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:

Lower Body Mobility

3 x ( 5 +5 Singel Leg Deadlift + 8 x Barbell Hip Bridge + 15 x KB Swing)

STRENGTH: 

Strength Circuits

Move with a purpose

30 Min EMOM

Min 1 : 8 x Barbell Good Morning AHAP

Min 2: 6+6 DB Forward Lunge on to Plate  AHAP

Min 3 : 30s Bunny Hop. Do not come above parallel .

Min 4:  10 x  Heavy DB RDL

Min 5 : 45s Hollow Rock

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

4 Way Movement Mobility

10 Jump squats between Rounds

STRENGTH:

5 Rounds

8/8 SL Double DB Deadlifts

5 TALL Box Jumps

7/4 Cal SKI SPRINT

Rest 1 Min

MAIN EVENT: 

5 Rounds

:30 KBS

:30 DB Jump Squats

:30 SPRINT

:90 Rest

COMPETE

Lower and Upper Flow
+
2 Rounds
Snatch Prep: Snatch Grip RDL x 5 + Snatch High Pull x 5 + Power Snatch x 5 + OHS x 5 + Snatch Balance x 5

A. Build to a moderate Snatch or Push Press TRIPLE in 10 mins

B. At Easy to Moderate Pace

Bike- 1:00 @mod to tough pace
Rest 1 Min
AB- 2:00 @mod to tough pace
Rest 2 Min
AB- 3:00 @mod to tough pace
Rest 3 Min
AB- 4:00 @mod to tough pace
(*Pick pace beforehand and stick with it the entire time!)
+
Rest 2 Min
+
100m Ski
40 KBS (Full) (53#/44#)
200m Ski
30 KBS (Full) (53#/44#)
300m Ski
20 KBS (Full) (53#/44#)
400m Ski
10 KBS (Full) (53#/44#)

LAUNCH

MECHANICS:
Bench Backbend – Chest Opener

2 Rounds
6/6 One Legged Glute Bridge (on bench)
6/6 Split Lunge
6/6 Shoulder Taps
6cal Row

STRENGTH: 4×8
30s rest between
Box Squat (on bench)
Bench Press

CONDITIONING
4 Rounds
30/30s on. off
– Supinated Horizontal Row (From BB)
– Switch Steps on bench (or lateral jumps over bench)
– Elevated Lateral Lunge
– Row