The Canadian Wolverines are 2 and 0 this year after a win over Jamaica. Enoch celebrates after the victory. His hard work in the gym is paying off and he's having a tremendous season so far. We're very proud of these guys.
[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, row, skip or airdyne 2-3 sets of: 10 groiners/side 15 band rows with 2sec pause 10 bodyweight squat with 5sec pause in bottom position. [/tab]
[tab title="Group Metcons"] Monday Fran. 21-15-9. Thrusters and pull-ups.
Tuesday 7x20m prowler sprint. Rest 2-3mins.
Wednesday 8mins of: 200m run + 15 KB swings to chin 3mins rest 8mins of: 200m run + 10 push-ups + 15 double unders
Thursday 5 sets: 3 TGU/Side + 5-10 L-sit tuck to extension + 10 renegade row/side. 20min cut-off
Friday FRIDAY NIGHT LIGHTS #3
Saturday 4 sets: 30sec airdyne, 30sec rest, 30sec double unders, 30sec rest, 30sec row, 30sec rest, 30sec knee to elbow, 30sec rest [/tab]
[tab title="Foundations"] Workout 1 A1. Back Squat 3×5. Rest 90-120sec A2. Chin-up negatives (weighted if possible) 3x3-4, rest 90-120sec. B. Group Metcon
Workout 2 A. Push Press, build to 3RM, then 2x6@85% of 3RM B. 5min AMRAP for quality: 5 tempo push-ups + 3 tempo pull-ups. C. Group Metcon
Workout 3 A1. RDL 3x6 with 5sec lowering phase, rest 60sec A2. Bulgarian Split Squat 3x6/side with 3sec lowering phase, rest 60sec A3. Handstand hold 3x45sec (or 2mins of HSPU practice), rest 2mins B. Group Metcon
Workout 4 A. 5mins, max strict chin-ups. B. 3 sets, rest 45s between exercises: TGU 4/side Poliquin Step-up 30reps/side L-Sit: tuck to extended (hold extended position for 5sec). C. Group Metcon [/tab]
[tab title="Training - General"] Workout 1: A. Chin-up 1RM. Then rest 3mins and do 1set as many reps as possible with bodyweight. B. Back Squat 1RM C. 3 sets: AMRAP pull-over (or 15 knee to elbow) + 8-10 GH Raise + 60sec max double unders. Rest as needed between exercises.
Workout 2 A. Push Press 3x5 B. TGU 3x5/side C. Group Metcon
Workout 3 A. Deadlift, build to a tough set of 3, then drop to 80% of that weight for 2x8-10 B. Bent-over barbell row with underhand grip, 2x8-10 C. Group Metcon
Workout 4 A. 3 sets, rest 45s between exercises: TGU 4/side + Front Step-up 12/side + L-Sit: tuck to extended (hold extended position for 5sec). B. 4mins, max tempo push-ups C. Group Metcon
Workout 5 A. Back Squat 3x4-6. B. 4 sets of: amrap handstand push-ups or 40sec handstand hold, rest 90sec, 10 good morning, rest 90sec C. 3 sets: AMRAP pull-over (or 15 knee to elbow) + 8-10 GH Raise + 60sec max double unders. Rest as needed between exercises. [/tab]
[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch 1RM -rest 5 to 10mins between A and B- B. Clean and Jerk 1RM
Workout 2 A. Squat Squat mobility 3mins/side B. Back Squat 3x2@85% C. Group Metcon
Workout 3 -take a light day or rest day before this training session A. Back Squat 1RM B. Group Metcon
Workout 4 A. Snatch 4x2@80-85% B. Drop Snatch 3x1 C. Group Metcon
Workout 5 A. Push Press 2RM, then 2x5 @ 75-80% B. Power Clean 4x3 C. 4 sets of: amrap handstand push-ups OR 40sec handstand hold + 60sec AMRAP pull-over (or 15 knee to elbow) + 60sec max double unders + 8 GH Raise. Rest as needed between exercises.