BUILD

PURPOSE:

We are entering the second phase of our 3 Month Progression. Through this phase we will be using German Volume Training on Monday, Tuesday and Friday. We will continue to work on the integrity of our posterior chain on Thursday and further develop the glutes, hamstrings and lower back.

WARMUP:

Upper Body Mobility

3 x ( Lying Dumbbell External Rotations/ 5 x Batwing / 15 x DB Floor Press)

STRENGTH: 

Superset

10 x 10 Bench Press + Pendlay Row. 1 Min Rest

STRENGTH ACCESSORY

8 x DB Incline 1 1/4 Press

10 x Dip or Deficit Push Up

12 x Heavy DB Pull Over

10 Cal Ski Sprint

4 RDS

15 Min TC

TRAIN

PURPOSE:

WARMUP:

MAIN EVENT: 

3 x 3 Min AMRAPS/Station, 1 Min Rest Between rounds, 2 Min Rest between stations, Pick up each round where you left off…

1.15/10 Deficit Push ups

10 Double DB Snatch

10/6 Cal SKI

2.10/6 Cal RIDE

20 KB Orbits (Rotations around your head) Switch direction every 5

10/10 SA KB Push Press

3. 10/8 Cal ROW

20 Mountain Climbers

20 Plank Pulls (L + R =2)

COMPETE

Upper Flow
+
2 Rounds
5 Bar Only Bench Press
5 Bar Only Wide Grip Bench Press
5 Bar Only Narrow Grip Bench Press
5 Bar Only Supinated Grip Bench Press

A. Bench Press (Close Grip); 10×5; rest 2 Min (Build to Tough set of 10)

B. EMOM for 6 minutes
Odd – WTD Pull Up x 5-7
Even – DB Push Press x 7-9 (Heavy)

C.
5 Rounds @ sustainable pace – 20 Min CAP
200m Ski
10 Thrusters (Pick a weight you can go unbroken)
20/15 Cal Bike
10 Incline Bench (Pick a weight you can go unbroken)

LAUNCH

MECHANICS:
PVC Warm Up + Wrist Stretch

2 Rounds
20 Hollow Rocks
15 Banded Pull Aparts (red band)
10 Front Rack Monster Walk (4 Directional)

STRENGTH: 4×8
30s rest between – Same weight across (+ 2/3 Warm Up sets to establish weight)
– Front Squat *Try to go 5-10lb heavier than last week
– Pull Ups (Banded) (No warm up sets for these

CONDITIONING:
3 Rounds before moving exercises
45s On 15s Off

– Standing Front Raise – Side Raise
– DB Lateral Lunge
– DB Renegade Rows (Push Up – Row – Row)
– Ski