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  1. Tiny hpm RelentlessAthletics
    498 - Post

    The Relentless Athletics Manifesto
    We believe that there is no such thing as a quick fix.
    We believe that hard work and the willingness to hustle wins out over better
    genetics, better resources and better talent.
    We believe that perspective leads purpose and purpose drives the process.
    We choose to take long road to success, because the process is greater than
    the achievement.
    We believe that the true path to success and fulfillment lies in the relentless
    execution of the basics.

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  2. Tiny hpm RelentlessAthletics
    Genesis 6.5 - Workout
    Body Parts: Conditioning
    Length: 75 minutes
    Equipment: Erg, Dumbbells
    Workout:

    You have three options today:
    Option 1 – Active Recovery
    Go on a 90 minute hike or ride, unplugged. Enjoy being outdoors and let your
    mind wander for a little while.
    Option 2 – SPP Training
    If you’re training for a specific event like a mud run or an athletic event, use
    today to get in some sport specific training for that event.
    Option 3 – Super Smash Saturday
    A.
    For time:
    Row 1,000 meters
    Complete two rounds of “Cindy” every 250 meters (One round = 5 pull ups, 10
    push ups, 15 squats)
    Yes, you finish with Cindy after you hit 1,000 meters.

    B.
    Three rounds for time:
    Dumbbell Hang Power Clean x 10 reps, 50/30
    Run 400 meters

    C.
    Five rounds for time:
    Pendlay Row x 10 reps, 135/95
    Ab Mat Sit Up x 10 reps
    Incline Push Up x 10 reps
    *Rest 5:00 between workouts
    *Scale movements and loading as necessary

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  3. Tiny hpm RelentlessAthletics
    Genesis 6.4 - Workout
    Body Parts: Shoulders, quads
    Length: 69 minutes
    Equipment: Barbell
    Workout:

    A.
    Every 2 minutes for 12 minutes (6 sets):

    High Hang Snatch x 3 reps

    I want you to focus on having a tall torso and pulling yourself under the bar. Increase weight with each working set if you feel good; otherwise use this time to focus on technique and speed under the bar.

    B.
    Four sets of:
    Front Squat x 10 reps; rest 2:00

    Use the same weight across all four sets; roughly 70-75% 1RM Clean.

    C.
    Four sets of:
    Rear Foot Elevated Split Squats x 12 reps; rest 1:30

    Hold one dumbbell in the Goblet position. Use the same weight across for all working sets. No rest between legs.

    D.
    As quickly as possible:
    75 Single Leg Calf Raises each leg

    Alternate legs as needed. No rest between legs.

    E.
    Two sets of:
    Barbell Overhead Carry, Clean Width Grip x 25 meters; rest 1:00

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  4. Tiny hpm RelentlessAthletics
    Genesis 6.3 - Workout
    Body Parts: Chest, arms
    Length: 60 minutes
    Equipment: DBs, Bar, Wallball
    Workout:

    A.
    Five sets of:
    Dumbbell Power Clean and Press x 8-10 reps; rest 1:30

    Increase weight each set as long as you are able to stay within the rep range and the movement is perfect. No push presses allowed – keep them strict.

    B.
    Four sets of:
    Parallel Bar Dips x Max Reps; rest 1:00

    These should be done strict. If you are unable to do at least 8 reps per set, I want you to give me three sets of diamond push ups for max reps to hammer those triceps.

    C.
    Four sets of:
    Face Pull x 20 reps; rest :30

    Focus on slow and controlled movement and really target your upper back.

    D.
    30/20/10 reps of each:
    Ring Push Ups
    Banded Tricep Extensions

    Rest only as much as needed between movements, but really try to push the pace here.

    E.
    Three sets of:
    Med Ball Rotational Scoops x 6 reps each side (first exercise in video below)
    Rest :30
    Chin Up x 8-12 reps
    Rest 1:00

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  5. Tiny hpm RelentlessAthletics
    GENESIS 6.2 - Workout
    Body Parts: Cardio
    Length: 40 minutes
    Equipment: Erg
    Workout:

    A.
    Practice handstand push ups, wall walks or handstand walking for 15 minutes. Find the appropriate progression from GymnasticsWOD.com and get after it.

    B.
    Six sets of:
    Row 100 meters; rest :30

    Rest 5:00, then:

    Six sets of:
    Row 100 meters; rest :30

    These sprints should be done as hard as possible.

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  6. Tiny hpm RelentlessAthletics
    GENESIS 6.1 - Workout
    Body Parts: back, core
    Length: 70 minutes
    Equipment: Bar, DBs, Pullupbar
    Workout:

    A.
    Five sets of:
    Romanian Deadlift x 8 reps; rest 1:30

    Increase weight each set building to a heavy set of 8 reps.

    B.
    Four sets of:
    Strict Chin Ups x Max Reps

    I want four sets for max reps. Rest 1:00 between sets. Aim to beat your records from week 4.

