Friday Oct 18

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:

Upper Body Mobility

3 x ( 8x Cuban Press + 10 x Inverted Row + 10 x DB Upright Row)

STRENGTH: 

Metabolic Lifting . Type 2B Muscle fibers.

Build up to perceived 8 RM on following movements

Decline Bench Press vs Chains (Optional)

Pull Up

Barbell Push Press

Barbell Bent Over Row

Then perform AMRAP on each movement (should be 6-12) for 5 rounds taking minimal rest between movements and 90 sec rest between circuits

MAIN EVENT

4 RDs NFT . Move with a purpose

8 x Barbell Hang Power Clean and Jerk

8 x Face Down DB Row

8+8 Lean away laterals

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: 

10-8-6

DB Curl to Press

BOR

Pushups (Scale as needed - Don’t make pushups difficult)

MAIN EVENT: 

4 Rounds - 48 Mins Total

In 2 Minute window / Rest 1 minute between Rounds

10/6 Cal RIDE - Max Thrusters w/ remaining Time

18/12 Cal ROW - Max Devils Press w/ remaining Time

200/150M RUN - Max Plank Pulls

15/10 Cal SKI - Max Ab Mat Sit ups

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:
Partner 1 - Row
Partner 2 - 2 Min Bench Backbend - Snow Angels

3 Rounds
10 Burt Reynolds
10 Standing DB External Rotation
10 Banded Face Pulls
10 Molly Ringwalds

STRENGTH:
5x5 with 5-2-1-1 Tempo
Bench Press
*10cal Ski Btwn

CONDITIONING:
4 Rounds
10/10 DB Plank Pulls (no push up)
10 DB Curl + Press
50ft Heavy Farmer Carry

Emylee Covell