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:

3 x ( 20 x Deadbug / 10 x Banded Good Morning / 1 Min Prone Superman Hold)

3 x 8 Glute Bridge AHAP

 

STRENGTH: 

15 Minute To Build to 1RM Deadlift

Suggested Rep Range

5/5/5/3/3/1/1/1/

 

STRENGTH ACCESSORY

8 x Banded RDL AHAP + 12 x Reverse Lunge AHAP + 14 x BJO . 4 Sets. 1 Min Rest . NFT .

Note focus on BJO is on explosiveness and not efficiency

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: 

10 Skaters

5 Burpee Broad Jumps

5 Inchworm to “under the fence”

STRENGTH:

6 Rounds

Lateral shuffle Gassers (From Ski Erg to Rower)

Down and Back 3x

Rest :60 (Or longer with bigger Class)

MAIN EVENT: 

7 Rounds

10 DB Clean and Press (From the Floor)

10 Renegade Rows

10 Burpees over the DB’s

COMPETE

Lower Flow
+
2 Rounds
10 Hamstring Slider
10 Kang Squats
10/10 Reverse Lunge

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

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

C. Complete the following (20min Cap):

3 Rounds
400m Run
100′ Dball Carry
200m Row
100′ DB Walking Lunge

LAUNCH

MECHANICS:
Bench Backbend

8 Min AMRAP
6/6 One Legged Glute Bridge
6/6 Split Lunge
6/6 Plank Shoulder Taps
6/6 Mountain Climbers

STRENGTH: 5×5
Box Squat (on bench)
Bench Press

CONDITIONING
4 Rounds
30/30s on. off
– Horizontal Row
– Switch Steps on bench
– Ball Slams
– Row