Tuesday August 13th

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:

Upper Body Mobility

10 x DB Pull Over + 8/8 Burt Reynolds + 10 x Banded Straight Arm Lat Pull Down . 3 Rounds

STRENGTH: 

5 x 20 Bench Press. 2 min Rest . 30% 1RM (be conservative). Dumbbells can also be used if Barbell is too heavy.

Perform 10 x Face Down DB Bench Row during “Rest”

STRENGTH ACCESSORY

8 x Incline DB Press

8 x Pull UP

16 Cal Row or Ski Sprint

4 RDS

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: 

3 Rounds

10 half cuban press

10 Press

10 Bent over side raise

STRENGTH:

Teams of 3-4

2000M SKI

After each round alternate between 10 Heavy DB Floor Press and 10 DB BOR

Switch every 15 Pulls

MAIN EVENT: 

3 Rounds - 1 Minute Per Movement - 1 Minute Rest after each round

Weighted High Knees

American KBS

Renegade Rows

DB Russian Twists

SKILLMILL SPRINT

COMPETE

PURPOSE
Tuesday has us going big on gymnastics, with particular emphasis on powerful pushing/pulling under fatigue.

WARM UP
30 seconds for each movement:
Easy Bike
Push Up to Down Dog
Banded Pull Aparts

Moderate Bike
Front Plank
Banded Pull-Aparts

Faster Bike
Shoulder Taps
Banded Pull-Aparts

GYMNASTICS + STRENGTH
5 Rounds for Time
6 Toes to Bar + 5 Chest to Bar Pull-up + 4 Bar Muscle-Up
*every break: 150 Meter Row

rest two minutes, then…

Take 12 minutes to establish a heavy 3-rep Bench Press

MAIN EVENT
”SWOLE CYCLE”
4 TABATAs* of one movement each, with no rest between
Strict Pull-ups
Assault/Schwinn Bike Calories
Strict Handstand Push-Ups
Assault/Schwinn Bike Calories

*TABATA: 8 rounds of 20sec on/10 sec rest, totaling 4 minutes, meaning that workout takes 16 total minutes.

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. Alternating an IWT + 6/12/24 Format
Tuesday - Upper Body Push/Pull

WARM UP:
Bench backbend w/ Plated Rotation
Ski or Row 2.5 min

30s Each x3
Burt Reynolds
Bent Over Flys
Cuban Presses

MAIN EVENT:
3
Rounds - rest 90s-2min
6 Bench Press
12 Dips or Push Ups
24 Bicep Curls

3 Rounds - rest 90s-2min
6 Banded Pull Ups
12 Slam Balls
24 Banded Lat Pull Downs

Emylee Covell