Programming 09.23

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 09.23

Strength:

Every 2.5 mins x 9

5-3-3 back squats

3-3-3 back squats

10-10-10 front squats

*back squats - 5 sets at the heavy weight that you did 4 at last week.

**3 sets of 10 front squats, go up from last week.

Workout:

5 rounds

20/15 cals

20 SA OH DB lunges

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

15 min cap

Tuesday 09.24

Strength:

15 mins AMRAP for quality 

4 ring dips - add weight 

8 pendlay rows

12 weighted push ups

16 rower pikes

1 min rest

Workout:

24 wall balls

24 cal ski

24 plate jumps

24 burpees

24 cal bike

*9 thrusters in between every round

RX: 50/35lbs, 7/6 45lbs plates

L2: 35/25lbs, 5/4 45lbs plates

L1: 25/15lbs, 3/2 45lbs plates

Stagger starts in big classes…  0, 3, 6.

Fastest people first.

14 minute cap.


Wednesday 09.25

IWT


3 rounds

10 heavy D-ball over the shoulder (heavier than you’d normally use)

90 seconds ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

3 rounds 

10 heavy d-ball squats 

90 second ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

32 mins start 


3 rounds

12 heavy KB swings

30 second bike

Rest ~2 mins

Partner A: Part A 0, 4, 8. Part B 15, 19, 23. Part C 32, 35, 38

Partner B: Part A 1, 5, 9. Part B 16, 20, 24. Part C 33, 36, 39

Partner C: Part A 2, 6, 10. Part B 17, 21, 25. Part C 34, 37, 40


Thursday 09.26

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

****10 minute timer. 4 mins to complete the 20 + 3 x 2 minute windows for the 10s.

Workout:

3 rounds in pairs

400m run

40 cals

40 power cleans

*weight on cleans goes up each round

RX: m135/155/185 f95/115/135

L2: m95/115/135 f65/75/85
L1: Choose a barbell weight and stay the same through 3 rounds


Friday 09.27

Strength:

Every 2.5 mins x 6

4 push jerk

5 weighted pull ups

*push jerks will go down in reps each week with pull ups going up.

Workout:

2k/1600m row/ski (120/100 cal bike if more than 10 people)

30-20-10

SA DB hang clean + jerk

Ball slams

RX: 50/35lbs, 35/25lbs

L2: 35/25lbs, 25/15lbs

L1: 25/15lbs, 25/15lbs


Saturday 09.28

Teams of 3/4

10k ski

*one person must hold d-ball in bear hug

**5 burpee plate jumps after every effort


Sunday 09.29

A1)KB FR Front Squat

X3 10 reps x33X1

A2) S/A bent over row 

X3 6-8/side x21X3

B1)Banded hamstring curls 

X2 15/leg

B2) S/L squat time plate stack or bench

X2 10/side go up in weight from last week

C)KB complex 3rds 

1RD:

 FR KB Deadlift 5/side

KB Clean 5/side 

KB FR alt lunges 10reps

Find a weight you can go unbroken