Monday Sept 30

BUILD

PURPOSE:

2nd week of our 5/3/1 Strength Cycle. Increasing weight/ Decreasing reps. Getting strong AF. Primary lifts will increase pure strength, accessory working will increase lean muscle tissue.

WARMUP:

Lower Body Mobility

3 x ( 10 x Cossack Squat + 10 x Ham Slider + 10 x Reverse Lunge)

STRENGTH: 

Front Squat. Base all numbers off 90% 1RM . Perform at least 3 warm up sets to build to 70%

Then:

70% x 3

80% x3

90% x3 +

MAIN EVENT

1 - 10 Ladder

Back Squat @bodyweight + BJO

18 Min TC

Scale bar a needed

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 Cow Grazers

5 Inch worm + Push up + Spiderman

:30 Quad and Pigeon Stretch

STRENGTH:

EMOM x 10

5 DB Squats

4 Farmers carry Reverse Lunges

3 DB Jump Squats

Hold DB’s til the end of the minute

**Remind athletes that the only break with their grip for 10 mins will be during their squats…

MAIN EVENT: 

5 Rounds

15 DB Thruster

:30 ALL OUT SPRINT ON BIKE

2 MIn Rest

**If you feel like you can start your squats prior to 2 min rest being over you did not go hard enough.

COMPETE

PURPOSE
While we’ve kept up a healthy volume of snatching recently, we haven’t worked up to a max lift. Monday is our chance to throw a heavy bar overhead in an Open-style workout that tests capacity, and gives us a narrow window to show-off our barbell skills.

WARM UP
30 Seconds // 10 Second Transition

PVC Pass Throughs
Hollow Hold
PVC Overhead Squats
Arch Hold
PVC Sotts Press
Hollow Hold
PVC Snatch Balances
Arch Hold
PVC Squat Snatches


STRENGTH
I. Snatch Technique — PART A
3 Sets, at not more than 35% of 1RM:
3 Snatch Drops
2 Snatch Balance

II. Snatch Technique — PART B
On the 1:30 x 5 Sets:
2 Snatch Balances
Build to 70% of 1RM

MAIN EVENT
”Snake Bite”
21-15-9
Squat Snatch (95/65)
Chest-to-Bar Pull-ups

After completion, until the 12 Min Mark:
Build to Heavy Squat Snatch single

LAUNCH

Week 1/4 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:
Banded Downdog Stretch + 15 Banded Good Morning (band around hips)

2 Rounds

8/8 Single Leg RDL

20s Dead Hang Hold (Scap Retractions)

10 Glute Bridge Walk Outs


STRENGTH:
5x5 with 5-2-1-1 Tempo
Romanian Deadlift (2s pause hover above ground)
*10 Leg Lifts btwn

CONDITIONING:

12 Min EMOM
8-12 Box Jumps
8-10cal Ski
40s max DB Sit Ups
"

SPRINT

Warm Up Line Drills

7x

:20/:20 (Run/Sprint)

rest 1min

EMOM 10min

1. 25 KB Swings

2. 100m

EMOM 9min

1. 12 Sprawl 2 Tuck

2. :45 Slow Mt.climbers

3. :45 Sled Push

Emylee Covell