BUILD

PURPOSE:

Testing Week. The week we will be doing some 1RM Resting to set ourselves some new numbers We will then do some percentage work after these efforts to accumulated volume and encourage further development of the muscles used.

 

WARMUP:

Lower Body Mobility

2 Min Elevated Frog Pose + 2 Min Weighted Butterfly Stretch

5 x Chair Squat + 10 x Reverse Lunge + 5 Jump Squat. 3 Rounds

 

STRENGTH: 

Back Squat

15  Minutes to establish new 1RM

Sugested Rep Range:

10 / 8/ 5/ 3/ 3 /1 /1/1

Take minimal rest during warm upsets. Rest 3 Mins before 1RM attempt. Please use spotters . Note this is a 1 Rep Max Attempt with perfect form . do not go beyond your mechanics for the sake of a number.

 

STRENGTH ACCESSORY

10 Back Squat @ 50-60% 1 RM with heel elevated (use thin plates) + 12 x  5+5  Forward Weighted Lunge on to 45lb plate + 20/15 Cal bike Sprint. 5 RDS NFT.

TRAIN

PURPOSE:

This cycle we will focus on improving overall strength endurance. Challenge yourself for the following weeks to get comfortable with slightly heavier weights. The goal is to be able to move at your same pace or faster while always increasing weight.

WARMUP: 

2 Rounds

5/5 Side step ups (Slow control on the way down)

10  Jump squats

Bear Crawl length of the floor and back

Then, :30 Pigeon stretch

**Practice KB Cluster**

STRENGTH:

3 Rounds

**Starting at Ski Erg**
5 KB Clusters

After 5th rep walk to center of floor with KB held over your head

4 KB Clusters

Walk to Rowers with KB over your head

3 KB Clusters

Walk Back to center of floor

2 KB Clusters

Walk back to Ski Erg

1 KB Cluster

I Go, You Go…

MAIN EVENT: 

EMOM x 10

O: 10 X2 KB Squats

E: 10 Cal RIDE

Rest 2 Mins

EMOM X 10

O: 10 DB Step overs

E: 15/10 Cal ROW

COMPETE

Lower Flow
+
2 Rounds
10 Bar Only Back Squat
5/5 Bar Only Stagger Stance Back Squat
10 Bar Only Narrow Stance Back Squat

A1. Back Squat; 4×3; rest 60s (80-90%)
A2. Back Squat; 1×3; rest 60 sec (~55-60% – speed/ power focus)

B. Power Clean; 10 singles building from ~65%, EMOMx10

C. In 3 Sets
For max reps/cals
3 minutes – Bike for calories
2 minutes – Pull Ups (Strict)
1 minute – Burpees

Rest 1 minute between movements and 2 minutes between sets

LAUNCH

MECHANICS
MB Backbend + Wrist Stretch

6 Min AMRAP
10 MB Hollow Rock
10 MB Ham Curl
10 Side Plank Leg Lifts
10 Air Balls

STRENGTH: 5×5
– Front Squat + 30s Weighted Plank Between
– Bent Over Row + 30s Weighted Plank Btwn
* Not Superset

CONDITIONING
EMOM 12 Minutes
– Ski 10/8/6
– 8/6/4 DB Over the Shoulder
– 12/10/8 Bent Over Fly
– 12/10/8 Air/Wall Ball