MONDAY 8th JULY
BUILD
PURPOSE: "Deload" week . This week we will be doing a mix of fun, multi joint/ multi movement patterns workouts before starting back on a new Cycle next week.
WARMUP:
400m Run Round Block
2 x 30/30 Push Press "Rest" (Rest at top)
2x30/30 Squat "Rest" (Rest At Parallel)
STRENGTH:
12-1 Ladder
Back Squat @75% BW
Push Press@ 50 % BW
DB Floor Wiper (L+R = 1 Rep)
(You should be able to do 12 reps unbroken at chosen weight)
In remaining time max cal row/bike or ski
30 Min TC
TRAIN
WARMUP:
:30 work, :15 rest x 3
1. Jumping Lunges
2. Air Squats
3. Push Ups
4. Run
Hold pigeon and quad stretch while coach explains workout
MAIN EVENT:
30min EMOM
1. :30 Burpee Box Jumps
2. 12/8cal Bike
3. :30 Squat Clean Thrusters
4. 120/150m Run
5. :30 Side (Plank Alt each Round)
Finisher: 100 flutter kicks (3 count)
COMPETE
Lower Flow + Upper Flow
Warm UP x 2
1. Glute Bridge Walkout x 5
2. Goblet Cossack Squats x 8 per leg
3. Shrimp Squat x 4 per leg
4. Bottom of Squat Hold x 30 Sec
A. Squat Clean x 1 - EMOM x 10mins (Increase weight every min)
3 Sets
B1. Back Squat; 6 reps; rest 30 sec (increase load each set)
B2. Broad Jump x 5; rest 90 sec
C. E5MOM x 4
Run 400m
5 DBall G2OS
10 Pull Ups
15 KBS (Full)
LAUNCH
Week 3/4 of Mini German Volume Training. We will build up to a moderate set of 10 and then do 5 sets of 10 reps (at the same weight) with a strict 1 min rest inbetween. Try to push for 5/10lb heavier than last week.
WARM UP
Bench Chest Opener
Bench Hip Stretches (Glutes + Quad)
STRENGTH: 5x10 w/ 1 min between
- Back Squat
- Bench Press
CONDITIONING:
3 rounds 12 min cap
8/8 SA DB Incline Bench Press
8/8 SA DB Thruster
12 Burpees