Winter Workouts Week 2 3x3

WINTER WORKOUTS V.2 -Week 2 -With COACH CAP

Winter Strength Workouts with Coach Cap 

will be based on this 3 Day Split:

--Strongman Sets (Multi-joint Moves) are an Upward Progressive Max Effort Set (INTENSITY! Yellin,' Screamin,' Eyes Bulgin'! Long Rest between sets.)

--Super Sets are One Exercise flows into the next.

--Week One: 5x5. Week 2: 3x3. Week 3: 5,3,1 (Max). Week 4: Deload.

--Assists are to strengthen support systems: Minimal resting! Fast - get'tem done. 

--If you don't finish all the assists do it next week or at home!

--You SHOULD HAVE 1 to 3 PARTNERS for the ENTIRE WINTER! Push each other!!!

--Set Up/Clean Up and No Standing Around -- Or Get OUT!

--We are here to WORK! "RIGHT?!" 

              "YES, COACH!"

(WEEK 2 REPS: SUBSTITUTE 3x3 for all BIG LIFTS!)

Workout A Winter- (WARM UP!)

STRONGMAN SUPER SET: Military Press (Bar or Dumbbell) 3x3 / Crock Row 5x15

STRONGMAN SET: Leg Press Dog Sled Routine (Wide / Close 3 x 10 of each position) Max Effort (2 45's More Than Last Week!)

--CRAZY! Dips/Chin Machine Super Set: 3 sets of as many reps as possible (with 35% /45%/55% Assist) (If you are not yelling and growling... you will be).

--Hamstring Curl Machine/Calf Raises 3x10 

--(DB or Bar) SLOW Box Squat: 3x10 / (DB or Bar) Elevated Stiff-Legged Deadlift: 3 x 10 Superset

--Weighted Hip Extension 3x10

--Single Arm Snatch 3 x 5 each arm (Heavy)/ Single Arm Dumbbell Press 3x10 each arm

--Wrist Curls 3x20/Grip Machines 3x10 

--Hallway: 4 Corners (Gauntlet) 3 x 20

Workout B Winter- (WARM UP!)

STRONGMAN SUPER SET: Deadlift: 3x3 (1x20 Rep Set to Finish)

STRONGMAN SUPER SET: Hang Clean: 3x10 / Shrugs: 3x20 

--Hallway: DB Lunges/Farmer's Walk Medley 3 Sets (Down with Farmer's and Back with Lunges HEAVY!)

--Hallway: Weighted Turkish Getups 3x10 each side.

--Cable Lat Pull Downs 5x5 (HEAVY)/Curl Grip Pull Downs 3x20

--Cable Row/Cable Lawn Mowers: Super Set 3x10

--CRAZY! Med Ball slams/Wall Toss Supers Set 3x20 (If you are not yelling and growling... you will be).

--Ab Stiff-leg Push-downs 3x10 /6 inches hold after each set for 60 sec +

Workout C Winter-(Warm up!)

STRONGMAN SUPER SET: Bench Press 3x3/Hammer Curl (5x10)
STRONGMAN SUPER SET: Squat: 3x3/Box Jumps 5x10

--Incline DB Bench Press/Incline Curl Super Set: 3 sets of 10-12 reps each

--Hallway: (DB or Bar) Heavy Floor Press 5x10/Barbell or DB Krock Row 5x20

--Hallway: Med Ball Push-up walkovers 3x10/ Bunny long jump down the hall and back 3 times down and back

--Chin Up/Pull Up (Max)/Dips (Max)

--Machine Leg Extension/Leg Curl Super Set 5x20

--Cable Triceps Pushdowns/Cable Biceps Curls Super Set 5x20 each

--(If I can Bring the Sled Inside: Sled WORK) 

--CRAZY! Knee and elbow and Press the heavy bag x20 for 1 minute x3.  (If you are not yelling and growling... you will be).

Workouts will be posted! Follow Them to keep weight room flow. They may change to mess with you!