SATURDAY/SUNDAY 6/7th JULY

BUILD

WARMUP:

Upper/ Lower Mobility.

400m Run

3 x ( 5 x Wall Ball/ 50ft Walking Lunge Forwards +Back Wards / 10 x Scap Pull Ups)

STRENGTH CONDITIONING

24 Min Ladder Climb. BUILD Addition

24 Mins To Climb as high up the ladder as you can . Sets do not need to be unbroken but you must hit required number before moving on:

2/4/6/8/10 etc

Back Squat @135/95

Push UP

Pull Up

TRAIN

WARMUP: 

PVC Warm Up

3 Mins Any Cardio

Coaches Mobility

Get set up for Ladders. Long workout.

MAIN EVENT: 

Ladder Climb Train Addition

4 Ladders. Each Ladder is 10 Minutes Long. Athlete must climb as high up the ladder as possible. 2 Min rest BTW Ladders.

2/4/6/8/10 Etc

1: Goblet Squat + Run (Start at 60m and go up in 20m every round)

2: Push Ups + Cal Ski

3: Box Jump Overs + Cals on Bike

4: KB Swings +Cal Row ( Row starts at 4 Cals)

ARMS RACE

MAIN EVENT:

Reverse Pyramid Method

Fat  (optional) Barbell Curl + Barbell Floor Press vs Chains. Done As supersets . Groups of 4.

3 x 8 Warm Up Sets Buiding to 8 RM+ 3 Working Sets. All working Sets are AMRAP. Rest 2 Mins between working Sets

Set 1: Heaviest Weight (8/9/10 reps)

Set 2: Reduce Weight by 10 % ( 10-13 Reps)

Set 3 Reduce Weight by 10 % ( 13+ Reps)

Then :

16 Min EMOM

1: Close Grip Barbell Curl x 8 4010 Tempo

2; Lying DB External Press x 10 3010 Tempo

3:Hammer Curl 4010 Tempo

4: Skull Crusher x 10 3010 Tempo

LAUNCH

MECHANICS:
90s each x 2
- Cardio (any)
- Waiter Walk (45/45)
- Lateral Skiers
- Side Plank Leg Lift (45/45)

CONDITIONING 2 min rest between
8 min Max distance Row
Every 2 min 30 Lateral Hurdle Hops

8 min Max distance Run
Every 2 Min 20/30 Alt DB Snatches

8 min Max distance Ski
Every 2 min 15/20 MB Sit Ups

8 min Max cal Bike
Every 2 min 20/16 Step Ups