    C.
    Four sets of:
    Chest Supported Incline DB Row x 8-12 reps
    Rest :10
    Straight Arm Pulldown x 15 reps
    Rest 1:30

    Increase the weight each set as long as you can stay within the rep range. For the straight arm pulldowns – if you don’t have access to a lat pulldown station, use a resistance band looped over a pull up bar. I’m not concerned with a ton of weight on the pulldowns, just getting a solid pump in the lats.

    The 10 second rest is not a typo.

    D.
    Gymnasty
    Four sets of:
    Hollow rocks x 10 reps
    Rest :30
    Parallette Shoot Throughs x 5 reps
    Rest :30

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  7. Tiny hpm RelentlessAthletics
    Genesis 5.5 - Workout
    Body Parts: Cardio
    Length: 35 minutes
    Equipment: Assault Bike, Bar, ERG, GHD
    Workout:

    A.
    For time:
    20 Deadlifts, 225/140
    40 Pull Ups
    40 Calorie Assault Bike
    20 Deadlifts, 225/140

    B.
    Three rounds for time:
    14 Push Press, 95/65
    7 Burpee Over Bar

    C.
    For time:
    50 GHD Sit Ups
    50 Calorie Row

    *Rest 5 minutes between workouts

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  8. Tiny hpm RelentlessAthletics
    Beef Sirloin With Fresh Herb Marinade - Meal
    Ingredients:

    2, 15-oz. beef sirloin steaks; Sea salt and freshly ground black pepper;


    Recipe:

    In a bowl, combine all the ingredients for the marinade and season to taste.
    Pour half of the marinade into another container. Add the steaks, and marinate for 20 minutes at room temperature.
    Preheat a grill or skillet over a high heat.
    Cook the steaks for 5 to 7 minutes per side for a medium-rare steak (or adjust to your preferred doneness level).
    Spread the remaining marinade (the half that you didn’t use for the steaks) over a cutting board, and press both sides of each steak onto the marinade-covered board to pick up the herbs.
    Slice the steaks and serve well coated with the marinade.

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  9. Tiny hpm RelentlessAthletics
    Genesis 5.4 - Workout
    Body Parts: Legs
    Length: 45 minutes
    Equipment: Barbell
    Workout:

    A.
    Every 2 minutes for 12 minutes (6 sets):

    High Hang Clean x 3 reps

    I want you to focus on having a tall torso and pulling yourself under the bar. Increase weight with each working set if you feel good; otherwise use these sets to focus on technique and speed under the bar.

    B.
    Three sets of:
    Front Squat x 12 reps; rest 2:00

    Use the same weight across all three sets; roughly 70% 1RM Clean.

    C.
    Three sets of:
    Rear Foot Elevated Split Squats x 12 reps; rest 1:30

    Hold one dumbbell in the Goblet position. Use the same weight across for all working sets. No rest between legs.

    D.
    Three sets of:
    Single Leg Calf Raise x 20 reps; no rest

    Do 20 reps left and then go right into 20 reps right, then right back into 20 reps left, etc. No rest between legs. This should be tough if you use a full range of motion and move slowly.

    E.
    Two sets of:
    Barbell Zercher Carry x 25 meters; rest 1:00

    Should be taken from the floor

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  10. Tiny hpm RelentlessAthletics
    Genesis 5.3 - Workout
    Body Parts: Chest, Back
    Length: 70 minutes
    Equipment: Bar, Bands, Ball
    Workout:

    A.
    Four sets of:
    Dumbbell Power Clean and Press x 8-10 reps; rest 1:30

    Increase weight each set as long as you are able to stay within the rep range and the movement is perfect. No push presses allowed – keep them strict.

    B.
    Five sets of:
    Weighted Dips x 8 reps; rest 1:30

    Increase weight each set as long as you are able to hit 8 reps.

    C.
    Three sets of:
    Face Pull x 20 reps; rest :30

    D.
    Three sets of:
    Ring Push Up x 12-15 reps
    Rest :10
    Banded Tricep Extension x 20 reps
    Rest 1:00

    Rest 10 seconds between the ring push ups and tricep extensions. Let’s really hammer those triceps.

    E.
    Three sets of:
    Med Ball Rotational Scoops x 6 reps each side (first exercise in video below)
    Rest :45
    Neutral Grip Eccentric Chin Ups x 5 reps (lower in 5 seconds)
    Rest 1:00

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  11. Tiny hpm RelentlessAthletics
    Genesis 5.2 - Workout
    Body Parts: Cardio
    Length: 40 minutes
    Equipment: Erg
    Workout:

    A.
    Practice handstand push ups, wall walks or handstand walking for 15 minutes. Find the appropriate progression based on your ability level and get after it.

    B.
    Four sets of:
    Row 200 meters; rest :45

    Rest 5:00, then:

    Four sets of:
    Row 200 meters; rest :45

    These sprints should be done as hard as possible.

