Week of 8.28.23
https://youtube.com/shorts/KQurApEW6EQ?si=Qf0HeIOA4N3IWI9l
Two week “Deload” until our next strength series Fall Fuerte starting September 11 where we’ll build to 1RMs on all the movements we did during Summer STRONG
Monday GunDay
Block 1 - 12 minutes
3 sets
10 1.25 Bench Press (50-55-60%)
20 Alternating Hammer Curls
:30 Russian Twists + Kick
14:00-23:00
Block 2
3 Sets
12 Reverse Grip DB Bench Press
10 Single Arm Bentover Rows / Arm
26:00-40:00
Block 3
3 Sets
10 Tempo Strict Pull-Ups
20-30 Ring / Hand Release Push-Ups
10-20 123 Up Downs
HIIT Tuesday
Block 1 - 14 minutes
3 Sets
10 Pause Front Squats @ 50%
:20 single arm plank / side
17:00-29:00
Block 2 Teams of 2 Relay - 12 minutes
14 Forward DB Hang Lunges
10 Burpees Over DB
Max Double DB Thrusters until 2:00
Athlete 1 goes at 0:00 while Athlete 2 Rests
Athlete 2 goes at 2:00
Athlete 1 goes at 4:00
Athlete 2 goes at 6:00
Athlete 1 goes at 8:00
Athlete 2 goes at 10:00
athletes unable to complete lunges & burpees under 90 seconds scale to half Burpees, and/or no weight on lunges
32:00-40:00
Block 3 - Abdonimal EMOM
M1) : 30 Slow Mountain Climbers
M2) Max Runningman sit-ups
Hump Day Power Jump Day
Block 1 - seated box/broad jumps - 8 minutes
Build to high triple by feel
rest between height attempts
athletes put boxes away
grab barbells
Coach lead through hang Power clean warmup
12:00-24:00
Block 2 - Hang Power Clean - 12 minutes
10-8-6-4–2 Unbroken Sets
50-60-70-80-85%+
27:00-39:00
Block 3 Back Burner EMOM (3 rounds)
M1) 20 Gorilla Rows
M2) 15 Chest to Ring Rows (Rx Feet elevated)
M3) Row 18/15 Calories
M4) Hollow Rocks / Rest
Thursday- Swolders
Block 1 - STRICT Press - 10 min
3 sets
10 Strict Press @30-40-50% Push Press
:30 Lean Back after each set
13:00-28:00
Block 2 -Teams of 2 Relay AMRAP
15 Toes to Bar OR 20 Knees to Hips
25’ Handstand Walk OR 3 Wall Walks
athlete 1 rows while athlete 2 does 1 round
Switch and repeat
31:00-38:00
Block 3 - Shoulder Ascent to Heaven - AMRAP for QUALITY
14 Alternating Strict OH Press
15 Banded Reverse Flies
:15 Pull-Up Bar Dead Hang
Friday Posterior + Pump Day
Block 1 - 14 minutes
3 Sets
10 Floating Deadlift 50-55-60%
20 Alt DB Bench Press
17:00-29:00
Block 2
3 Sets
10 Pause Glute Bridges
20-30 Ring / Hand Release Push-Ups
Block 3
32:00-40:00 AMRAP
16 Alternating Hang Power DB Snatches
15 BTN Tricep Ext
:30 Bicep Curls with 1 DB
Saturday
150 Bay
Block 1 - 30 min to complete
800m run
Then
4 rounds
15 HSPU
15 box jump overs
Run to 6th floor
At 32:00 Teams of 3 EMOM 9
M1) max dubz
M2) max zombies
M3) rest
Count dubz