Thursday July 18th

BUILD

PURPOSE:

New Cycle! During this cycle there will be multiple protocols working simultaneously. Two days will follow a 3/2/1 with 10 Sec Intra Set pause method for strength (One Upper and One Lower), Two days will follow a 5/10/15 Tri-Set Structure ( 5 is a power movement/ 10 is a medium weight metabolic lift/ 15 is strength endurance). Wednesday will be a Barbell Based IWT for Athletic Conditioning , Saturday will be an all Body Circuit and Sunday will of course be the one and only Eastside Arms Race

WARMUP:

1 Min Prone Superman +50ftWalking Lunge forwards/ Backwards

3 x 8 Barbell Hip Bridge

STRENGTH: 

Deadlift or Sumo Deadlift (Please use blocks where necessary)

3/2/1 Protocol . Work up to 80% 1RM . Perform 3 Reps, rest 10 Seconds. Perform 2 Reps, rest 10 seconds, perform 1 rep, rest 2 Minutes. repeat for a total of 5 Rounds. (Week 1, be conservative)

STRENGTH ACCESSORY

15 Min EMOM

1: 8 x Banded Barbell RDL

2: 10 x DB Step Up

3: 15 x T2B /K2E

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: 

STRENGTH:

3 Rounds

10 DB Glute Bridges

5/5 tempo side step ups 3-0-1-0

5 Inchworm to Cobra

4 Rounds
10/10 Single Leg (Single) DB RDL + 15 DB Goblet Jump Squats + 20 Prisoner Squats

AS FAST AS POSSIBLE

Rest :90 between Rounds

MAIN EVENT: 

:30 Per Movement :15 to Transition

6 Rounds

KBS

Hollow Hold

Sprawl To Box Jump

MAX DISTANCE SKI

Rest :90

COMPETE

Flow

+

2 Rounds

10 Hamstring Slider

10 Jump Squats

10 Reverse Lunge

+

Snatch Prep

A. Build to a heavy Snatch + OHS in the following format. Start at 70% of your 1RM Snatch:

Snatch (Full) + OHS x 3

Snatch (Full) + OHS x 2

Snatch (Full) + OHS x 1

B. Segmented Snatch Deadlift; 3x4, rest 90s (Positonal focus)

C. 4 Rounds for NFT:

25' Walking Lunge (50/35#)

10 TTB

25' Walking Lunge (50/35# - one hand OH one hand Farmer's Carry)

10 DBall G2OS

LAUNCH

Week 4/4 of Mini German Volume Training. We will build up to a moderate set of 10 and then do 5 sets of 10 reps (at the same weight) with a strict 1 min rest inbetween. Try to push for 5/10lb heavier than last week.


WARM UP
Banded Chest Opener + Lat + Tricep Front Rack Stretch
then 2 min Row

2 Rounds
50ft Waiter Walk (R/L)
50ft Single Arm Farmer Carry
10 Wall Over Slides
10/10 Burt Reynolds

STRENGTH
: 5x10 w/ 1 min rest between

Push Press
Chair Squat

CONDITIONING
1min each 4 min total 1 min rest
3 Rounds
- DB Bent Over Row
- DB Lateral Lunges
- Jumping Pull Ups
- Burpees

Emylee Covell