Wednesday September 25th
BUILD
PURPOSE:
Power / Athleticism Athletic Lifts
WARMUP:
PVC Mobility
400m Run
3 x( 5 x Jumping Ball Slam / 5 x Broad Jump / 10 x Light DB Curl and Press)
Mobilise Front Rack
STRENGTH:
Jerks From Rack
3 Reps EMOM x 10 . Ascending in Weight . Start Light and Build
Push Jerk or Split Jerk or Push Press (entry level)
MAIN EVENT
7 Rounds
7 x Power Clean @75% 1RM + 14 x Wall Ball 20/14. EMOM 5 x Burpee .
FT
18 Min TC
TRAIN
PURPOSE:
Finishing up the summer we are going to ramp up the conditioning a bit more to work off all our bad decisions from the past few months. During this time don’t worry about being the fastest in class just focus on moving for the entire duration of your set task.
WARMUP:
5 Mins Cardio (:40 Slow + :20 Fast)
10 Samson lunges
20 Cow Grazers
10 Spiderman
Hold :30 quad and pigeon stretch while coach reviews workout + Movement
MAIN EVENT:
40 Min Time Cap
Teams of 3 or 4
Cash In: 2000M RUN (1 athlete working at a time)
100 Turkish Get ups (Everyone working at once)
100 Weighted Russian twists rotations (Interlock feet in circle and pass ball around 50x Left + 50x Right)
Cash Out: 2000M ROW
COMPETE
PURPOSE
WARM UP
STRENGTH
MAIN EVENT
LAUNCH
Week 4/4 of 10-8-6-4-2. Adding weight building to a heavy double.
WARM UP:
3 Min any cardio
PVC Pipe Sequence (Front Rack Stretch)
PVC Power Clean Prep
STRENGTH:
10-8-6-4-2
Power Clean (BB or DB)
*8 Box Jumps Between
CONDITIONING:
E2Minutes 10 Min (5 sets)
10/10 Snatches
10 DB Sit Ups
SPRINT
Warm up: Line Drills
EMOM 16min
1. 20 DB Squat Jumps
2 :30 Sprawl 2 Tuck Jumps
3. 200m
4. Rest
EMOM 16min
1. 20 KB Swings
2. :45sec Box Jump Overs
3.200m
4. Rest
LIFT
3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets
Tall Jerks 3x3
2 split jerks - Emom x 10