Tuesday Oct 1

BUILD

PURPOSE:

2nd Week of our 5/3/1 Strength protocol. Increasing Weight. Decreasing Reps. Getting stronger.

WARMUP:

Upper Body Mobility

3 x ( 10 x Molly Ringwald/ 10 x Perfect Push Up / 15 x Banded LatPull Down)

STRENGTH: 

Bench Press

Base all numbers off 90% 1 RM

Do at least 3 warm up sets building to 70%

Then

3 @70%

3 @80%

3+ @80%+

MAIN EVENT

5 RDS

Max Effort Decline Bench @60% 1 RM Bench + Max Effort Pull UPs . 2 Min Rest.

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

Push ups

30 High Knees after each round

STRENGTH:

EOMOM x 12

15 DB Floor Press (Deload at the bottom of each rep)

Max Effort DB Wipers til’ the end of the minute

Rest 1 minute

MAIN EVENT: 

Line Up behind SKI ERG’s

6 Rounds

20 Pulls on Ski ERG

15 Double DB Snatch

10 Heavy BOR (DB or KB)

15 Single Arm Overhead Extension

Rest :90 or until you’re back up in the cue

COMPETE

PURPOSE
On Tuesday, we’ll improve the other half of our Olympic weightlifting technique: the Clean. Today’s conditioning is a reverse version of the CompTrain benchmark workout “Doce,” most recently completed on April 2nd, 2019.

WARM UP
1 Minute
Easy Row
Lateral Box Step-ups (30 Seconds Each Side) 

30 Seconds
Barbell Good Mornings 
Elbow Rotations 
Back Squats 

45 Seconds
Moderate Row 
Box Facing Step-ups 

30 Seconds
Romanian Deadlifts 
Hang Muscle Cleans 
Front Squats 

30 Seconds
Fast Row 
Low Box Jumps (Step Down)


STRENGTH
I. Clean Technique
Alternating on the Minute X 10 (5 Rounds):
Min 1: 2 Pausing Deficit Clean Pulls (3’’ Riser)
Min 2: 50’ Handstand Walk (Scale to 60sec Handstand hold)

Work up to 70% of 1RM Power Clean

II. Power Clean
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low Hang Power Clean

Build to Heavy Complex

MAIN EVENT
”Douze”
3 x AMRAP 4: 
15 Burpee Box Jump Overs (24”/20”)
21 Power Cleans
27/21 Calorie Row

Rest 4 Minutes 

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

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 Pec + Lat Stretch + Side Angle Stretch

8/8 DB Burt Reynolds
8 DB Cuban Press
10 Banded Straight Arm Lat Pull Down

STRENGTH:
5x5 with 5-0-1-1 Tempo
Strict Press (DB or BB)
*10cal Row Btwn


CONDITIONING:
12 Min EMOM
8-12 Horizontal Row / Ring Row
8-10 Ball Slams
40s max Manmakers

SPRINT

Emylee Covell