Tuesday July 23

BUILD

PURPOSE:

Second week of our cycle. Increase weight fractionally where possible. We have have our two high volume days of the 5/10/15 format, two high intensity days with the Rest-Pause Method, One IWT, One All Body Challenge Day and one pipe making, earth shaking , protein taking, ain’t no faking …Eastside Arms Race

WARMUP:

Seated Molly Ringwald x 10 /Side Lying External Rotations 8+8/ Batwings x 5. 3 Rounds

STRENGTH: 

5 Rounds. 3/2/1 Reps with 10 Second Intra-set Pause. Bench Press vs Chains + Weighted Chin Ups. Perform as Superset with 2 Min Rest. Try to increase weight from last weekly. Rack the bar during rest on Bench Press . Drop during rest on chin ups.

STRENGTH ACCESSORY

15 Min EMOM

Min 1 : 15/10 Cal Ski

Min 2: 6 x 1 1/4 Decline DB Bench Press

Min 3: 45s Max Effort Renegade Row

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: 

5 Mins Cardio

2 Rounds

5 Renegade Row

10 Upright Row

5 Double DB Snatch

30 High Knees

STRENGTH:

3 Rounds

10-8-6-4 (For Beginners do 8-6-4-2)

Defecit Pushups

Heavy Alternating DB BOR (Perform total reps on each arm. While working hold opposing arm in the top of a BOR Position)

MAIN EVENT: 

4 x 7’s

Four 7 Minute AMRAPS - Rest 3 Minutes Between Stations

1. 10/6 Cal SKI
8 SA Alternating Devils Press

2. 10/7 Cal RIDE

8/8 Death march

3. 15/10 Cal Row

10/6 Burpees over Rower

4. 150/100M Run

16 Alternating Sit ups (bring opposite elbow to opposite knee at the top)

COMPETE

PURPOSE

Mindset

“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” - Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

______________________________

WARM UP

30 Seconds

Inchworm to Push-up

Glute Bridges

Up Dog

Push-up Shoulder Taps [Click Here](https://youtu.be/8QbRiNrLAD8)

Right Leg Glute Bridges

Down Dog

Push-up Plank to Front Plank [Click Here](https://youtu.be/P7E2_-yUMOI)

Left Leg Glute Bridges

Active Dive-bombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Front Rack Stretch: 1 Minute

Child’s Pose: 1 Minute

Wrist Stretch: 1 Minute

MOVEMENT PREP

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Movement Prep

3 Hang Clean Transitions

3 Hang Clean Pulls

3 Hang Power Cleans

.

3 Clean Pulls

3 Power Cleans

.

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

POWER CLEAN COMPLEX

Build to Heavy Complex in 12 Minutes

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

WOD

PRACTICE ROUND

2 Rounds

2 Toes to Bar

2 Power Cleans

"Nowhere Fast"

For Time:

50 Power Cleans (155/105)

*On the Minute: 5 Toes to Bar *

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
MB Frog Pose
MB Chest Opener

3x 1 min Plank (weighted) 30s rest

STRENGTH 5-3-2 w/ a 10s intraset pause
5 sets
Sumo Deadlift
200m Ski/Row Sprint Between


CONDITIONING
21-15-9
Wall Balls
Cal on Bike

Emylee Covell