BUILD

PURPOSE:

Week 2 . Classic Pyramid Format. Strength/hypertrophy. This week we will continue our progression through our Classic Pyramids with a different rep range. We start with the volume a little higher with a set of 18. We finish with the intensity a little higher at the top end as we work through to a “heavy 3”. In short,  its worse at both ends.

We then do a max effort set at 90% of our 3 rep Max

 

WARMUP:

Banded Squat Mobility

2 x ( 10 x Banded Good Morning/ 10 x Cossack Squat/ 5 x Jump Squat)

STRENGTH: 

Back Squat + DB RDL. Superset

Sets of: 18,15,12,9,6,3

Then AMRAP @90% of 3 rep Max

 

 

STRENGTH ACCESSORY

30/20/10

Wall Ball @ 20/14lbs + Reverse DB Lunge @50/35lbs + V Ups

10 Minute Time Cap

 

TRAIN

PURPOSE:

This week in Train will be the beginning of our new cycle working towards our 50 Cal RIDE test this week. Athletes will be working on improving overall RIDE strength & capacity.

WARMUP: 

4 Way Movement Mobility

3 Mins Any Cardio

STRENGTH:

Every 2 Mins for 10 Mins

8 Hang Squat Cleans

8 Front Squats

20 Reverse Lunges

MAIN EVENT: 

EMOM x 20

1: 10/5 Burpee Box Jump OVers

2: 200/150M RUN

3: 12 KB RDL

4:200/ 150M SKI

 

COMPETE

WARMUP:

2 Min Bike
+
2 Rounds
10 Candlestick to High Jump
10 Air Squats @ 3030
10 Inchworm to Cobra
10 Slam Ball

STRENGTH:

A. Back Squat; 4 x 5 sets @ 30X1; Rest 2 Mins b/t sets
B. EMOM x 10:
Min 1: 4 x (Power Clean + 2 FS) @ 60% 1RM (Drop Bar after each complex)
Min 2: 8 Dips + 15 Double Unders

MAIN EVENT:

C: Part A
0:00 – 10:00

5 Dips
10 Power Clean and Jerk (95/65)
10 Dips
20 Power Clean and Jerk
15 Dips
30 Power Clean and Jerk

— REST IN REMAINING TIME THEN PROCEED TO PART B —

Part B

10:00 – 20:00

5 Rounds
8 Cal Bike
8 Slam Balls
8 Reverse Lunge (135/95) (4 Per side)

SPRINT

 

PURPOSE:

 

WARMUP: 

 

STRENGTH:

 

MAIN EVENT: 

 

FINISHER: