Wednesday September 4th
BUILD
PURPOSE:
All Body Build. Power. Athleticism . Barbell Cycling
WARMUP:
PVC Complex
3 x ( 30 sec Structural Row + 5/5 Single Leg DB Deadlift + 5 x Tall BJ)
Then: Barbell Primer for PC (Coaches Choice)
STRENGTH:
Barbell Complex . 3 x Power Clean + 2 x Front Squat + 1 x S2O. E90s for 6 Rounds. Ascending to Max
MAIN EVENT
Cash In : 400m Run
With Partner . Goal is 150 Wall Balls Each. YGIG Style. EMOM both Players must perform 4 Power Cleans @80% of Barbell Complex. Workout can also be done solo.
Cash Out: 200m Run
20 Min TC
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:
Teams of 3-4
1500M SKI (Switch every 10 Pulls)
After Each Round 8 Mountain Climbers + 3/5 Pushups
MAIN EVENT:
EMOM x 40
:40 RUN
10/10 Standing Banded Russian Twists
:40 BIKE
15 DB Overhead Tricep Extensions
LAUNCH
Week 1/4 of 10-8-6-4-2. Adding weight building to a heavy double.
WARM UP:
PVC Pipe Sequence (Front Rack Stretch)
PVC Power Clean Prep
3 Rounds
10 Broad Jumps (land in squat)
10 DB Power Cleans
30s Deadhang Hold
STRENGTH:
10-8-6-4-2
Power Clean (BB or DB)
*10 Leg Lifts Btwn
CONDITIONING:
EMOM 15 Min
1. 6/8cal Row
2. 10 DB Lunge
3. 12 Push Press
SPRINT
Warm Up: Line Drills
Then..
3x 300m 80%
Rest 1:1
Emom 12min
:40 Weighted Box Jumps
100m
:40 Hurdle Hops
4 Rounds
10 DB Vert Jumps
:20 Sled Sprint
10 Box Jump Overs
1min Rest