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:

5 x Push Up To Shoulder Tap / 20 x Banded Lat Pulldown . 8+8 Burt Reynolds

 

 

STRENGTH: 

Bench Press

15 Minutes to Build to 1 RM

Suggested Rep Range

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

Take minimal rest between warm up sets. Rest 3 Mins before 1 RM Attempt

 

STRENGTH ACCESSORY

10 x Decline Bench Press @50-60 % 1 RM + 15 x DB Floor Press AHAP + 10 Cal Row or Ski SPRINT  . 5 Rounds 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: 

Line Drills

High knees>Butt Kicks> Samson Lunges>Cow Grazers> Lateral Lunge to hop> (Coach’s choice)

STRENGTH:

6 Rounds

:20 Progressive Jog

:20 Sprint

Rest :60 or longer with big class

MAIN EVENT:

“Louder than 10”

11 Rounds

5 Devils Press (25/15)

10 DB RDL

15 Sit ups

FINISHER

Teams of 2-4

Switch Every 10 Pulls

2000M SKI

**Scale meters for smaller teams/classes***

COMPETE

Upper Flow
+
2 Rounds
10 Bar Only Press
5/5 Bar Only BTN Press
10 Bar Only Wide Grip Press
A. 3 Sets
Push Press x 3-4 reps – Rest 2 minutes between

B. EMOM for 10 minutes
Odd – Push Press x 5-7
Even – Feet Elevated Ring Row x 10

C.
3 Sets:
400m Row/Ski @95% Pace
Rest 1 Min
300m Row/Ski @95% Pace
Rest 30 Sec
200m Row/Ski @95% Pace
Rest 3 Min b/w sets

LAUNCH

MECHANICS:
PVC Warm Up

3 Rounds
5 Around the World Lunges
10 DB Curl + Press
15 Cobra Push Up

STRENGTH 5×5
Power Clean
Pull Ups

CONDITIONING:
4 Rounds
45s On 15s Off

– Bent Over Fly
– DB Lateral Lunge
– DB Push Press
– KBS