Blog Week of 3-25-2024

Quote of the Week 3-25-2024

“Continuous improvement is better than delayed perfection.”

NEWS

Welcome back friends! Please show some love to our Strongman crew this week for competing yet again. This Wolf Pack has been working their tails off and traveling all over the place making a name for Red Woods Fitness. I am supremely proud of them!

PROGRAMMING

The last week of our “Hera” Cycle brings us deloading and assistance based volume. Expect lots of supersets and reps throughout the training week. We get to take one of my favorites, “Krannie” for a spin Tuesday.

LET’S HIT IT!

Monday

Strength

Dips

10-10-10

Superset

Close Grip Bench Press

5-5-5

Metcon

10-9-8-7-6-5-4-3-2-1

HSPU

DB Push Press (CC)

Tuesday

Strength

Front Rack Lunges

10-10-10

Superset

OHS

5-5-5

Metcon

“Kannie”

50-40-30-20-10

Wallballs

Doubles

Wednesday

Strength

Lateral DB Raises

10-10-10

Superset

DB Strict Press

5-5-5

Metcon

4 Rounds

20 Cal Row

15 Box Jumps

20 KBS

Thursday

Strength

DB Biceps Curls

10-10-10

Superset

Chin-ups

5-5-5

Metcon

10 Rounds

100m Run

3 Burpee-Pull-ups

1 MU

Friday

Strength

Snatch Grip Deadlift

10-10-10

Superset

Power Snatch

5-5-5

Metcon

AMRAP 20

1 Power Snatch (AHAP)

5 T2B

10 Sit-ups

15 Air Squats