Hey Sharks!!!
This week we begin our new Training Cycle! We are PUMPED!!
Last cycle was fantastic and we had so MANY PR’s and laid the groundwork of base strength that we need to build on and lead into other lifts.
We’ll have a video out for you this week going into detail of what is going on this cycle….but without futher ado, welcome to week 1!!!
IMPORTANT DATES:
April 14 – Nutrition Challenge Measurements at 10am (if you haven’t signed up yet email [email protected]
April 16 – Nutrition Challenge Begins
April 21 – Weightlifting Comp at the gym (register at https://peak-athletics.triib.com/events/barbell-maynia-2018 and we NEED VOLUNTEERS!!)
Monday
Build to a tough FS
Fitness
90sec on/3min off x4
-6 Thrusters
-6 Burpees
Health
90sec on/3min off x3
-8 DB Thrusters
-20 Mtn Climbers
Tuesday
Build to a technically tough Snatch (we have strength work ready if you should not be snatching)
Fitness/Health
6min AMRAP
-10 DB Push Press
-20 DB Walking Lunges
-40 DU
Wednesday
Strength and Stability Work
Health
3 Rounds
-40 Air Squats
-20 KBS
-Row 500/400m
Ftiness
4 Rounds
-20 Goblet Squats
-15 KBS
-Run 400m
Thursday
Mobility/Stability Work
20min EMOM
Health
1: 40sec AB
2: 8 Ring Rows
3: 40sec Row
4: 14 Reverse Lunges
Fitness
1: 40sec AB
2: 8 Renegade Rows
3: 40sec Row
4: 10 Alt. DB Step-Ups
Friday
Build to a technically tough CJ (we have strength work ready if you should not be CJing)
Health
3 Rounds
-10 Dbl KB Sumo DL
-20 Jump Squats
-40 SU
Fitness
10min AMRAP
-20 Alt. DB Snatch
-40 Wall Ball Shots
-60 DU
Saturday
With a partner
4 Rounds Ea. Alternating
-Row 30/20cal
-20 Push-ups
-8/8 Split Squats
