Tuesday August 20th

BUILD

PURPOSE:

2nd Week of our 5x20 Volume and 6/12/24 Cycle. The Volume is high, the Weight is relatively low but we should be trying to make progress from last week (progressive overload).

WARMUP:

Upper Body Mobility

Activation - 3 x ( 20 x Banded Tri Pressdown / 10 x Plate Raise from Hip to Overhead / 3x 3 Sec Ecentric Push Up to Shoulder Tap

CNS Activation - 10 x Med Ball Toss tos partner

STRENGTH: 

5 x 20 Bench Press. 2 Min Rest . Weight can be increased through sets if possible.

Perform 10 x Supinated Barbell Row during “rest”

MAIN EVENT

Escalating Ladder . in 12 Minutes Climb as high as you can

2 x Push Up

2 x Push Press

2 x Pull Up

4 x Push Up

4 x Push Press

4 x Pull Up

etc (increase by 2 Every round). Barbells or Dumbbells can be used on the Push Press.

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: 

5 Minute Cap…

10-8-6

Curl to Press

Upright Row

BOR

Burpees

MAIN EVENT: 

2 Mins Per Station - :30 Rest Between Stations - 4 Rounds Total

1. Max Distance SKI

2. :30 DB Floor Press, :30 DB Floor Wipers, :30 DB Hold at the top of the press, :30 Renegade rows (No push ups)

3. Max Distance ROW

4. 1 Minute Single DB overhead extension + 1 Minute DB Hammer Curl

COMPETE

PURPOSE
Our emphasis is on pressing overhead with a barbell today and building bulletproof shoulder stamina.

WARM UP
30 Seconds per movement // 10 second transition
Easy Bike
Down Dog

Moderate Bike
Up Dog

Faster Bike
Active Divebombers

Hollow Hold
Arch Hold

STRENGTH
Every 1:00 x 5 Sets
3 Strict Press, consistent weight across all sets

then,

On the 2:00 x 5 Sets
1 Pausing Drive
1 Drive
2 Push Presses
*Loading: 60% - 65% - 70% - 70% - 70% of 1 Rep Max Jerk

MAIN EVENT
”30 ROCK”
AMRAP 20
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike [42/30 on Schwinn Bikes]
30 Toes to Bar

LAUNCH

Week 2/3 switching gears from our normal "Full Body" Launch strength program to a format similar to the rest of the programming at Pharos focusing on a single movement patterned emphasis in each session. Alternating an IWT + 6/12/24 Format
Tuesday - Upper Body Push/Pull

WARM UP:
Bench backbend w/ Plated Rotation

10 Y Press (face down on Incline Bench)


MAIN EVENT:
3 Rounds - rest 90s-2min
8-12 Incline Bench Press
90s Row

3 Rounds - rest 90s-2min
8-12 Pull Ups
90s Slam Balls