FRIDAY 12th 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:

3 x (10 x Upright Row/ 10 x Front Raise/10 Lat Raise / 10 x Strict Press + Single Arm Farmer Carry 50ft Right+ 50ft Left)

STRENGTH: 

Superset :

10 x Strict Press + 10 x Chest Supported DB Row AHAP. 1 Min Rest. 4 Sets Total

Then :

5 x Clean and Press @135/95 (Scale to Dumbells)

10 x Plank Pull @ 2x35/25 lb DB

15 x Wall Ball

5 RDS

TRAIN

WARMUP: 

4 Rounds

10 Lateral Raise

10 Front Raise

10 Press

10 Push Ups

MAIN EVENT: 

Chipper

(can be completed in any order)

 

60 cal Row

30 Burpees

80 cal ski

30 Suitcase Lunges

100 KBS

30 Man Makers

80 Air Squats

30 cal bike

600/400m RUN

COMPETE

Warm-up

General Prep

2 sets

1min AB

1min Ski

1min Gait / Flow

A. As Many Sets As Possible in 40 Mins

12 Pause Wall Balls

12 No Push Up Burpees

12 Toes to Bar

15 Cal Row/Ski/Bike

rest walk 2mins

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.

WARM UP 
MB Frog Pose 45/45s
MB Chest Opener 90s
3 rounds
6/6 DB Lateral Lunges
12/12 DB Single Leg Glute Bridges
12 Banded Lat Pull Down

STRENGTH: 5x10 w/ 1 min rest between
Sumo Deadlift
Bent Over Row

CONDITIONING

3 rounds
1 min max cal Bike
30s rest
1 min max Hanging Leg Lift *or supine leg lifts*
30s rest
1 min max Ball Slams

Emylee Covell