DAILY PROGRAMMING

Friday – January 25th, 2019

BUILD PURPOSE: The Cycle  we will be on a 7 / 5 / 3 progression.  Week One we will have 7 Sets to Build to 7 Rep Max (70%)  We should think of these as 3 Warm up Sets and 4 Working Sets. Week 2 Build to Heavy 5. Week Three Build to Heavy 3.  Heavy Work will be...

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Thursday 24th January

BUILD PURPOSE: The Cycle  we will be on a 7 / 5 / 3 progression.  Week One we will have 7 Sets to Build to 7 Rep Max (70%)  We should think of these as 3 Warm up Sets and 4 Working Sets. Week 2 Build to Heavy 5. Week Three Build to Heavy 3.  Heavy Work will be...

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Wednesday – January 23rd, 2019

BUILD PURPOSE: All Body GPP Build with Shoulder Emphasis WARMUP: 3 x100ft Waiter Walks. (50ft Left / Right) 10 x Kneeling Shoulder Press / 20 x Med Ball Russian Twists/ 20 x Band Pull Apart . 3 Rounds   STRENGTH 5 Sets of 5 / 3 /2 Shoulder to Overhead ( Push Press OR...

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Tuesday – January 22nd, 2018

BUILD PURPOSE: The Cycle  we will be on a 7 / 5 / 3 progression.  Week One we will have 7 Sets to Build to 7 Rep Max (70%)  We should think of these as 3 Warm up Sets and 4 Working Sets. Week 2 Build to Heavy 5. Week Three Build to Heavy 3.  Heavy Work will be...

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Monday – January 21st, 2018

BUILD PURPOSE: The Cycle  we will be on a 7 / 5 / 3 progression.  Week One we will have 7 Sets to Build to 7 Rep Max (70%)  We should think of these as 3 Warm up Sets and 4 Working Sets. Week 2 Build to Heavy 5. Week Three Build to Heavy 3.  Heavy Work will be...

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Saturday Jan 19th / Sunday Jan 20th

BUILD PURPOSE: All Body Build WARMUP: 4 Way Movement Mobility 3 x ( 6 x T Push UP / 5 x Banded DB Thruster/ 30s Prone Hold) Then Start warming Up Movements Below: STRENGTH:  10 Rounds: 5 x Bench @BW 10 X Pull Up or Ring Row 15 X Wall Ball @20/14 E3MOM Do 5 x DBALL GOS...

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