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:

3 x ( 20 x Banded Pull Apart/ 8+8 Burt Reynolds / 15 x DB Floor Press)

STRENGTH: 

Bench Press + Pull Ups

Sets of 18/15/12/9/6/3

Then AMRAP At 90% of 3 Rep Max

STRENGTH ACCESSORY

EMOM x 12

Minute 1 : 12 x Decline DB Press AHAP

Minte 2: 12 x Penday Row AHAP

Minute 3: Max Effort Inverted Row

 

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: 

10 Min AMRAP

20 Devils Press

1min Plank

20 Air Squats

1Min Shoulder Taps

MAIN EVENT: 

3 Rounds Total

2 Mins Per Station / :30 Rest Between Rounds

1. 20/15 Cal RIDE (Rest the remainder of the time if you finish before 2 Mins)

2. :30 DB Snatch

:30 DB Press

:30 DB Floor Press

:30 DB Press Hold

3. 30/20 Cal ROW

4. :30 Weighted Russian Twists

:30 Weighted Sit ups

:30 Push ups

:30 Hand Release Burpees

 

COMPETE

PURPOSE:

 

WARMUP:

PRIMER:

 

STRENGTH:

 

 

MAIN EVENT:

 

 Homework

SPRINT

 

PURPOSE:

 

WARMUP: 

 

STRENGTH:

 

MAIN EVENT: 

 

FINISHER: