Tuesday September 10th

BUILD

PURPOSE:

2nd Week of our 5/2/1/1 Tempo Training. This week we try to creep the numbers up from last week to ensure progressive overload but we reduce the reps to 5. Muscular Met Cons will again be included in our Strength Accessory work.

WARMUP:

Upper Body Mobility

3 x ( 3x 3 second eccentric push up/ 15 x Db Lateral Raise/ 5 x Db Batwing)

STRENGTH: 

Incline Bench Press + One Arm DB Row

5/2/1/1 Tempo. 5 Reps. 6 Sets . 1 Min Rest

MAIN EVENT

5 Rds. 15 min TC.Move with a purpose

15 x Decilne DB Press AHAP + 20 x Heavy DB Snatch. (First set should be unbroken)

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: 

Teams of 3-4

1200M SKI (10 pulls)

After each round 7/4 Push-ups

STRENGTH:

4 Rounds

10/10 SA DB Floor Press (Hold one db at top of floor press while pressing with other arm) + DB Bear crawl 1 width of floor (Ski erg to rower or visa versa)

I go, you go…

MAIN EVENT: 

5 Rounds

:40 Work/:20 Rest/1 Min rest after each round

  1. Pushups

  2. Hammer Curls

  3. RUN

  4. Overhead tricep extension

  5. KB SDHP

  6. REST

COMPETE

PURPOSE
Tuesday has us working on simple couplets and triplets, one is a conditioning piece lasting about 15-20 minutes and the other is a push/pull strength element. This week is about a smooth deload before our next training phase.

WARM UP
AMRAP 7:
15 Plate Hops
25' Plate Overhead Walking Lunge (Out)
5 Burpees to Plate
25' Plate Overhead Walking Lunge (Back)

*Teams of 2-3, with one athlete working at a time. Men use one 15# plate and Women use one 10# plate.*

MAIN EVENT
”Road Trip”
5 Rounds:
15 Kettlebell Swing (70/53)
400 Meter Run
40 Double Unders

STRENGTH
Gymnastic Conditioning
AMRAP 6:
1 Strict Handstand Push-up
1 Pull up
2 Strict Handstand Push-up
2 Pull up
3 Strict Handstand Push-up
3 Pull up

Continue adding one rep per round until time cap is reached.

LAUNCH

Week 2/4 of 10-8-6-4-2. Adding weight building to a heavy double.

WARM UP:
Banded Chest + Lat Stretch + Plugbacks

2 Rounds
10/10 Burt Reynolds
10 Y Press
10/10 Banded Rotation

STRENGTH:
10-8-6-4-2
Push Press
*6 DBall Over Shoulder btwn

CONDITIONING:
15 Min AMRAP
8 Renegade Row (Push Up - Row - Row)
10 Horizontal Row (From BB)
12 DB Thrusters

SPRINT

RIDE

Emylee Covell