Friday 27th September
BUILD
PURPOSE:
We are now entering the Pure Strength phase of our 3 Month Cycle and Building to some new 1 RM . We will be using a 5/3/1Template with added accessory work
WARMUP:
2 x 10 PVC Pass Through
3 x ( 5 x Batwng / 15 x Bent Over Lateral Raise/ 10 x Kneeling DB Strict Press)
STRENGTH:
Strict Press
3 Warm Up Sets
Then
5 Reps @65%
5 Reps @75%
5 Reps + @85% (As many reps as possible)
MAIN EVENT
5 Rounds
10 x Pull UP + 10/10 One Arm DB Row + 50ft Weighted Bear Crawl
On Completion 50 x DB Lateral Raise without setting DBs Down
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:
Line Drills
Then, 10-8-6
DB Curl to press
BOR
Push-ups
MAIN EVENT:
50/35 Man Makers (25/15)
75 Box Jumps
100 Leg Raises
75/50 Calorie ANY Cardio (OR 800/600M RUN)
Cash out:
75 Bicep Curls
75 Overhead Tricep Extensions
(Pick something heavy - Go to failure with bicep curls first, then triceps. Alternate back and forth until you complete 75 of each
COMPETE
PURPOSE
Friday will focus on conditioning, with particular emphasis on our ability to move a barbell and perform gymnastics movements back-to-back.
WARM UP
30 Seconds // 10 Second Transition
Hollow Hold
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
Superman Hold
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
PVC V-Ups
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
CAPACITY BUILDER
(to be completed after Workout)
3 Rounds for Time:
20/15 Calorie Assault Bike
15 Deadlifts (225/155)
15 Toes to Bar
MAIN EVENT
"Gut Feeling"
AMRAP 16:
12 Hang Power Cleans (155/105)
12 Burpee Box Jump Overs (24’’/20’’)
12 Push Jerks (155/105)
12 Bar Muscle-ups
LAUNCH
Week 4/4 of 10-8-6-4-2. Adding weight building to a heavy double.
Bench Chest Opener
2 min Row or Ski
STRENGTH:
10-8-6-4-2
Bench Press
*10/10 Lateral Ball Slams btwn
CONDITIONING: 15 min Cap
12-10-8-6-4-2
Switch Steps (Each Side so 24-20-16-12-8-4)
Push Up to side plank
+ 200m Run After each round
SPRINT
LIFT
Hang power clean, power jerk - every 90seconds for 5 sets, start at 65%
Max hang power clean and power jerk - allow 18 minutes.
Finisher
50 light db curls
50 light DB BOR
50 bench tricep dips
50 sit ups