Tuesday 30th July

BUILD

PURPOSE:

Final Week Of Current Cycle . Rest/ Pause Method and 5/10/15 Volume Day

WARMUP:

8+8 Burt Reynolds + 10 x Straight Arm Banded Pull Down + 3 x Push Up with 3 Sec eccentric (3010 Tempo). 3 Rounds

STRENGTH: 

Bench Press Vs Chains + Weighted Chin Ups

5 Rounds

3/2/1 with 10 Sec Intra-set Pause. 2 Min Rest between sets

STRENGTH ACCESSORY

15 Min EMOM

Min 1 : 6 x Incline 1 1/4 Press

Min 2 : 8 x Barbell Floor Press VS Chains

Min 3: 8 x Pendlay Row

TRAIN

PURPOSE:

WARMUP: 

3 Rounds

8 Cuban Press

5 Batwing Hold

10 Pushups

STRENGTH:

3 Rounds

Start by ski erg

5 Pushups + DB Bear Crawl to center of floor

4 Pushups + DB Bear crawl to rowers

3 Pushups + DB Bear crawl back to center

2 Pushups + DB Bear crawl back to Ski Erg

1 Push up

Advanced can do 10-8-6-4-2 pushups

I go you go…

MAIN EVENT: 

EMOM x 30

1. :40 SKI

2. 10/6 Weighted t pushups (No pushup - L+R =1)

3. 10/7 Sprawl to box Jumps

4. 12/12 SA DB Row (Hold opposing DB at the top of the row)

5. :40 Row

COMPETE

STRENGTH

Front Squat

3 Front squats 3301 Tempo (3 seconds in the pocket) E90 seconds for 6 Rounds building to Max

Met Con

Endurance Focus

"Kelly Rowland"

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

*1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)*

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
MB Frog Pose
MB Chest Opener

30s each. 3 Rounds.
- MB Ham Curl
- MB Hollow Rock
- MB Front Support Hold (table top or plank)
- MB Mountain Climbers

STRENGTH 5-3-2 w/ a 10s intraset pause
5 sets
Sumo Deadlift
250m Ski/Row Sprint Between


CONDITIONING
21-15-9
Burpee Jumping Pull Ups
DB Lunge (each side)

12 min cap

Emylee Covell