WORKOUTS of the WEEK 02.09.19

QUOTE FOR THE WEEK

“Pain is temporary. It may last a minute, an hour or maybe even a year but eventually it will subside and something else will take it’s place. If I quit however it will last forever.” – Lance Armstrong

DIALOGUE INTENTIONS 

Welcome to the first week in September – helllloooo Spring! This week we finish our 4week deadlift block, with big aspirations for a new 1RM on Friday! Emphasis continues to be on tension building throughout our whole body; from our feet up to how we finally grip the bar! As we strive for maximum output and performance, focus is on correct muscle activation and small but beneficial changing in movement patterns. As the OPENs speedily approach, we finish another fabulous week with some mindset prep as we repeat of 19.2.

MONDAY

General warm up

10 banded passovers

10 renegade rows

5 pullups

2 CTB

5 ring rows

Part A 

4 sets for quality

8 strict pullups + 3sec negative

8 GHD situps

8 ring rows

1 set to failure

CTB into pullups

Specific warm up 

10 air squats + 4 pistols + 4 TTB + 10 DB snatch

Part B

50 DB snatch

Into

4 RFT

10 burpees

10 pistols

10 TTB

*13min cut off

Recovery

AMNAP 3min

Trigger erector spine 3min

TUESDAY

General warm up

Banded shoulder warmup

2 rounds

20 wrist mobilisers

20 BB push press

Part A

EMOM for 5min

12 push press @50%

EMOM for 4min

4 push press @75%

EMOM for 3min

3 clusters + 3 pushups

Specific warm up

3 rounds: 

1 deadlift + 1 hang power clean + 1 push jerk

2min Dball technique 

Part B

5 RFT

12 deadlifts

9 hang power clean

6 push jerk

3 or 5 Dball over shoulder

*15min cut off. F [35-45] M [50-70]

Recovery

Trigger chest/shoulder 2min/side

Stretch forearms 30sec/side

WEDNESDAY – BAREFOOT

General warm up

20 arch lifts

20 air squats

20 spiderman lunges

20 crab walks fwd/bwd/sides

20 BB back squats then build weight

Part A – Barefoot

6 back squat 

@81% – 83% – 85%

Specific warm up

10 banded passovers + 10 easy HSPU 

+ 4 OH DB lunges

Part B – Shoes on!

30-20-10

HSPU

Air squat

Calories

OH single DB lunge

*10min cut off. F [15-22.5] M [15-27.5]

Finisher

Max HSW in 4min

Recovery

Foam roll quads 3min/side

THURSDAY

General warm up

Tabata

Hollow hold

Arch hold

10 heavy dbl KB deadlifts

4 dragonflies

Driveway heavy KB carry 

4 step ups

Part A

500m dbl KB carry

20 DB step ups

200m KB carry

20 DB step ups

Driveway KB carry

20 DB step ups

Specific warm up

Running warm up

Butt kicks + toe points 

+ walking calf raises + frankenstines

+ 1-3reps of each mvt

Part B

18min AMRAP

500m run

5 wall walks

50 DU / 100 singles

5 RMU / 5 burpee pullups

500m row

5 RMU / 5 burpee pullups

50 WB

5 wall walks

500m run

Recovery

Trigger glutes 1min/side

Trigger upper traps 1min/side

FRIDAY

General warm up

Team plank challenge 

2 rounds

10 GHD back ext

15 BB deadlift

Part A

Find 1RM deadlift

Specific warm up

10 BB snatch + 10 BB thruster + 10cal hard!

Part B

3 RFT

15 snatch

15 cal

*7min cut off

3 RFT

10 thrusters

10 cal

*3min cut off

F[25-35] M[40-50]

Recovery

AMNAP 3min

Couch stretch 1min/side

SATURDAY

Warm up

2 rounds

2 laps banded vibrations

5 banded passovers

5 TTB

20 calf raises

20 DU

10 BB squat cleans

Workout – 19.2

Individual 

25 TTB

50 DU

15 squat clean @38/61

25 TTB

50 DU

13 squat clean @52/84

25 TTB

50 DU

11 squat clean @65/102

25 TTB

50 DU

9 squat clean @80/125

25 TTB

50 DU

7 squat clean @93/143

*35min cut off

Recovery

Foam roll quads 2min/side

Abdominal stretch 30sec/side

Trigger calves 30sec/side

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