Thursday August 1st

BUILD

PURPOSE:

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

WARMUP:

Lower Body Mobility

3 x (20 x Deadbug / 10 x Bar Only Kang Squat/ 10+ 10 Banded Russian Twists)

STRENGTH: 

Deadlift or Sumo Deadlift.

Please Use Blocks where necessary, Try to increase weight by 2.5 pounds from last week.

3/2/1 with 10 Sec Intranet Pause . Rest 2 Minutes . 5 Rounds

STRENGTH ACCESSORY

15 Min EMOM

Min 1: 8 x Box Squat

Min 2: 8+8 One Arm DB Row

Min 3: 15/20 Cal Ski Row

TRAIN

PURPOSE:

WARMUP: 

10 Samson lunges

20 Cowgrazers

5 inchworm to push up + spiderman

10 happy star

10 cobra

STRENGTH:

3 Rounds

Heavy KB Death march from bike to runner and back again

I go you go

MAIN EVENT: 

EOMOM x 32

Every 2 Mins

1 Min KB March

30 Jump Squats + :30 Jumping Lunges

1 Min Sprawl to tuck jump

200/150M Run

COMPETE

“Ninja Turtle"

Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Assault Bike

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
1 min Quad Foam Roll each leg

3 rounds
8 Glute Bridge Walk Outs
8 Bent Over Lateral Raises
8/8 Split Lunges

STRENGTH 5-3-2 w/ a 10s intraset pause
Back Rack Reverse Lunges
Chin Ups (banded or modified)

CONDITIONING
10-8-6-4-2 Box Jumps
20-18-16-14-12-10
Calories on Bike

Emylee Covell