Monday 29th July

BUILD

PURPOSE:

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

WARMUP:

Lower Mobility

3 x (5 x Wall Squat + 10 x Ham Slider + 5 x Jump Squat)

STRENGTH: 

4 Rounds: 2 Min Rest Between Rounds

5 x Barbel Or Dumbbell Jump Squats

10 x DB Step Ups on to 20 Inch Box AHAP

15 x Barbell Back Squat (Try to increase weight by 2.5 lbs from last week )

STRENGTH ACCESSORY

30 - 20 -10

Alternating DB Snatch

Wall Ball

Burpee

TRAIN

PURPOSE:

WARMUP: 

3 Rounds

P1: Row or SKI 200/150M

P2:

AMRAP 

10 Jump Squats

10 Happy Stars

10 Weighted Glute Bridges

(Pick up where you left off after each round)


STRENGTH:

4 Rounds

6 RDL

6 BOR

6 Curl

6 Strict Press

6 Front Squats

6 Renegade rows

I go you go

MAIN EVENT: 

5 Rounds

3/5 Cal RIDE

15 Weighed Sit ups (Use wall ball - Tap behind your head then extend arms above your head and finish with head through)

15 WB Bear Hug Jump Squats

50M Sled SPRINT (Resistance at 6)

I Go, You Go or waterfall with big class


COMPETE

STRENGTH

Push Jerk

Heavy Set of 3 in 12 Minutes

BEEF JERKY

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges

7 Push Jerks (165/115)

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.


WARM UP
Banded Lat + Front Rack Stretch

30s Each x3 rounds
- Banded Monster Walk
- Tempo Squat
- Shoulder Taps
- Reverse Plank

STRENGTH 5-3-2 w/ a 10s intraset pause
5 sets
Front Squat
Bent Over Row
*Superset

CONDITIONING
12 Min AMRAP
5 Renegade Row + Push Up
10 1 1/4 DB Squat
15 Slam Balls

Emylee Covell