Friday August 23
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:
6+6 Single Arm DB Press / 6+6 Single Arm DB UprightRow / 10 x Banded Straight Arm Lat Pulldown
STRENGTH:
6 x S2O (Jerk/ Split Jerk or Push Press) @72%+ 12 x Kneeling DB Press AHAP + 24 x Decline Push Up (Feet on 2x45lb Plates). 2 Min rest 5 RDS
MAIN EVENT
30s/30s/30s DB Shoulder Complex/ Bearcrawl / Mountain Climber. 30s Rest. x 2
DB Shoulder Complex = 1 x Front Raise + 1 x Lat Raise.
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:
Line Drills
STRENGTH:
5 x 100/80M Sprints
:60 Rest or until you’re back up in line
MAIN EVENT:
EMOM x 35
10/6 Devils Press
15/10 Box Jumps
:40 Banded Bear Crawl (Band tied to skill Mill)
:40 Unweighted Russian Twist
Mad Distance RUN
COMPETE
PURPOSE
Friday has us working through a chipper-style workout with a bit of every modality: gymnastics, weightlifting, and conditioning.
WARM UP
30 seconds per movement // 10 second transition
PVC Pass Through
Active Spidermans
PVC Lat Stretch
Mountain Climbers
PVC Pass Throughs (more narrow)
1 burpee + 3 Air Squats
STRENGTH
One the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
MAIN EVENT
”Crazy Stairs”
For time, complete…
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)
*”Cindy” = 5 Pull ups, 10 push ups, 15 air squats
LAUNCH
For the next 3 Weeks we are going to switch 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.
Friday - Upper Body Push/Pull
WARM UP
Banded Chest, Lat + Tricep Stretch
3x10
DB Cuban Press
Banded Straight Arm Lat Pull Down
Bent Over Fly
MAIN EVENT
3 Rounds - rest 90s-2min
8-12 Push Press
90s Ski
3 Rounds - rest 90s-2min
8-12 Bent Over Supinated Row
90s Row