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:

2 x 100ft Bearcrawl  Forwards/ Backwards

3 x ( 10 x Cuban Press / 20 x Banded Face Pull / 15 x  DB Z Press )

 

STRENGTH: 

15 Minutes Build to 1 RM Strict Press and Pull Up

Sugested Rep Range

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

 

STRENGTH ACCESSORY

15 x Heavy  DB Push Press + 12 Heavy Renegade Row + 8 Pull UP

3 RDS taking as little rest as possible

Cash out with 50 x Lateral Raises @ 15/10 lb DBS

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: 

4 Way Movement Mobility

2 Rounds

10 Roll N Reach

10 Happy Stars

10 Spiderman

10 Moon the Sky

Then 3 Mins of Cardio of your choice

MAIN EVENT: 

Teams of 3-4

300 Calorie RIDE

Every 2 Mins

1: 15 Jump Squats

2: 12 KBS

3: 10 DB Snatch

**Rotate every 2 mins between movements***

COMPETE

Upper + Lower Flow

A. 2 Sets
Strict HSPU x 8-10
Ring Pull Up x 8-10
Box Jump x 5

B. 10 minutes @ 85% of:
Alt TGU x 6
Box Jump Over x 9
Run 200m
+
Rest 2 min
+
10 minutes @ 85% of:
Alt DB Snatch x 6
Burpee Box Jump Over x 9
Row 200m
+
Rest 2 min
+
10 minutes @ 85% of:
Devil’s Press x 6
DB Box Step Over x 9
Bike 20/15

LAUNCH

MECHANICS: 2 rounds each set
45s On 15s transition
Wall Slide
Wall – Facing Squat
Wall Walk

Bike
Banded Squat
Alternating Side Plank

STRENGTH: 5×5 Superset
Chair Squat
Hanging Leg Raise (weighted)

CONDITIONING
3 sets of MAX EFFORT
90s-2min rest between

Push Ups
Wall Balls