Thursday Oct 17
BUILD
PURPOSE:
We are now entering an exciting new 3 Week Cycle. Using the numbers we acquired during our testing week we will have two strength days that will utilise the Fats Twitch Drop set Method. Lifting not here days will be in the upper percentiles (85 and over) and will focus on our absolute strength with the ultimate goal of course of becoming stronger. Our Primary lifts will be accessorise with heavy accessory work and short anabolic sprints. Their will be two metabolic lifting days that work on lower percentiles and focus on hypertrophy (the development of lean muscle tissue and we will follow a modified Y3T protocol . Week 1 Will focus on Type 2B Fast Twitch fibres and we will focus on the 6-12 Rep Range , Week 2 will focus on Type 2A Fats Twitch fibres where we will focus on 14 -18 Reps and in Week 3 we will focus on slower twitch fibres with 20+ Reps. Eccentrics will be in the 2-3 s Range throughout . These variations and stimuli will “shock “ the muscles in to further development and help us make further strides toward improved physique and performance.
WARMUP:
Lower Body Mobility
3 x ( 8 x Banded Barbell Bridges / 10 x Hamstring Sliders/ 10 x Strict T2B)
STRENGTH:
Metabolic Conditioning Type 2B Fibre Emphasis
Tempo 3101
Build to perceived 8 RM on :
Box Squat
Barbell RDL
Bulgarian Split Squat
Then perform 5 Working Sets, minimal rest between movements. 90 sec rest Between circuits.
MAIN EVENT
21/15/9
KB Swings
Box Jumps
DB Walking Lunges
TRAIN
PURPOSE:
Finishing up the summer we are going to ramp up the conditioning a bit more to work off all our bad decisions from the past few months. During this time don’t worry about being the fastest in class just focus on moving for the entire duration of your set task.
WARMUP:
10 Samson Lunges
20 Toe Touches
10 Happy Stars
5 Inchworm to Cobra
60 High Knees
STRENGTH:
8 Double KB Deads
100M SPRINT
MAIN EVENT:
5 Rounds
20 Pulls on SKI Erg
5/5 Staggered Deads
10 Double DB Snatch
8/5 Box Jump Overs
30 Sled Push
Rest as needed - Have next partner go when Partner in front gets half way through DB Snatch
COMPETE
PURPOSE
Once again, this coming week is all about maximizing our performance on Open Workout 20.2. We want to keep our lungs at the ready and our higher-level skills sharp, while still feeling fresh and ready to roll on Saturday. Those of us who are gluttons for punishment will be re-testing 20.1 on Monday.
WARM UP
3 Stations
1 Minute Easy Bike
1 Minute Active Spidermans
1 Minute Slamball Ball Foot Taps
1 Minute Moderate Bike
1 Minute Active Samson + Air Squat
1 Minute Slamball Deadlifts
1 Minute Faster Bike
1 Minute Push-up to Down Dog
1 Minute Slamball Strict Press & Reach
STRENGTH
Midline Strength
5 Sets:
5 Strict Toes to Bar
:10s TTB Static Hold (at the top)
:10s TTB Negative
*not necessarily unbroken, rest as needed between sets.
MAIN EVENT
”Blade Runner”
On the 4:00 x 6 Rounds
400 Meter Run
15/12 Calorie Row
12 Chest-to-Bar Pull-up
LAUNCH
Week 3/4 of 5x5 with Tempo Work. 5-2-1-1 Working Time under tension and the ability to stabilize in the bottom position of a movement.
WARM UP:
3 Min Bike
30/30 Pigeon Stretch
3x10 each Banded Sequence (monster band around feet)
- Standing March (each leg)
- Lateral Up + Over (each way)
- Side Shuffle (each leg)
- Tempo Jump Squat
STRENGTH: 5x5 with 5-2-1-1 Tempo
Back Squat * 1 min Weighted Plank Between
CONDITIONING:
Every 2 Min 16 Min
- 12-16 DB Over the Shoulder
- 16 Burpee Pull Ups
SPRINT
WARM UP: LINE DRILLS
10x :25 Sec All Out Effort
1min Rest or FTL
EMOM 12MIN
1. 12 BOX JUMP OVERS
2. 120M SPRINT
3. :40 PLANK UP DOWN
EMOM 10MIN
:40 WEIGHTED HIGH KNEES
2. 100M
3. :40 SKATERS