Thursday Oct 3
Week 2 four 5/3/1 Strength protocol. Increasing weight, getting stronger.
Lower Body Mobility
3 x ( 8 x Kang Squat / 8 x Dumbell RDL / 45s/45s Static Banded Russian Twist Holds.
Base all numbers off 90% 1rm
Perform at least 3 Warm Up Sets building to 70%
3 reps @70%
3 reps @80%
3+ reps @90%
KB Sumo Deadlift Hi Pull
Weighted Step Up
Ab Mat Sit Up
Emphasis form and position over time but rest should be minimal .
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.
Teams of 3-4
Then 5 Inchworm + 3 Push ups + Cobra
10 Happy Stars
50 DB Clean and Press
50 Weighted Sit ups
50/35 Cal Row/SKI OR 30/20 Cal BIKE OR 500/400M RUN
EMOM 5/3 Burpees
Once Completed Cash Out: with 50 Box Jumps (No Burpees)
With the Open about a week and a half away, we’re keeping up the good fight: working on our fatigued power output and getting very comfortable cycling a barbell.
7 Minutes For Quality, Completed with a Buddy
200 Meter Run
100' Bear Crawl
50' Crab Walk
*Switch Stations When Athlete Finishes the Run/Crawl/Walk*
(to be completed AFTER workout)
I. On the 1:30 x 6 Sets
1 Pausing Front Squat + 1 Front Squat
*working to heavy complex.
II. On the 3 Minutes x 3 Rounds:
7 - 5 - 3
*Barbell: 50% of 1RM Clean & Jerk
200 Meter Run
15/12 Calorie Assault Bike (21/15 Cal on Schwinn Bike)
12 Strict Handstand Push-ups
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.
Partner 1: 3 min Moderate Ski
Partner 2: 30/30 Banded Clam Shell - Side Lying
1 Min Monster Walk
1 Min Banded Tempo Jump Squat
STRENGTH: 5x5 with 5-2-1-1 Tempo
Back Squat *10cal Ski Sprint Btwn
10-12 Ball Slams
Plank Hold til remainder of 2 min
Warm up Line Drills
1. :30 DB Box Jumps