Friday August 2nd

BUILD

PURPOSE:

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

WARMUP:

3 x( 20 x Banded Face Pull / 15 x Kneeling DB Strict Press / 8 x Y Raise )

STRENGTH: 

5/10/15 Protocol

5 x Jerk @75-80% + 10 x Arnold Press + 15 x Lateral Raise . 2 Min Rest. 4 RDS

STRENGTH ACCESSORY

4 Rounds

8 + 8 Single Arm Dumbbell Strict Press

8 Burpee Pull Up

400m Heavy Farmers Carry

TRAIN

PURPOSE:

WARMUP: 

AMRAP x 5

5 Sprawl

5 Jump Squats

10 DB Push Press

5 Double DB Snatch

30 High Knees

MAIN EVENT: 

Partner workout

1 partner works for a minute then partner 2 works for a minute. Pick up where your partner left off and cycle through the workout as many times as possible fro 42 mins.

EMOM x 42

30 DB Thrusters

30 American KBS

30 Box Jumps

30 Burpees

30 Devils Press

COMPETE

"Cool Whip"

3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35) 
12 Lateral Dumbbell Burpees

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
Banded Pec/Tricep/Lat Stretch

3 Rounds
5/5 Tempo Step Up
20 Switch Steps
50ft Waiter Walk each arm

STRENGTH 5-3-2 w/ a 10s intraset pause
5 Rounds
Box Squat
Push Press
*not superset*

CONDITIONING
12 Minute Cap
3 Rounds
5 DB Over the Shoulder
5/10 Horizontal Rows
Max Push Ups in remaining time

Emylee Covell