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 Straight Arm Pull Down + 30 x Plank Reach + 30s Supine Hold)

STRENGTH: 

Rack Pull + Weighted Knee Raises. Superset

18/15/12/9/6/3

For Rack Pulls Use blocks/ plates.. the bar should rest  at knee height

 

STRENGTH ACCESSORY

Then 4 RDS For Time

30 x KBS @70/53

’20 T2B

100ft Heavy Farmer Carry

 

 

TRAIN

PURPOSE:

Today is our 50 Cal RIDE test. Your last 3 weeks have been training for this day. RIDE efficiently, don’t lose pace, finish with a sprint!

WARMUP: 

AMRAP x 6

5 Cal RIDE

10 Jump Squats

10 Spiderman

10 Happy Stars

STRENGTH:

50 Cal Bike Test

MAIN EVENT: 

4 Rounds

8 Double KBS

x2 KB Front Rack March (Ski to Rower)

8 x2 KB RDL

x2 KB Front Rack March Back (Rower to Ski)

(Rest 2 Minutes)

COMPETE

WARMUP:

2 Min Bottom of Squat Active
+
2 Rounds
10 Hamstring Step Outs
10 Jump Squats
10 Reverse Lunge

STRENGTH:

A. 3 Sets at your own pace:
HS Walk x 10-15m
Hold Bottom of Ring Dip x 15-20 seconds
Tall Box Jump x 1.1.1
Hang Power Snatch + OHS x 5

B. Every 2 minutes, for 14 minutes (7 Sets):
Snatch + OHS

MAIN EVENT:

C. 20 Min AMRAP @ 80% effort:
500m Row
50 Cal Bike
25 Snatch (Full)
5 Rope Climb

SPRINT

 

PURPOSE:

 

WARMUP: 

 

STRENGTH:

 

MAIN EVENT: 

 

FINISHER: