Thursday September 5th
BUILD
PURPOSE:
New Cycle. We now move in to the 2nd phase of our 9 week monster cycle. This cycle will see a reduction in volume and an increase in intensity (weight). We will be increasing the T.U.T via tempo training and working in rep ranges of 6-12. Increases in Strength/ Structure and Functional Hypertrophy can be expected. Muscular Met Cons will be included for accessory work/conditioning
WARMUP:
3 x ( 8 x Barbell Bridge + 1 Min Weight Plank + 10 x Banded Good Morning )
STRENGTH:
6 x Box Squat 5/2/1/1 Tempo 80% 6RM
+
6 x Snatch Grip Deadlift 5/2/1/1 Tempo 80% 6RM
2 Min Rest
6 Rds
MAIN EVENT
5 RDS. NFT
8 x Barbell Good Morning
8+8 Heavy Step UP
10 Cal Row or Ski Sprint
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:
20 Cow Grazers + 5 Inchworm to cobra + 10 Happy Stars
Every :30 for 5 Mins
O: 7 KBS
E: 7 Jump Squats
STRENGTH:
EMOM X 10
5 KB Front Squats + 6 Front Rack KB Reverse Lunge + 6 KB RDL (Hold KB at your side until top of next minute)
MAIN EVENT:
4 x 6 Min Stations - Rest 2 Mins Between Stations
3/4 Rounds - 15 KBS + 10 Burpees - W/ Remaining time Max Distance ROW
3/4 Rounds - 15 Sit Ups + 12 Heavy DB RDL - W/ Remaining time Max Distance RUN
3/4 Rounds - 10 Front rack DB Step Ups + 15/10 Box Jumps - W/ Remaining time Max Distance SKI
3/4 Rounds - Bear Crawl (4 Steps forward 4 steps back x 10) + 15/10 Pushups - W/ Remaining time Max Distance RIDE
COMPETE
PURPOSE
We’ll apply Tuesday’s template for Snatch technique to the Clean today, then retest a workout from the start of this cycle.
WARM UP
8 Minutes for Quality (Alternating With a Buddy):
Station 1:
Row (Increasing Pace Each Round)
Station 2:
30 Seconds Wall Sit (Just Below Parallel)
30 Seconds Front Plank
Change stations when buddy is done with the bridge & plank station
STRENGTH
Clean Technique — 2 athletes per bar
I. Clean Pull (from Blocks, such that bar is at knee level)
3 sets of 3 reps, building to a moderate weight
II. Clean High Pull (from Blocks, such that bar is at knee level)
3 sets of 3 reps, building to a moderate weight
III. Power Clean (from Blocks, such that bar is at knee level)
2 Reps on the Minute x 8 Minutes
Begin at 50% and build to no more than 70%.
MAIN EVENT
”Fish Out of Water”
For Time:
2k Row
10 Rounds of ""The Chief"" (155/105)
1 Round of ""The Chief"":
3 Power Cleans
6 Push-ups
9 Air Squats
LAUNCH
Week 1/4 of 10-8-6-4-2. Adding weight building to a heavy double.
WARM UP:
2 min MB Chest Opener
2 min Easy Bike Warm Up
30s Each x 3 rounds
- Glute Bridge
- Ham Curl
- Hollow Rock
- Squat to Ball
STRENGTH:
10-8-6-4-2
Front Squat
*10cal Bike Btwn
CONDITIONING:
1min On. 30s Off 4 Rounds
- Horizontal Rows
- Switch Steps on a bench
- Alt DB Snatch
- Wall Balls
SPRINT
Warm up: Line Drills
Then…
4 Rounds
:20 Sled Push
:20 Sprint
2 Broad Jumps
Rest 1min- 1:30
Emom 20min
12 Box Jumps
40 Mt. climbers
20 Kb Swings
:25 Sprint