Thursday August 15th

BUILD

PURPOSE:

We are now embarking on a new 3 month cycle. We will start with a Hi Rep- Low Weight Strength Endurance protocol , utilising the 5 x 20 Method on Squat and Bench Day and the 6/12 /24 Method on Deadlift and Shoulder Day. Once complete we will move on to a cycle of Tempo Training for Functional Hypertrophy and Finish with A Strength Cycle in the third month. Once the third month is completed we will retest our One Rep Maxes and see just how far we have come having completed all three cycles. The overall curve is volume to strength but you will experience a good deal of both throughout resulting in strong, athletic, functional physiques.

WARMUP:

Lower Body Mobility

3 x ( 10 x Barbell only + 30s/30s Banded Isometric Russian Twists on Knee/ 5+5 Single Leg Glute Bridge.

Then 8 x Glute Bridge AHAP + 10 x DB BOR . 3 RDS

STRENGTH: 

6 x Sumo Deadlift @70% / 12 x Inverted Row / 24 x Feet Anchored Weighted Sit Up. 2 Min Rest 5 Rds

STRENGTH ACCESSORY

6 x 30/30 Ball Slam (Work Rest)

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: 

Line Drills specific for running

STRENGTH:

Rolling Sprints

5 Rounds

:10 Slow + :10 Medium +:10 SPRINT

Rest :60-:90 depending on size of class

MAIN EVENT:

Partner workout - 3 x 10 Min AMRAPS - Rest 2 Mins Between Stations - Partner 1 completes a full round before switching - Each round is to be done at top speed!

  1. 10/7 Calorie ROW + 15 KB Deads + 10 Sprawl to tuck jumps

  2. 150/100M RUN + 2 Heavy Front Rack carry’s around the perimeter of the floor twice + 10 Double DB Snatch

  3. 7/4 Calorie RIDE + 30/20 Mountain Climbers (L+R=2) + 20 lateral hip taps from plank position on elbows

COMPETE

PURPOSE
For those of us that love to move a barbell, Thursday will be like Christmas in August. We’ll work details on the clean in all three elements today.

WARM UP
30 Seconds per Movement:
Easy Row
Easy Single Unders
Glute Bridges

Moderate Row
Quick Singles Unders
Single Leg Glute Bridges (Right Side)

Faster Row
Higher Single Unders
Single Leg Glute Bridges (Left Side)

STRENGTH
CLEAN TECHNIQUE
On the 1:30 X 5 sets:
Pausing Clean Pull (One seconds pause just off the floor + one second at knee level)
Low-Hang Squat Clean
Front Squat

then,

BARBELL CYCLING
For time:
10 Squat Cleans (45% of 1 RM Clean)
8 Squat Cleans (55% of 1 RM Clean)
6 Squat Cleans (65% of 1 RM Clean)
4 Squat Cleans (75% of 1 RM Clean)
2 Squat Cleans (85% of 1 RM Clean)

MAIN EVENT
”IHOP”
AMRAP15
60 Double Unders
30/24 Calorie Row
5 Power Clean (165/115)
5 Hang Squat Cleans (165/115)
5 Squat Clean (165/115)

LAUNCH

For the next 3 Weeks we are going to switch gears from our normal "Full Body" Launch strength program to a format similar to the rest of the programming at Pharos focusing on a single movement patterned emphasis in each session.

Thursday - Hinge


WARM UP:
Banded Leg Warm Up

3 Rounds
10/10 Cossack Squats
10/10 Goblet Split Lunges (hold KB)
10 KB Swings


MAIN EVENT:
3 Rounds Rest 2 Min Between
8-12 Sumo Deadlift
90s Bike

3 Rounds Rest 2 Min Between
8-12 Front Rack Lunges (BB or KB)
90s Row

Emylee Covell