Thursday Oct 17

BUILD

PURPOSE:

We are now entering an exciting new 3 Week Cycle. Using the numbers we acquired during our testing week we will have two strength days that will utilise the Fats Twitch Drop set Method. Lifting not here days will be in the upper percentiles (85 and over) and will focus on our absolute strength with the ultimate goal of course of becoming stronger. Our Primary lifts will be accessorise with heavy accessory work and short anabolic sprints. Their will be two metabolic lifting days that work on lower percentiles and focus on hypertrophy (the development of lean muscle tissue and we will follow a modified Y3T protocol . Week 1 Will focus on Type 2B Fast Twitch fibres and we will focus on the 6-12 Rep Range , Week 2 will focus on Type 2A Fats Twitch fibres where we will focus on 14 -18 Reps and in Week 3 we will focus on slower twitch fibres with 20+ Reps. Eccentrics will be in the 2-3 s Range throughout . These variations and stimuli will “shock “ the muscles in to further development and help us make further strides toward improved physique and performance.

WARMUP:

Lower Body Mobility

3 x ( 8 x Banded Barbell Bridges / 10 x Hamstring Sliders/ 10 x Strict T2B)

STRENGTH: 

Metabolic Conditioning Type 2B Fibre Emphasis

Tempo 3101

Build to perceived 8 RM on :

Box Squat

Barbell RDL

Bulgarian Split Squat

Then perform 5 Working Sets, minimal rest between movements. 90 sec rest Between circuits.

MAIN EVENT

21/15/9

KB Swings

Box Jumps

DB Walking Lunges

TRAIN

PURPOSE:

Finishing up the summer we are going to ramp up the conditioning a bit more to work off all our bad decisions from the past few months. During this time don’t worry about being the fastest in class just focus on moving for the entire duration of your set task.

WARMUP: 

10 Samson Lunges

20 Toe Touches

10 Happy Stars

5 Inchworm to Cobra

60 High Knees

STRENGTH:

8 Double KB Deads

100M SPRINT

MAIN EVENT: 

5 Rounds

20 Pulls on SKI Erg

5/5 Staggered Deads

10 Double DB Snatch

8/5 Box Jump Overs

30 Sled Push

Rest as needed - Have next partner go when Partner in front gets half way through DB Snatch

COMPETE

PURPOSE

WARM UP


STRENGTH


MAIN EVENT

LAUNCH

Week 3/4 of 5x5 with Tempo Work. 5-2-1-1 Working Time under tension and the ability to stabilize in the bottom position of a movement.

WARM UP:
3 Min Bike
30/30 Pigeon Stretch

3x10 each Banded Sequence (monster band around feet)
- Standing March (each leg)
- Lateral Up + Over (each way)
- Side Shuffle (each leg)
- Tempo Jump Squat


STRENGTH: 5x5 with 5-2-1-1 Tempo
Back Squat * 1 min Weighted Plank Between

CONDITIONING:

Every 2 Min 16 Min
- 12-16 DB Over the Shoulder
- 16 Burpee Pull Ups

SPRINT

WARM UP: LINE DRILLS

10x :25 Sec All Out Effort

1min Rest or FTL

EMOM 12MIN

1. 12 BOX JUMP OVERS

2. 120M SPRINT

3. :40 PLANK UP DOWN
EMOM 10MIN

  1. :40 WEIGHTED HIGH KNEES

2. 100M

3. :40 SKATERS

Emylee Covell