Monday
Brief
StrongFit Hip Opener https://www.youtube.com/watch?v=pJK7LGDCgK0
StrongFit Oblique Opener https://www.youtube.com/watch?v=uihlk3ki78M
This week is the first week of our new 4 week cycle. We will use it as an opportunity to deload before ramping up over the next 3 weeks to a heavy 3 front squat. Heavy 3 front squat is one of our LIFT benchmark tests. If you have not been training regularly you can go a little bit heavier than 65% if you feel you do not need a deload. Remember that deloads are a fundamental part of building strength and preventing burnout/injury over the long-term. So if you have been training hard and consistently, it is recommended you do take the deload sets/reps to allow your body to fully recover.
This workout is a longer aerobic piece due to the extra time during the deload week. There is a 23min time cap on the workout. Try to use the same KB for all 3 exercises. The TGU should be heavy! We want to be working-hard to stabilise that KB overhead.
Warm Up
2 rounds
StrongFit Hip Opener 15 secs p/s
StrongFit Oblique Operner 15 secs
Warm Up Sets
In 10 mins:
5 empty barbell front squat
5 front squat at 30%
5 front squat squat at 50%
Front Squat
2x5 @65% deload
Metcon
For time:
50 KB Swing 24/16 (Rx+ 32/20)
Run 1km
10 alt KB TGU
Run 1km
50 SA KB Thrusters (5L, 5R)
Cap: 23 min
Scoring: Time
Extras
Hollow Hold 10 sets of 10 seconds on 10 seconds off
Cool Down
Box Breathing
Tuesday
Brief
Why do we love Animal Flow and Primal Crawls so much? To build mobility and stability, particularly through the shoulders and hips. To explore and be strong in different ranges-of-motion and positions. To play, which is great for coordination, creativity and stress relief.
This week is the first week of our new 4 week cycle. We will use it as an opportunity to deload before ramping up over the next 3 weeks to a heavy 3 push press. If you have not been training regularly you can go a little bit heavier than 65% if you feel you do not need a deload. Remember that deloads are a fundamental part of building strength and preventing burnout/injury over the long-term. So if you have been training hard and consistently, it is recommended you do take the deload sets/reps to allow your body to fully recover. We will superset our push press with a single arm DB Row with your hand on a box/bench. The metcon is a 18min EMOM. 3 exercises, 6 rounds through each one. Minute 1 is 5-10 Dual DB Box Burpee Step Ups. No higher than a 20 inch box recommended. Minute 2 is 6-10 sandbag floor press. Minute 3 is 2-5 TTB. Recommendation is strict TTB however you can practise kipping if you wish.
Warm Up
Open-palm Wrist CARs
Animal Flow
Warm Up Sets
5 empty barbell push press
5 push press at 30%
5 push press at 50%
Push Press
2x5 @65% deload
Superset
2x5 p/s SA DB Row
Metcon
18 min EMOM
1: 6-10 Dual DB Burpee Step ups 22.5/15
2: 6-10 SB Floor Press
3: 2-8 TTB
Scoring: 18 rounds for reps
Extras
Band Pullapart 4x10-15 reps
Cool Down
Box breathing
Wednesday
Brief
This week is the first week of our new 4 week cycle. We will use it as an opportunity to deload before ramping up over the next 3 weeks to a heavy 3 deadlift. Heavy 3 deadlift is one of our LIFT benchmark tests. If you have not been training regularly you can go a little bit heavier than 65% if you feel you do not need a deload. Remember that deloads are a fundamental part of building strength and preventing burnout/injury over the long-term. So if you have been training hard and consistently, it is recommended you do take the deload sets/reps to allow your body to fully recover.
The metcon is an opportunity to perform some barbell cycling under light fatigue. Choose a weight that you can consistently perform with quality form for the 7 rounds. General guide 40-60kg for males and 25-40kg for females
Warm Up
2 rounds:
StrongFit Hammy Opener 15sec
StrongFit Oblique Opener 15 sec
Warm Up Sets
5 empty barbell deadlift
5 deadlft at 30%
5 deadlift at 50%
Deadlift
2x5 @65%
or
Sumo Deadlift
2x5 @65%
Metcon
14 min EMOM
1: 5 TNG Power Cleans
2: 15 Wall Balls 20/14
Scoring: 7 rounds for weight
Extras
Nordic hinge with partner 4x3
Cool Down
Box breathing
Thursday
Brief
Why do we love Animal Flow and Primal Crawls so much? To build mobility and stability, particularly through the shoulders and hips. To explore and be strong in different ranges-of-motion and positions. To play, which is great for coordination, creativity and stress relief.
