Tuesday September 3rd

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:

Upper Body Mobility

3 x (20 x Band Pull Apart / 15 x DB Floor Press/ 10 x Inverted Pull Up)

STRENGTH: 

Tempo Superset

Incline Bench Press 5211 Tempo x 6. 80 % 6 Rep Max

+

One Arm DB Row 5211 Tempo x 8/8.

1 Min Rest. 6 Rounds

Strength Accessory

20 Min EMOM

Min 1: 6 + 6 Single Arm DB Bench Press

Min 2 : 6 x Devils Press

Min 3: 10 x Bent Over Barbell Row

Min 4: 7 x Burpee Pull Up

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: 

2 Rounds (LIGHT)

12 DB BOR

10 DB Z Press

8 DB Incline Bench Leaning against Wall Ball

6 DB Flat Bench on Wall Ball

MAIN EVENT: 

4 Min SKI

3 Min Renegade Row

2 Min SKI

1 Min Renegade Row

Rest 2 Mins

COMPETE

PURPOSE
Snatch technique work, focusing on the quality of the second pull, followed by a longer conditioning piece where we’ll refine our ability to pace on tired legs.

WARM UP
1 Minute per Movement // 10 Second Transition

Easy Bike 
Active Spidermans + Hamstring Stretch 
Walking Lunges Around Bikes (No Weight) 

Moderate Bike 
Active Samson + Air Squat
Single Arm Dumbbell Farmers Carry Around Bikes (30 Seconds Each Arm) 

Faster Bike 
Active Divebombers
Single Arm Dummbbell Overhead Carry Around Bikes (30 Seconds Each Arm)

STRENGTH
Snatch Technique — 2 athletes per bar

I. Snatch Pull (from Blocks, such that bar is at knee level)
3 sets of 3 reps, building to a moderate weight

II. Snatch High Pull (from Blocks, such that bar is at knee level)
3 sets of 3 reps, building to a moderate weight

III. Power Snatch (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
"Big Bird"

AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Assault Bike 
20 Dumbbell Box Step-Ups (24""/20"")
20 Pull-ups

LAUNCH

Week 1/4 of 10-8-6-4-2. Adding weight building to a heavy double.

WARM UP:
Banded Chest + Lat Stretch + Plugbacks

2 Rounds
50ft Waiter Walk RL
10 Wall Slide (against Wall)
10 Wall Squat
20 Russian Twists

STRENGTH:
10-8-6-4-2
Push Press
*10 Ball Slams btwn

CONDITIONING:
15 Minute AMRAP
5cal Ski
10 Push Ups
15 Air Squats

Emylee Covell