RIV Accessory Programming

Week of 6/19/17

Posted June 19, 2017

Monday

4 Rounds (each movement)- :30 on/:15 off

1. Alternating DB Shoulder Press
2. Tricep Dips
3. Tricep Extensions (with bar)

Wednesday

Bench Press: 5 sets x 5 reps *heavy*

Bent Over Reverse Grip Row (with bar): 5 sets x 5 reps *heavy*

Bent Over Dumbbell Flys: 3 sets x 10 reps

Friday

Eccentric Pull-ups (5 second hold at the top, 5 second descent): 5 sets x 5 reps

Ring L-Sit Hold: 5 sets of :30 on/:60 off

a. Straight leg, toes pointed
b. Knees to waist height

Week of 6/12/17

Posted June 12, 2017

Monday

500 Meter Row (sprint): 4 rounds

Rest 1 minute after each 500 M

Wednesday

Ring Dips (scale with box): 4 sets x 10 reps

Banded Tricep Extensions: 3 sets x 20 reps

Skull Crushers (Dumbbells): 4 sets x 10 reps

Friday

Hammer Curls (Dumbbells): 4 sets x 10 reps

Straight Bar Curls (Barbell): 4 sets x 12 reps

Heavy Farmer’s Holds (Dumbbells): :45 on/:15 off x 5 rounds

Week of 6/5/17

Posted June 4, 2017

Monday

Single Leg Deadlifts (DB’s): 4 sets x 10 reps

Good Mornings (w/ barbell): 4 sets x 12 reps

Calf Raises (DB’s): 3 sets x 20 reps

Wednesday

Strict Leg Raises: 4 sets x 10 reps (no swing, go to where you can be consistent– hip, elbows, or full range of motion)

Russian Twists (Slam Ball): 3 sets x 30 reps

Weighted V-ups (Slam Ball): 4 sets x 12 reps

Friday

Chin-ups: 4 sets x 10 reps

Hammer Curls (DB’s): 4 sets x 8 reps (heavy reps)

Chest Flys (DB’s): 4 sets x 12 reps

Week of 5/29/17

Posted May 26, 2017

TUESDAY

Weighted V-ups: 4 sets x 10 reps
Russian Twists w/ Plate: 4 sets x 30 reps
L- Sit Hold: 4 sets of :30 on/:30 off

WEDNESDAY

Ring/Box Dips: 4 sets x 12 reps
Tricep DB Extension: 4 sets x 14 reps
Ring Rows: Tabata: 8 rounds- :20 on/:10 off

FRIDAY

EMOTM x 15
Minute 1- :45 Squat hold
Minute 2- :45 Plank hold
Minute 3- 14 Box Jumps

Week of 5/22/17

Posted May 18, 2017

Monday

Straight Leg Deadlifts (dumbbells): 4 sets x 14 reps
Split Squat (dumbbells): 4 sets x 16 reps (8 each leg)
Calf Raises (dumbbells): 4 sets x 20 reps

Wednesday

Seated Strict Press (dumbbells): 4 sets x 12 reps
Bench Press (pyramid going up in weight, down in reps/use same weight when going back up): 10, 8, 6, 4, 2, 4, 6, 8, 10 reps
Lateral Raises (dumbbells): 4 sets x 8 reps

Friday

“Strict Pull-up Work”
Ring Rows: 4 sets x 10 reps
Strict Pull-ups (scale with or without a band to make reps unbroken): 10, 9, 8, 7, 6, 5, 4 Reps
Bent Over Rows (dumbbells): 4 sets x 8 reps

Week of 5/15/17

Posted May 14, 2017

Monday

  • Bent Over Rows 3 x 10 (Overhand Grip) – Squeeze the lats, do not let the bar touch the ground. Start around knee area.
  • Bent Over Rows (Underhand Grip) 3 x 10 – Bend at waist, start around knee area. Come up to belly button, do not let bar touch the ground.
  • Dumbbell Shoulder Press 3 x 10 – Sets should all be working sets, heavy.
  • Ring Rows 3 x 12 – Do not let body drop, and keep in straight line. Pull to chest area.

**Sets x Reps**

Wednesday

  • Upright Rows 3 x 10 – Wide grip snatch grip, bar starts at hip or upper thigh area and pull to higher chest area.
  • Heavy Barbell Shrugs 5 x 15- Shoulders to Ears holding for at least 2 seconds.
  • Barbell Curls 3 x 10- Make sure elbows are in and allow no swing.

Friday

  • 8 minutes to work on HSPU progressions.
    • If you cannot perform handstands, perform 2 wall climbs every minute x 8 minutes.
    • If you are able to perform handstands, do a handstand hold for :30 on / :30 off x 8 minutes.
    • If you have HSPU, pick a number you can maintain and do strict– EMOM x 8 minutes.