Today we will be working on barbell floor press. It is a deload week so keep the weights lighter. We will build in the weeks to come. Superset with a couple of easy sets of overhand bar pullups. This will also be a good warm up before the pull-ups in the workout.
In the metcon, for an Rx workout, the pullup bar must be outside reach of your hands.
Warm Up
3x10 sec wrist-extension lift-offs
Animal Flow
Floor Press
2x5 @ light-moderate
superset
Overhand Pullup
2x easy sets
Metcon
For time
50 Burpee Pullups
every minute (including 0:00) perform 3 Dual DB Push Press 22.5/15
Cap: 16 min
Scoring: Time
Extras
Dual DB Zottman Curl 4x10 reps
Cool Down
Box breathing
Friday
Brief
Today we are hitting a clean complex every minute for 10 minutes total. Build up in weight across these 10 sets. The workout is a 15min EMOM with a posterior chain and midline focus.
Warm Up
2 rounds:
10m walking lunges
3 static inchworm + pushup
3 kneeling jump or squat jump
then
empty barbell warm up
Clean
10 min EMOM
1 power clean + 1 pause power clean. Build in weight
Metcon
15 min EMOM
1: 10-20 cal schwinn, 5-15 cal rower/rogue
2: 10 walking lunge with SB on shoulder
3: 3 Reverse Crunches
Scoring: 15 rounds for reps
Extras
Dual Calf Raise up high onto toes holding onto object 4x10
Cool Down
Box breathing
Saturday
Brief
We will be working on various snatch variations over the next 4 weeks. No particular structure with the progressions, but rather exploring variations/positions of the lift.
The metcon is an opportunity to work on barbell cycling and gymnastics cycling.
Warm Up
2 rounds:
10m Lizard Crawl
5 squat to stand
then
Empty barbell Warm Up
Snatch
10 min EMOM
1 pause power snatch + 1 pause OHS.
Build in weight.
Metcon
12 min EMOM
1: 5 Hang Power Snatch
2: 5-10 Ring Dips (or Push Ups) (Rx+ 1-3 Ring MUs)
Scoring: 12 rounds for reps
Extras
Poliquin Seated DB external rotation 4x10 p/s
Cool Down
Box Breathing
Farm Fit
Brief
Use the same Dumbbells for both exercises. The weight should be HEAVY.
Warm Up
2 rounds:
10m Lizard Crawl
5 squat to stand
Metcon
5 rounds OT5 min
Run 400m
10 alt DB Snatch @HEAVY
10 (5L, 5R) SA DB Thrusters@ same HEAVY DB
Extras
Poliquin Seated DB external rotation 4x10 p/s
Cool Down
Box Breathing
Weightlifting 1
Warm Up
2 rounds:
StrongFit Bicep Openers
Hip Flow
then
Empty barbell snatch warm up
Snatch
Complete 3 workings sets in 15 mins:
1 snatch pull + 1 squat Snatch
Overhead Squat
3 Pause OHS OTM for 10 sets.
Pause 2 seconds in bottom of squat and 2 seconds overhead.
Weightlifting 2
Brief
We are going to be running a little front squat cycle for the next few weeks. This cycle is focussed around front squat repetitions where you will pause for time in the bottom and top of each repeition. This cycle will improve your front rack position, strenghten your thoracic extension, and improve your positioning in the bottom of the front squat.
Warm Up
2 rounds:
StrongFit shoulder openers
Hip Flow
then
Empty barbell warm up
Split Jerk
Complete 3 working sets in 15 mins: 1 dip drive + 1 split jerk
Front Squat
Build to heavy 3 then 3x3 back-off
For EVERY REP, pause for 5 seconds in the bottom and 12 at the top seconds holding the bar in front rack. Build to heavy 3 reps with this tempo then perform 3x3 back-off sets with 83% of that.