Wednesday July 24th

BUILD

PURPOSE:

IWT. Athletic Conditioning and Performance

WARMUP:

PVC Warm UP

3 x ( 5+5 Half Turkish Get Ups + 20 x Plank Reach + 10 x KB Sumo Deadlift High Pull)

STRENGTH: 

IWT

Block 1

10x Power Clean + 1.00 Max Effort Wall Ball (Count number Achieved). 3 Rounds YGIG with Partner

Block 2

10 x Overhead Squat + 1.00 Max Effort Box Jump. 3 Rounds YGIG with Partner

OHS can be subbed for Goblet Squat where necessary

Block 3

30s Ball Slam

30s 30s V Up

30s Jump Lunge

30s Dead Hang

1 Min Rest

3 Rounds

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:

8 x 100/80M Runs

These should be fast and sub :20

Rest at least 1/1:30 mins between efforts

MAIN EVENT: 

3 Mins each of the following

SKI

Burpees

Box Jumps

KBS

X2 DB Front Rack Hold

Rest 3 Mins then repeat by doing 2 minutes of everything

Rest 2 Mins then repeat by doing 1 minute of everything

COMPETE

LAUNCH

Week 1/3 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
8/8 Burt Reynolds
10 Flat Bench Pec Fly
12 Bent Over Fly

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

Bench Press
+ 200m Row Sprint

CONDITIONING

3x 1min on 30s off
- Elevated Lateral Lunge 30/30
- Switch Steps
- Renegade Row (30/30)
- Burpee

Emylee Covell