 18 sit-ups
4 sets
20 strict dips
10 dB row each arm
10 waiter press each arm (ref YouTube if they need to see what these look like)
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Power snatch 6×3
@80-85%
Snatch pulls 5×3
@ 90%
Clean pulls 5×3
@90%
5 rds
400 meter run
7 bench 225/155
Rest 10 min
3 rds
10 wall climbs
10 manmakers 55# db/40#
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In a 5 minute window:
800m Run
Max DB Snatches (alternating) in remaining time
Rest 4 minutes
In a 5 minute Window:
800m Run
Max DB Hang Clean and Jerks (Switching arms every 5 reps) in remaining time
Rest 4 minutes
Repeat Each set again.
So run/snatch, run/HCJ, run/snatch, run/hcj
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Swim
Warm up
5×100 on 2 min
4×50 on min
8×25 on 35 sec
Main
8×200 on 4 min
400 finish
Tread water for 5 min hands out of water for as much as you can
Power snatch 6×3 @80%
Snatch pulls 6×3 @90%
Then-
50 dB snatch 100#/70#
25 burpee pull ups
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5 rds
20/18 cal bike
10 power cleans
20/18 cal row
Cleans by rds change weights right after you finish the set of cleans
1st rd 135/95
2nd 155/105
3rd 185/125
4th 205/145
5th 225/155
1 clean plus 3 jerks
Stay light 70%
for 6 sets across
Back squat
6×3 workin sets above 80%
Jerks
6×3 @80%
8 min amrap
30 du zues rope (or 50 du)
4 power snatch 185/125
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Back Squat:
5 reps every minute for 8 minutes
Work at something slightly challenging. If you don’t have a barbell, do a goblet squat, 10 of them ever :30, for 6 rounds.
Then:
AMRAP 12:
5 Burpees over the bar
10 Deadlift 185/125
50 Double Unders
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Rest Day
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10rds
100 meter row try to get exactly 100 meters
Every meter you are off
Do double burpees of that number
Then-
50 yard sled push rest 1:1
Empty x2
15# x2
30# x2
45# x2
60# x2
75#x2
45×4
Empty x4
Strict Pull ups rest 1:1
10-9-8-7-6-5-4-3-2-1
3 sets
20 ghr
10 dumbell Single arm rows 100#/70# db each arm
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Rest Day
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Run
1×800 rest 1:1
4×400 rest 1:1
6×200 rest 1:1
3 rds
8 wall walks
100’ farmers carry 100#/70# each hand
2 rope climbs
2 sets of max sit ups
Rest 2 min
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Work to a heavy power clean in 6 working sets above 80%
Then
5-4-3-2-1
Power clean 255/155
Bench 225/155
Rest 4 min
Repeat
7 rds
10/8 cal bike
3 deads 405/275
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Strict Press:
4 sets of 4 reps, heavy as possible.
If you only have DB/KB, accumulate 50 Presses per arm, in 5 sets of 10/arm
For Time:
4 Rounds for time
30 Goblet Squats 50/35
30 Kettlebell Swings
30 Push Ups
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100/80 cal bike erg
100 wall balls 20/14
100 strict pull ups
100 single arm devil press 55#/40# (switching arm)
Rest 15 min
20 min max meter row
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Snatch6x3
@ 80-85%
Speed pulls 6×3
@90-95%
50 cal bike
50 manmakers 55#/40# db
50 cal bike
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Running Day:
Warm up:
Jog for 5 minutes
Toe and heel walks, inside and outside of foot walks, toy soldiers, etc.
Run 800 M at easy pace
Right into 400m medium pace
Right into 200m hard pace
rest walk 3 minutes.
5k RUN, Time to PR.
Cool down:
Jog/walk for 4 minutes, stretch out
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Rest Day
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(If you are wrecked, take a rest day)
row 1k
Rest 1 min
500 meter
Rest 45 sec
300×3
Rest 20 sec
500 rest 45 sec
1k
Clean and jerk
1 clean 2 jerk
6 sets
80% or higher
Then
2 rds
50 thrusters 95#/65#
50 ttb
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Rest Day
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