Attention General Training Stream
We'll be working on back squat and bench press strength for the coming 8 weeks. Bring your war paint on your squat and bench days and it will pay off big-time in 8 weeks when we re-test.
The plan will involve using more frequent than usual lifts with an emphasis on mastering the technique. That means more sets of fewer reps to develop technical mastery.
Pay attention to the details to make sure everything comes together on re-testing day.
[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, row, skip or bike, then 2-3 sets of: 10 cossacks/side + 10 FFESS/side + 3-5 wall walks [/tab]
[tab title="Group Metcons"] Monday TESTING: 3 sets: 1min wall ball + 1min box jump (step down) + 1min push press 75/55 + row cor cals. 1min rest.
Tuesday 5 sets @ 100% speed: 12 tough unbroken thrusters + 10 burpees as fast as possible. Rest 2-3mins
Wednesday 5mins amrap: 5 pull-ups + 10 wall ball. Rest 3mins. 5mins amrap: 5 push-ups + 10 ball slams.
Thursday 15min for quality: 8 toe to bar + 2-4 wall walks + 15 tough KB swings (to chin) + 3-5 explosive tire flips
Friday 3 setsL 3mins: 4 man makers + 8 box jumps (step down). 90sec rest. 3mins: 16 OH walking lunges (8/side) + 30 double unders. 90sec rest.
Saturday TESTING. Rowing Helen: 3rds for time 500m row, 21 KBS (overhead) 24/16kg, 12 pull-ups (any style).
[tab title="Foundations"] Workout 1 A. Deadlift 3×5, ramping B. side laying dumbbell external rotations, 3×12/side with slow tempo. no rest between sides. C. Group Metcon
Workout 2 A. shoulder press 3x8 ramping B. Strict chin-ups 3x2-4reps. Rest 2mins C. Group Metcon
Workout 3 A. Back Squat 3×5, ramping B. 2 sets alternating: Good morning 10reps (light to moderate load) + ghd hip extension 3×8, rest 90sec between sets. C. Group Metcon
Workout 4 A. 3-4 sets, rest as needed: -front step-up 10reps/side -tempo push-ups, max perfect reps -weighted sit-ups 10-15reps B. Group Metcon [/tab]
[tab title="Training - General"] NEW TRAINING CYCLE STARTING THIS WEEK.
Workout 1 A. Super Squat mobility prep. 90sec/side B. Back Squat 4x3 @ 80-83%, rest 1.5-2min C. 1 arm supported DB Row 2x12, rest 30sec/side D. Group Metcon
Workout 2 A. Bully stretch 2x45-60sec/side B. Bench 2x4 @ 80%, 2x3@ 85%, rest 90sec C. Chin-up 3x4-6, rest 90sec D. Group Metcon
Workout 3 A. Super Squat mobility Prep. 90sec/side B. Back Squat 3x5 @ 80%, rest 2min C. Overhead mobility prep D. Strict Press 3x4, rest 90sec E. Take between 6-10min to build to a heavy set of 3 TGU (both arms)
Workout 4 A1. RDL 3x8-10, rest 60sec A2. DB Seasaw press 3x8-10, rest 60sec B. 3sets: 5-8 ring dips (or accumulate 30-45sec in ring support hold) + 2-5 hanstand push ups (or accumulate 30sec handstand hold). Rest as needed C. Group Metcon
Workout 5 A. 8mins muscle-up practice OR 1-3 MU EMOM for 8min B. 2sets: 8-10 GHD hip extensions + accumulate 20-30sec L-sit + max tempo push ups, rest 45sec between each C. Group Metcon
[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch technique practice. Hang snatch + Full snatch. 50% load. 12 sets EMOM B. OH Squat 3x5, rest 2mins C. Group Metcon
Workout 2 A. Squat mobility 3mins B. Back Squat build to 3RM for the day, then 2x5@80% of that C. Group Metcon
Workout 3 A. Snatch technique work. @65%. 10x1 @ full snatch B. Clean and Jerk Technique work @ 50-60%. 10 sets. C. OH Squat 3x3. Rest 2mins
Workout 4 A. Squat mobility 3mins B. Back Squat 1@90% then 5x3@80-85% every 2mins C. Group Metcon
Workout 5 A. 4 sets, 2-5 HSPUs + 10 GHD hip extensions + 2-4 tempo pull-ups + 30sec weighted front plank. Rest as needed B. powel raise 2x15/side C. Group Metcon [/tab]