BUILD

PURPOSE:

Reverse Pyramid training Week 2. Try to add 2.5-5lbs from last week or increase reps on AMRAP Sets

 

WARMUP:

4 x (8 Barbell Glute Bridge + 10 x Hamstring Slider + 5+5 Single Leg Deadlift)

 

STRENGTH: 

Sumo Deadlift

3 x8 Warm Up Sets Building to 8RM

Then 2 x AMRAP

Set 1: Heavy Set . AMRAP 8-12 Reps

Set 2:Medium Set 12-15 reps

 

 

STRENGTH ACCESSORY

15 Min EMOM

Min 1 : 8 x Box Squat

Min 2: 15 x Weighted Knee Raises

Min 3: 15 x Heavy Double KB Swing

 

LADIES BUILD

PURPOSE

Hinge and Pull Movements to work the glutes, hamstrings, back and arms.

 

WARMUP:

4 x (8 Barbell Glute Bridge + 10 x Hamstring Slider + 5+5 Single Leg Deadlift)

 

STRENGTH: 

Sumo Deadlift

3 x4  Warm Up Sets  + 3 x 8 Ring Row

Then

4 x Sumo Deadlift  + 5 x Box Jump E2MOM for 10 Minutes

 

STRENGTH ACCESSORY

15 Min EMOM

Min 1 : 8 x Pull Up

Min 2: 14 x Reverse DB Lunge

Min 3: 15 x Heavy Double KB Swing

 

TRAIN

PURPOSE:

This phase we will be focusing primarily on increasing overall work capacity while incorporating heavier functional movements.

WARM-UP

3 Rounds

:45/:15

  1. Frogger (1/2 burpee – bottom of a burpee from the push-up, to popping your feet up, then returning down to your push up without standing up)
  2. Skaters
  3. High Knees

 

STRENGTH

AMRAP x 10

10 DB Deads

5 Man-Makers

Rest :30 after each round

 

MAIN EVENT

Tabata (1 Minute rest after completing each movement)

  1. KBS
  2. SKI
  3. Double DB Hand Squat Clean
  4. Burpees

COMPETE

PVC Warm UP
+
2 Rounds
10 Hamstring Slider
10 Jump Squats
10 Reverse Lunge
+
2 Rounds
Snatch Prep:
Muscle Snatch x 10
Snatch Balance x 10
Duck Walk x 8 forward/8 back
OHS x 10

A. Build to a heavy Snatch + OHS in the following format. Start at 70% of your 1RM Snatch:
Snatch (Full) + OHS x 3
Snatch (Full) + OHS x 2
Snatch (Full) + OHS x 1

C. Segmented Snatch Deadlift; 3×4, rest 90s (Positonal focus)

D. 4 Rounds for time:
25′ Walking Lunge (50/35# – one hand OH one hand Farmer’s Carry)
15 TTB
25′ Walking Lunge (50/35# – one hand OH one hand Farmer’s Carry)
15 Devil’s Press (50/35#)

SPRINT

 

PURPOSE:

 

WARMUP: 

 

STRENGTH:

 

MAIN EVENT: 

 

FINISHER: