Monday July 24th

Notes ■We’re continuing to emphasize raw strength this cycle. We’ll be performing more max effort work with an emphasis on triples this week. For the main lifts (besides olympic lifts) the microcycles will go something like this:

■ Cycle 1: Work up to a heavy set of 3 reps (8/10 effort) then 3 sets of 3 at 90% load following

■ Cycle 2: Work up to a heavy set of 3 reps (9/10 effort) then 3 sets of 3 at 90% load following

■Cycle 3: Work up to a heavy set of 3 reps (10/10 effort as heavy aspossible) then 3 sets of 3 at 90% load following

■ Cycle 4: Deload

■ Continued emphasis on strict gymnastics introducing more dynamic gymnastics work

■Emphasis on strict strength, tempo, positional work

■ Straight sets for dynamic gymnastics (pull-ups, toes to bar, muscle-ups, HSPUs)

■ Increased emphasis on olympic lifting work

■ Working toward increasing our maxes

■ Working toward more olympic lifts under fatigue

■Accessory for strength is more specific to the olympic and power lifts.

■ More long met-cons to build aerobic base (I know these suck, we’ll be getting shorter and more intense next macrocycle) Strength Front Squat (Build to a heavy set of 3) * Work up to a heavy set of 3 which represents about an 8/10 intensity (10/10 is the heaviest possible load you could liff

* Then perform another 3 x 3 @90% of the weight just used on your heaviest set today

*Body weight ankle rocks 10-15 between each set Metcon (AMRAP - Reps) EMOM - 18 total minutes (6 rounds)

Minute 1: 8 burpees (RX+ start at 10 reps)

b. Minute 2: 10/12 calorie row (RX+ start at 12/15 calories)

c. Minute 3: 15 wall balls (RX+ start at 20 reps)

*For every round (all 3 minutes) successfully completed add 1 rep to all exercises for the next round


*If you don’t successfully finish all reps prescribed in 3 minutes then subtract 2 reps from the following round on all exercises


*Score is last rounds total reps Extra Work a: Single leg calf raise (3x5 tempo 55X0) *Heavy with full stretch at bottom of rep

*Bend knee slightly at bottom of each rep b: Rear-Foot Elevated Split Squats (3 x 6 tempo 20X0) 14-20” box c: Hip Extension (3x10) *load if able #workoutoftheday