Wednesday Oct 2

BUILD

PURPOSE:

Power/ Athleticism / Conditioning . Building on Jerks from Last week

WARMUP:

PVC Mobility. 400m Run .

3 x ( 10 x Y Raise/ 8+8 Single Arm DB Press with 2 Second Pause in OH Position/ 15 x KB Swing )

STRENGTH: 

Jerks from Rack 3 Reps Every 75s for 8 Rounds building to max and trying to increase the weight. A little more rest. 2 Less Rounds. Increasing Intensity/ Reducing Volume.

Push Jerk/Split Jerk OR Push Press.

MAIN EVENT

5 Rounds:

8 x Power Clean @60%

12 x Single Arm DB Thruster @50/35 ( 6+6 Each Arm)

14 x Burpee

200m Run

20 Min TC

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: 

4 Walls of cardio (2 mins per station)

After round 1 Perform 10 Samson Lunges

After round 2 Perform 20 Cow Grazers

After round 3 Perform 10 Spiderman

After round 4 Perform 15 Airs squats + 10 Jump Squats

MAIN EVENT: 

Teams of 3-4

5000M RUN

Rotate partners every 1 Minute

Every time you step off SkillMill rotate between the following

A.10/10 Banded Russian twists

B. :30 Squat Hold

C. :30 Plank Hold

1 Min Run, Russian twists, rest, 1 min run, squat hold, rest, etc. Until team completes 5000M RUN

COMPETE

PURPOSE

WARM UP


STRENGTH


MAIN EVENT

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:
Couch Stretch 1 Minute each side

3 Rounds
5 Glute Bridge Walk Outs
5 Broad Jump
5/5 Lateral Lunges

STRENGTH:
5x5 with 5-2-1-1 Tempo
Front Rack Split Lunge (knee hovers above ground in pause)
(5 each leg)
*25/50 Jumprope between sets


CONDITIONING:
3 Rounds
8/8 DB Elevated Lateral Lunge
16 DB Step Up
16 DB Squat Cleans


SPRINT

Warm Up Line Drills

6x

:20 Med Ball High Knees

:20 Box Jumps

:20 Hurdle Hops

:20 Sprint

1min Rest

EMOM 16min

1. :40 KB Swings

2. 20 DB Squats

3. 200m

4. Rest

Lift

SNATCH CONTACT WORK

SNATCH DRILLS ON RISER

  • 2 SNATCH PULLS + 1 SNATCH ( STAY AT 60%) 5 SETS

  • 3 SNATCH PULLS 100% 5 SETS

TEMPO OHS 3 SECONDS IN THE BOTTOM 5X5 BUILD TO A HEAVYISH SET

50 ABMAT SITUPS FOR TIME

Emylee Covell