THURSDAY 11th 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 Team 2K Each Player Rows or Ski 250m

After Each 250m Each play does 20 x Hollow Rock

STRENGTH: 

Deadlift

10 / 8 / 6 / 4 / 2

25 Ab Mat Sit Ups during "rest"

Increasing weight every round to a Heavy Double

NFT - focus on quality

STRENGTH ACCESSORY

3 RDS. Take as little rest as possible

10 x Step UP @2x40/25 lb DB + 5 x Burpee Pull UP 

TRAIN

WARM UP

:40/:20r X3

1. Bent over Rows

2. Push ups

3. Med Ball Situps

STRENGTH

5 Rounds

DB Complex

:30 DB Deadlifts

:30 Double DB Snatch

1min DB Lunges

I go you go

MAIN EVENT

5 Rounds

:30 Jumping Lunges

:30 Step Ups

:30 Ski Sprint

Rest 1 min

COMPETE

PVC Warm UP

+

2 Rounds

10 Hamstring Slider

10 Jump Squats

10 Reverse Lunge

+

2 Rounds

Snatch Prep: Snatch Grip RDL x 5 + Snatch High Pull x 5 + Power Snatch x 5 + OHS x 5

A. E90Sec x 6; Snatch + OHS (4 sec pause bottom)

B. Build to a Heavy 5/5 Front Racked Reverse Lunge in 5 Sets (12 Mins)

C. EMOM x 21

1. 20-15 WallBall

2. 6 DBall G2OS

3. Row 45 Sec

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 in between.

WARM UP 
Banded Pec/Lat/Side Angle
then 2 min Row (note how much distance)

STRENGTH: 5x10 w/ 1 min rest between

Push Press
Chair Squat

CONDITIONING
500m Row/Ski Sprint then...
30-20-10
DB Russian Twists (each side)
DB Bicep Curl to Squat
100ft Farmer Carry btwn Rounds

Emylee Covell