New Cycle is here!
Monday Moods!
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Week 1 of new cycle!
Performance: (<90 min)
A. Back Squat – 5RM + 1×5 @90%
B. Push Press – 5RM + 1×5@90%
C. Repeats
18/15 cal bike
15 hang power snatch 75/53
12 heavy wall balls
9 t2b
60’ snatch grip OH walking lunge
Rest 4 minutes x 5 rds
D. Becomplete
* Notes for Day
* Weightlifting: this is week 1. No failure, just establishing a number to build on for future weeks. Drop set, rest 2-3 min from final rep, put 90% of final on the bar and hit that for your drop set. Same intensity goes into drop set. In many cases, these are harder sets than the working for some.
* Workout: sustainable pace – if not decreasing time with rounds. Unbroken reps and good push.
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Competition: (2 sessions)
Weightlifting:
A. Back Squat – 5RM + 1×5 @90%
B. Push Press – 5RM + 1×5@90%
C. DB Bench Press – (semi supinated grip) 5 x 6 reps
D. Bent over Barbell Row – 5×5 to 5RM + 1×5@90%
* This is week 1. YES, you want to hit a 5RM for the day, but stop prior to failure. We will be hitting this for 4 weeks, so give yourself room to go. Hit 5 reps on way up also, volume important as you climb for proper progression. Drop set to 90% of what you hit, for 1 set of 5.
Gymnastics: (in this phase, you will see the gymnastics adds be MUCH more of a support and stability approach to your added program. The gymnastics movements, you will be hitting plenty but this section per day and per week, you will see mostly target in the stability and positioning portions / strengthening)
A. Heavy 5 rep weighted rope chin ups in 4 working sets
B. EMOM x 3 minutes x 10 towel chin ups
C. P bar Dips x 6 reps + support shrugs; x 5 sets
D. Ring Support Holds : 5 x :20 holds
E. DB pull overs : 4 x 10
F. EMOM x 5 min x :35 Hollow Rocks
Conditioning:
A. Repeats
18/15 cal bike
15 hang power snatch 75/53
12 heavy wall balls
9 t2b
60’ snatch grip OH walking lunge
Rest 4 minutes x 5 rds
BECOMPLETE:
1. Body weight single leg step ups x 10 reps each side x 3 sets
2. Sled weighted side steps x 30′ x 5 each side
3. DB pull overs x 12 reps x 4 sets
4. Glute ham raise x 6 reps x 4 sets
5. Weighted hip thrust x 10 rep x 4 sets
6. Bridge work – accumulate 2-2:30