Wednesday July 17th

BUILD

PURPOSE:

New Cycle! During this cycle there will be multiple protocols working simultaneously. Two days will follow a 3/2/1 with 10 Sec Intra Set pause method for strength (One Upper and One Lower), Two days will follow a 5/10/15 Tri-Set Structure ( 5 is a power movement/ 10 is a medium weight metabolic lift/ 15 is strength endurance). Wednesday will be a Barbell Based IWT for Athletic Conditioning , Saturday will be an all Body Circuit and Sunday will of course be the one and only Eastside Arms Race

WARMUP:

PVC Mobility

3 x ( 15 x KB Swing/ 20 x Banded Upright Row / 20 x Hollow Rock)

STRENGTH: 

IWT

Part One

10 x Hang Power Clean + 1.00 Max effort Ski or Row. 3 RDs YGIG with Partner

Rest 5 Mins

Part Two

10 x DBall Squat + 1 Min Max Effort Bike . 3 RDs YGIG with Partner

Part 3

30s Burpee

30s Montain Climber

30s Sit Up

30s Plank Hold

1 Min Rest

3 Rounds

TRAIN

PURPOSE: TRAIN will start to focus on transitioning to slightly heavier weights. The focus with your movement should still be quality even though you are moving faster in a conditioning biased class. Each week keep note of weight you used and try to slightly increase or match that weight each week following.

WARMUP: 

1 Min Cardio

10 Roll N Reach

1 Min Cardio

10 Spiderman

1 Min Cardio

10 Happy Star

1 Min Cardio

10 Pushup Burpees

MAIN EVENT: 

Partner Workout

5 Mins Burpees

8 Mins Running

8 Mins Skiing

8 Mins Biking

8 Mins Rowing

5 Mins Burpees

Break up movements however you like

COMPETE

PURPOSE

WARM UP


STRENGTH


MAIN EVENT

LAUNCH

Week 4/4 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
90s Couch Stretch Each Side *use abmat + bench/box*

3 Rounds
6/6 Elevated Split Lunge + Straight arm Db Hold (in front) + upper back rotation
6/6 Tempo Step Down
10cal Bike

STRENGTH
: 5x10 w/ 1 min rest between
Front Rack Lunges
(just 1 exercise today)

CONDITIONING
8 Min AMRAP
5 Heavy DB Deadlfit
5 DB Over the Shoulder

2 min Rest

8 Min AMRAP
5 Clapping Push Ups on Knees
5 Horizontal Rows (from bar or rings)

Emylee Covell