MuratTraining

  030623 Saturday  1. Diamond Push-ups@  5 sets: 10 reps *Rest 1:00-1:30 b/t sets Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete. https://youtu.be/iKPYFK9QYps 2. Chin ups@ 5 sets: 10 reps *Rest 1:00-1:30 b/t sets *Weighted reps – add weight if able Focus: Quality form on pushups and chin-ups. Chin-ups should be done with a supinated (underhand grip). Athletes should use a band across the rig if assistance is needed for quality reps. 3. Tricep Dips@ 4 sets: 10 reps *Rest 1:00-1:30 b/t sets Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist. 4. Standin...

  020623 Friday  1. Shoulder Press@  5 sets: 6 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load. Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading. 2. Bottom up Single Arm Kettlebell Press@ 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and pote...

  010623 Thusday Monostructural  https://youtu.be/MRcRqFyrAJg

  310523 Wednesday  1.Back Squat@  5 set: 6 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load. Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs. 2. Deadlift@ 5 set: 6 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load. Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps. 3. Elevated Heel Goblet Squat@ 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. S...

300523 Tuesday 1. Weighted Pull ups@  5 sets: 6 reps *Rest 2:00-2:30 b/t sets Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. 2. Bent Over BB Row@ 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/u...

  290523 Monday 1.Bench Press@ 5 sets: 6 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps. 2. Incline Barbell Bench Press@4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight and stay the same or build across all sets. Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps. 3. Double DB Bench Press@ 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight and stay the same or build across all...

 270523 1. 3 rounds for time of: 50-calorie row 15 Db Push Press 15kg 10 Burpee over rower RPE 8 2. 5 Rounds 10 Deficit Pushups 10 Chin-ups 10 Tricep Dips 10 Single Dumbbell Waiter Hold Curl 7 reps Single Arm KB Situps Left 7 reps Single Arm KB Situps Right 20 KB Front Rack March Steps (each side) -Rest 2 min b/t round- https://youtu.be/8EBucDnJR4A https://youtu.be/QtMs6Kf2nwE https://youtu.be/l-KEO9ycD1M https://youtu.be/ZcM8ZXYiyog

 260523 1. 4 sets 20 calorie Row OR 200m Run 10 Dumbbell Squats 2x15-17,5kg -3 minute recovery bike b/t sets- 2.  4 Rounds 10 Barbell Strict Press @ 50-60% of 1rm or heavy single 10 Seated Arnold Press@ moderate weight 10 DB Snow Angel Raise@ light weight – maintain quality 15 Glute Bridges on Floor – 1 second hold at top 15 Russian Kettlebell Swing @ moderate weight -Rest 3 min b/t round- https://youtu.be/D07XHj7G7iA https://youtu.be/BmjlQ8FtteE https://youtu.be/THVaRm89i1Q 2. 

 240523 1. Tempo Below Parallel  Box Squats @ 6/10 RPE 5 Tempo Below Parallel  Box Squats @ 7/10 RPE 5 Tempo Below Parallel  Box Squats @ 8/10 RPE 5 Tempo Below Parallel  Box Squats @ 9/10 RPE 5 Tempo Below Parallel  Box Squats @ 10/10 RPE *The tempo is 5 seconds down, pause at the bottom, explode up *The intention behind these is to STICK TO THE TEMPO. Do not go off of percentages, go off of RPE's.  *rest as needed between sets https://youtu.be/GYl7kxflT1s 2. 8 Wide Grip Bench Press @ 7/10 RPE AMAP in :30 Close Grip Push Ups  Rest as needed 8 Wide Grip Bench Press @ 8/10 RPE AMAP in :30 Close Grip Push Ups  Rest as needed 8 Wide Grip Bench Press @ 8.5/10 RPE AMAP in :30 Close Grip Push Ups  Rest as needed 8 Wide Grip Bench Press @ 9/10 RPE AMAP in :30 Close Grip Push Ups  Rest as needed 8 Wide Grip Bench Press @ 10/10 RPE AMAP in :30 Close Grip Push Ups  * You will do 5 sets of 8 wide grip bench press (40 total reps) and 5 set...

 230523 1. AMRAP 8 Minutes 8 Alt Db Snatches 15-17,5kg 8 Burpee over Db 8 Db Goblet Squats 15-17,5kg 2. Mini-Pump Session  4 Rounds 7 Strict Pullups @ band assisted if needed 12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality 10 Supported Single Arm DB Tempo Row (each side)@ moderate weight  20 Bent Over Banded Tricep Extension -Rest 3 min b/t round- https://youtu.be/kxeklf1Tkhw https://youtu.be/QBjaGx8mS1o

 220523  1. 3 Tempo front squat (5 seconds down and 5 seconds up) @ 5/10 RPE 3 Tempo front squat (5 seconds down and 5 seconds up) @ 6/10 RPE 3 Tempo front squat (5 seconds down and 5 seconds up) @ 7/10 RPE 3 Tempo front squat (5 seconds down and 5 seconds up) @ 7/10 RPE *Rest as needed in between sets *The intention behind these tempo front squats is perfect squat mechanics and staying light enough to where you can stick with the tempo. Stick to RPE's and don't worry what percent you are hitting! 2. 5 Tempo Barbell strict Press @ 5/10 RPE + 10 DB Push Press (50/35#) 5 Tempo Barbell strict Press @ 5/5/10 RPE + 10 DB Push Press 5 Tempo Barbell strict Press @ 6/10 RPE + 10 DB Push Press 5 Tempo Barbell strict Press @ 6.5/10 RPE + 10 DB Push Press 5 Tempo Barbell strict Press @ 7/10 RPE + 10 DB Push Press You will do 5 sets of 5-5-5-5-5 reps of Tempo Strict Press (25 total reps) and 5 sets of 10 DB Push Press (50 total reps) *The intention behind these tempo strict is perfect pre...