Wednesday 31st July

BUILD

WARMUP:

PVC Warm UP

3 x ( 100 FT Waiter Walk + 20 x Hollow Rock + 1 Min Prone Superman )

Then Warm UP HCP and OHS

STRENGTH: 

IWT

3 Block . YGIG with Partner on Block 1&2

1: 10 x Hang Clean Push Press + 1 Min Max Cals on Bike . 3 RDS

2: 10 x OHS + 1 Min Max Ball Slam . 3 RDS

3: 30s Drills. 1 Min Rest. 2 Rounds

Mountain Climbers

Bunny Hops

Burpees

Hanging Knee Raises.

TRAIN

PURPOSE:

Improving overall work capacity - Put your head down and focus on your breath. Do not look at today and avoid because of discomfort. Getting through today will give you the confidence to get through any conditioning day here on out

WARMUP: 

Line Drills

MAIN EVENT: 

10 Mins at each staion

:40 Slow / :20 Fast

2 Min Rest between stations

RUN

SKI

RIDE

ROW

COMPETE

PURPOSE

WARM UP


STRENGTH


MAIN EVENT

LAUNCH

Week 2/3 of 5-3-2 w/ a 10s intraset pause. Technically, We are building up to a set of 10, but breaking it up into 3 mini sets with a 10s pause. Last week we built up to a moderately heavy set of 10 and for the next three weeks, the goal here is to get used to heavier weights and break through the plateau of what you think you're capable of.

WARMUP
Bench Chest Opener

3 Rounds
10 Flat Bench Pec Fly
12 Standing External Rotations
12 Bent Over Fly

STRENGTH 5-3-2 w/ a 10s intraset pause

Bench Press
+ 250m Row Sprint

CONDITIONING

3x 1min on 30s off
- Weighted Cossack Squat
- 1 1/4 DB Incline Bench Press
- Banded Lat Pull Down
- Russian Twists

Emylee Covell