Programming 08.19

Our programming will follow cycles, covering all areas of the body and all energy systems each week.


The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. 


We have just finished an 8 week cycle testing and improving some big lifts. The current cycle will be moving away from maximal strength and towards higher volume, time under tension and making sure we move as well as possible.


Generally, day by day it will look like this…


Monday - lower body - squats + short workout

Tuesday - upper body DB work

Wednesday - IWT

Thursday - deadlifts + partner workout

Friday - upper body - push / pull 

Saturday - big team workouts

Sunday - functional bodybuilding


Monday 08.19

Strength:

Every 2.5 mins x 9

9-7-5 back squats

5-5-5 back squats

10-10-10 back rack reverse lunges

*back squats - hold the 4 sets of 5 at the same weight you did 3 sets of 5 last week

**hold lunges consistent, add weight from last week.

Workout:

21-15-9

Cals

Ball slams

Straight into

9-15-21 

DB front squats

Cals

RX: 35/25lbs, 50/35lbs

L2: 25/15lbs, 35/25lbs

L1: 25/15lbs for both


Tuesday 08.20

Strength:

18 mins AMRAP for quality 

5 strict pull ups 31x3 or 10 DB rows 31x3

10 DB bench 31x3

30 second hollow

1 min rest

Workout:

100/80/60/40/20 lateral hops

25/20/15/10/5 DB snatch

25/20/15/10/5 DB push press

RX: 50/35lbs, standing 32/24kg KB

L2: 35/25lbs, flat KB

L1: 25/15lbs, db hops

18 min cap

Wednesday 08.21

IWT

Same movements as last week - how did the weight feel? Up weight? Up reps if you didn’t do 10?

Try to use same machines and beat scores.


3 rounds

8-10 power cleans @ 60-70%

90 seconds bike/ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

3 rounds 

8-10 front squats @ 60-70

90 second bike/ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

Partner A: Part A 0, 4, 8. Part B 15, 19, 23.

Partner B: Part A 1, 5, 9. Part B 16, 20, 24.

Partner C: Part A 2, 6, 10. Part B 17, 21, 25.

32 mins start 

9 min AMRAP

2 TGU e/s

10 SA OH lunges

*Every 3 mins 5 strict ttb

*If 10 or less in class use ski and row only.


Thursday 08.22

Strength:

20-10-10-10 deadlift

*unbroken set of 20. 10s split into 5 touch and go + 5 dead stop with reset

**All at same weight, add 5-10lbs from last week (last week should have been around 50%)

***when weight gets too heavy for 20, 1 max effort set as close to 20 as possible

Workout:

10 rounds

15/12 cals

12 DB deadlift

9 DB HPC

6 DB STOH

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

25 min time cap


Friday 08.23

Strength:

Every 2.5 mins x 6

5 push press

10 second ring support hold + 4 dips + 10 second bottom of dip hold

Workout:

E2MOM x 9 (18 mins total)

25/20 cal ski

16 burpee plate jumps

30 wall balls

RX: 7/6 45lbs plates, 20/14lbs

L2: 5/4 45lbs plates, 14/10lbs - 22/16 cals, 14 burpee plate jumps

L1: 3/2 45lbs plates, 10/6lbs - 18/12 cals, 12 burpee plate jumps

Try to choose a scale that is doable but still difficult. Reps or weight can be changed. 

Should be working for no more than 90 seconds every 2 minute window.


Saturday 08.24

Social day - big team workout + food truck + beach

Sunday 08.25

A1)Banded jumping BB/squats

X4 12-15reps add weight from last week

A2)Farmers Carry

X4 KB in front rack HEAVY weight in suitcase 100m (use those big farmers carry bars if 70 isn’t heavy enough, KB in FR should be moderate weight)

A3) Paloff Press

X4 12/side (add small plate if needed) 

B1) Plyo Push Ups

X3 10 reps 

B2)Front Rack DL

X3 8/side 

C) 3rds

ME L Sit holds 

:45 hollow hold scissor kicks