Thursday September 12th
2nd Week of our 5/2/1/1 Tempo Training. This week we try to creep the numbers up from last week to ensure progressive overload but we reduce the reps to 5. Muscular Met Cons will again be included in our Strength Accessory work.
3 x ( 8 x Barbell Glute Bridge + 10 x Ham Slider + 30s/30s Isometric Russian Twist Holds)
Box Squats + Snatch Grip Deadlift. 5/2/1/1 Tempo. 5 Reps. 6 Sets. 1 Min Rest . Use 80% of 5 Rep Max or Try to Increase Weight by 5-10lbs from Last Week.
5 RDS NFT
6 x Front Rack Reverse Lunge AHAP + 12 x Double KB Swing + 15 Weighted Feet Anchored Sit Ups.
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.
8/8 Staggered leg double DB Deadlift + :30 RUN
Get back in line or rest 1 minute
5 Rounds - 1 Minute per station - 1 Minute rest after each station
DB Clean and Press
Weighted Wall Ball Situps
Although a day late, we will be working through a partner workout today to honor those fallen on 9/11/2001.
(with a buddy!)
3 Min Row, increasing intensity every minute.
AMRAP3 of 3 inchworms, 5 empty barbell row, 10 air squats
*switch partners after 3 min
In Teams of 2, complete:
Buy-In: 2001 Meter Row
then, 4 Rounds of…
9 Rope Climbs
11 Bear Complexes (135/95)
Cash Out: 2977 Meter Row
*1 Rep of a Bear Complex:*
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press
Athletes may partition work however they see fit.
Week 2/4 of 10-8-6-4-2. Adding weight building to a heavy double.
Banded Downdog Stretch
Banded Lat/Tricep Stretch
*10cal Ski Btwn
1min On. 30s Off 4 Rounds
- Row Pikes
- DB Staggered Deadlift (30/30)
- Box Jumps
Warm Up: Line Drills
3x 250m 80%
:40 Weighted High Knees
12 Weighted Box Jumps