CrossFit:
This is the end of our current training cycle! For that reason, this week will be a deload week! Next week will be the start of a brand new programming cycle! Stay tuned to find out what our focus will be!
A.) Back Squat/Pow Clean Superset: 4 Working Sets
3 back squats @65%
3 hang power clean @65%
rest 2:00
Mobility:
*foam roller thoracic extension 30sec 3x
*Bird dog w/crunch 10/side
*Bird dog w/crunch 10/side
Booty Crew:
A.) 4-5 Sets:
12 Kas Glute Bridges *building in weight
15 Prone Frog Kicks
15-20 Kneeling Banded Abductions
B.) 4-5 Sets:
12 Barbell Glute Bridges
12 DB Donkey Kicks
12 Side Lying Plate Abductions
C.) 4x
10 Biceps Curl + OH Press
10 Renegade Rows
Full Body Aesthetics:
*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!
3×8
*Rest 2:00 between sets.
*Use the same weight as last week.
*Perform all of today’s accessory movements at an RPE 7-8!
3×8 (each leg)
*Rest 2:00between sets
3×8 (each arm)
*Rest 90 seconds between sets
3×12
*Rest 90 seconds between sets
3×12
*Rest 90 seconds between sets
3×15
*Rest 90 seconds between sets
*If you have the option of doing a machine fly or cable fly, do so
3 sets
*Rest 90 seconds between sets
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
Warm up sets DO NOT count towards the reps listed above.
Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)
*This is our deload week, so although it would be fun to throw on some more weight, its best we don’t with next weeks cycle kicking off!
B.) 15min Running Clock…
Min. 1) 15 DB or KB Goblet Squats (50/35lbs.)
Min. 2) 50sec. Plank
Min. 3) 12-15 Toes-To-Bar
Repeat For 5 Total Rounds.
10-12 TTB is Doable, 15 reps is ADV. The only rest you get is for finishing a section early. It’s going to get tougher than you think! Hang in there!