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  12. Tiny hpm RelentlessAthletics
    Genesis 5.1 - Workout
    Body Parts: Full body
    Length: 70 minutes
    Equipment: Bar, paralletes
    Workout:

    A.
    Four sets of:
    Romanian Deadlift x 8 reps; rest 1:30

    Increase weight each set building to a heavy set of 8 reps.

    B.
    Five sets of:
    Weighted Chin Up x 5 reps; rest 1:30

    Increase weight across 5 working sets.

    C.
    Three sets of:
    Chest Supported Incline DB Row x 8-12 reps
    Rest :10
    Straight Arm Pulldown x 15 reps
    Rest 1:30

    Increase the weight each set as long as you can stay within the rep range. For the straight arm pulldowns – if you don’t have access to a lat pulldown station, use a resistance band looped over a pull up bar. I’m not concerned with a ton of weight on the pulldowns, just getting a solid pump in the lats.

    The 10 second rest is not a typo – I want you to move right onto the pulldowns!

    D.
    Gymnasty
    Three sets of:
    Hollow rocks x 10 reps
    Rest :30
    Parallette Shoot Throughs x 7 reps
    Rest :30

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  13. Tiny hpm RelentlessAthletics
    Genesis 4.5 - Workout
    Body Parts: Chest
    Length: 30 minutes
    Equipment: Dumbells, Erg
    Workout:

    A.
    For total reps, complete four sets of:
    In a 3:00 window:
    Row 500 meters
    Man Makers x Max Reps w/ remaining amount of time, 40#/25#

    Rest 2:00 between rounds

    *Row 500 meters as quickly as possible then do as many man makers as possible with the remaining amount of time. Once the three minute mark hits write down your reps and rest until the five minute mark. Repeat for a total of four rounds. Record your total reps.

    Rest until fully recovered, then:

    B.
    For time:
    10-9-8-7-6-5-4-3-2-1 reps of each:
    Weighted Push Up, 45/25#
    Ring Row

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  14. Tiny hpm RelentlessAthletics
    GENESIS 4.4 - Workout
    Body Parts: Legs
    Length: 60 minutes
    Equipment: Bar, DBs
    Workout:

    A.
    Every 2 minutes for 10 minutes (5 sets):
    Power Snatch x 2 reps

    Increase load each set as long as the movement is sound.

    B.
    Two sets of:
    Front Squat x 8-12 reps

    Increase weight each set as long as you are staying within the rep range; rest 2:00.

    Then:

    One set of:
    Front Squat x 15 reps

    After your final working set of 8-12 reps, decrease the weight by ~ 15% and give me one back off set of 15 reps. This isn’t meant to be “all about” – I just want some additional volume here.

    C.
    Two sets of:
    Rear Foot Elevated Split Squats x 8 reps RT
    Rear Foot Elevated Split Squats x 8 reps LT
    Rest 1:30
    Single Leg Standing Calf Raise x 20 reps RT
    Single Leg Standing Calf Raise x 20 reps LT
    Rest 1:00

    Hold one dumbbell in the Goblet position for the RFE Split Squats. Increase the weight each set as long as the technique is looking solid.

    For the Single Leg Standing Calf Raise, stand on top of a 45# plate and go SLOW and CONTROLLED. If you don’t hit 20 reps that’s fine – I just want you to go slow and controlled with each leg, pausing at the top and at the bottom of each rep.

    E.
    Two sets of:
    Single Arm Farmer Carry x 30 yards as heavy as possible.

    No rest between arms. Rest 1:00 between sets.

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  15. Tiny hpm RelentlessAthletics
    GENESIS 4.3 - Workout
    Body Parts: Chest
    Length: 70 minutes
    Equipment: DBs, rings, cables
    Workout:

    A.
    Three sets of:
    Dumbbell Hang Power Clean and Press x 8-10 reps; rest 1:30

    Increase weight each set as long as you are able to stay within the rep range and the movement is perfect. Use this week to find your working weight on this movement, as we’re going to add some more volume here. No push press allowed here – keep your knees locked and blast those delts. Start lighter than you think.

    *If you don’t have dumbbells, a barbell will work just fine.

    B.
    Three sets of:
    Parallel Bar Dips x Max Reps; rest 1:00

    These should be done strict. If you are unable to do at least 8 reps per set, I want you to give me three sets of diamond push ups for max reps to hammer those triceps.

    C.
    Three sets of:
    Cuban Press x 10 reps; rest 1:00

    D.
    Two sets of:
    Ring Push Up x 12-15 reps
    Rest 1:00
    Banded or Cable Tricep Extension x 20 reps
    Rest 1:00

    E.
    Two sets of:
    Split Stance Pallof Press x 30 seconds each side
    Rest :30
    Neutral Grip Eccentric Chin Ups x 5 reps (lower in 5 seconds)
    Rest :30

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