BUILD

PURPOSE:

Final Week of our current cycle.  One upper body strength, one upper body volume , one lower body strength. one lower body volume. Two full body days and of course the church of arms on Sunday.

Upper Body Strength

WARMUP:

3 x ( 10 x Banded Straight Arm Pull Down / 10/ 10 x Single Arm DB Floor Press / 10 x DB Pull Over)

STRENGTH: 

3 x Jerk or Push Press E90 Sec for 6 Rounds. Try to Increase by 2.5lbs from last week

15 Minutes to Build to 3 RM   Bench Press Vs Chains ( Chains Optional )

STRENGTH ACCESSORY

5 RDS. NFT

6 +6 Single Arm DB Bench Press AHAP

6+6 Single Arm  DB Strict Press

Heavy Single Arm Farmer Carry. 50ft Left/50ft Right

TRAIN

PURPOSE:

During our challenge we want to focus primarily on building up a bigger engine which in turn will increase our work capacity and ramp up FAT LOSS!. During these next few weeks try to stay light and MOVE for as much of class as possible – Stay light, take minimum rest, keep moving!

WARMUP: 

Line Drills

Hold quad and pigeon stretch while coach explains workout

MAIN EVENT: 

Split reps down the middle. One person working at a time…

Partner Workout

100 Med Ball Sit ups

100 DB Clean and Press (2 DB’s)

100 DB Front squats (same weight as c and j)

100 DB Step overs

100 Renegade rows

100 calorie ski/row OR 60 calorie bike OR 1000M RUN

COMPETE

Upper + Lower Flow

2 Sets
Bike 10 Cals
Rotational Slam Balls 5/side
Rotational Snatch x 5/arm
Hip Flow Duck Walk Circles w/ KB x 10m

A. For 10 Minutes @ Moderate Pace
Assault bike 1min
50ft Dual KB Rack Carry HEAVY
Row 1min moderate
6 Strict Toes to Bar
Ski 1min moderate
6 Alternating Pistols (scale down to prisoner step up if needed on a tall box)

B. 5k Row or Ski Time Trial

LAUNCH

3rd Week of 5×5. Build in weight over the 5 sets to find a moderate/heavy 5. Try to build heavier than last week

MECHANICS:
Banded Leg Stretches
3 Rounds
8/8 Cossack Squat
8 Cuban Press
8cal bike

STRENGTH: 5×5 Superset
Sumo Deadlift
Push Press

CONDITIONING
21-15-9
DB Thruster
Leg Lift
200m Run