Friday September 6th
BUILD
PURPOSE:
New Cycle. We now move in to the 2nd phase of our 9 week monster cycle. This cycle will see a reduction in volume and an increase in intensity (weight). We will be increasing the T.U.T via tempo training and working in rep ranges of 6-12. Increases in Strength/ Structure and Functional Hypertrophy can be expected. Muscular Met Cons will be included for accessory work/conditioning.
WARMUP:
3 x ( 10 x Bent Over Lateral Raise/ 10 x Kneeling DB Press . 5 x Jumping Ball Slam)
STRENGTH:
Shoulder / Back Tempo Circuit. All Movements are 5211 Tempo
Strict Press x 6
Banded Pull Ups x 6
Arnold Press x8
Supinated Barbell Row x8
1 Min Rest
5 RDS
STRENGTH ACCESSORY
6+6 Dumbell Clean and Press
6 x Renegade Row ( 1 x Push + 2 x Pull = 1 Rep)
100 Ft Heavy Farmer Carry,
12 Min AMRAP
TRAIN
PURPOSE:
TRAIN will start to focus on transitioning to slightly heavier weights. The focus with your movement should still be quality even though you are moving faster in a conditioning biased class. Each week keep note of weight you used and try to slightly increase or match that weight each week following.
WARMUP:
1/2 Tabata
1: SA OH Hold (Right Arm)
2: SA OH Hold (Left Arm)
3: Russian KBS
4: Plank Pulls (Renegade Row w/ No Pushup)
MAIN EVENT:
3 x 3 Min AMRAPS - Rest 1 Min Between Rounds, 2 Mins Between Stations - Start each round where you ended on the one prior. PERFORM 3 ROUNDS OF 1 STATION BEFORE ROTATING
(With Big Group partner them up and have them perform an AMRAP of weighted movement until other partner completes Cardio)
10 DB Clean and Press + 8/5 Cal SKI
12 DB Hammer Curls + 10/7 Cal ROW
15 DB BOR + 100/80M RUN
COMPETE
PURPOSE
As this cycle draws to a close, we’re retesting some benchmarks. Regardless of where we are in our training this summer, having objective numbers for our strength and capacity is always useful, so let’s get after it today.
WARM UP
Line Drills
STRENGTH
I. Ring Muscle-Ups
Max Unbroken Set
then,
II. Take 12 minutes to establish:
10-Rep Max Thruster
MAIN EVENT
”Charlie Horse”
For time:
10 Wallballs, 15/12 Calorie Assault Bike
20 Wallballs, 15/12 Calorie Assault Bike
30 Wallballs, 15/12 Calorie Assault Bike
40 Wallballs, 15/12 Calorie Assault Bike
50 Wallballs, 15/12 Calorie Assault Bike
LAUNCH
Week 1/4 of 10-8-6-4-2. Adding weight building to a heavy double.
Bench Chest Opener
2 min Row or Ski
10 Bench Flys
10/10 Single Arm Bent Over Flys
10/10 Burt Reynolds
10/10 Elevated Lateral Lunges on bench
STRENGTH:
10-8-6-4-2
Bench Press
*10cal Row Btwn
CONDITIONING:
12-10-8-6-4-2
KB Cossack Squat (each side)
KB Sumo Deadlift High Pull
+ 200m Run After each round