Quote of the Week: “The mind is everything. What you think you become.”

Monday

RP Nutrition Template = Light

Week 3, Day 1 – Strength Mesocycle

Bench Press

5 working sets of 8-12 reps

(If possible, add 5 pounds to last week’s weight. Make sure you are staying in the 8-12 rep range and NOT going to failure.)

2-3 minutes rest between sets. After you warmup, find a weight that leaves you in the 8-12 rep range. Do not go to failure. Stop 2 reps before you think you will fail.

Conditioning

21-15-9 (on the run) with an asterisk:

HSPUs**
Ring Dips
400m run following the final ring dip on the rounds of 21,15,9

“With an asterisk”

**If you have performed 21 unbroken HSPUs before, each time you come off the wall during HSPUs, perform a 200m penalty run.
**If you have performed 10-21 unbroken HSPUs before, every second time you come off the wall on HSPUs perform a 200m penalty run
**If you have performed 0-5 unbroken HSPUs, scale the HSPUs to 9-7-5. Keep ring dips and run the same.
**Scale for no HSPUs = Deficit pushups

Tuesday

RP Nutrition Template = Light

Week 3, Day 2 – Strength Mesocycle

Bent over barbell row

5 working sets of 8-12 reps

(If possible, add 5 pounds to last week’s weight. Make sure you are staying in the 8-12 rep range and NOT going to failure.)

2-3 minutes rest between sets. After you warmup, find a weight that leaves you in the 8-12 rep range. Do not go to failure. Stop 3 reps before you think you will fail.

Conditioning

12-9-6-3
Hang Snatch
Strict Pullups
50 double unders after each set
(12 HS/12 PU/50 DU, 9 HS/9PU/50 DU etc end with DUs)

Level A: 135/95
Level B: 115/75
Level C: 95/65

Wednesday

RP Nutrition Template = Moderate

Week 3, Day 3 – Strength Mesocycle

Back Squat

5 working sets of 8-12 reps

(If possible, add 5 pounds to last week’s weight. Make sure you are staying in the 8-12 rep range and NOT going to failure.)

Conditioning

4 rounds for time

10 Alternating Box Step Ups holding a KB in the front rack (24/20, 1.5/1)
10 Alternating single arm Russian KB Swing (1.5/1)
10 burpee

 

Thursday

RP Nutrition Template = Light

Week 3, Day 4 – Strength Mesocycle

Strict Press

5 working sets of 8-12 reps

(If possible, add 5 pounds to last week’s weight. Make sure you are staying in the 8-12 rep range and NOT going to failure.)

2-3 minutes rest between sets. After you warmup, find a weight that leaves you in the 8-12 rep range. Do not go to failure. Stop 3 reps before you think you will fail.

Conditioning

Grace
30 Clean and Jerks (135/95)

 

 

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Week 3, Day 5 – Strength Mesocycle

(Deadlift rest this week)

Conditioning

30 Double Unders
30 C2B Pullups
30 KBS, 1.5/1-pood
30 Front Squats, 95/65
30 TTB
30 Push Press, 95/65
30 Deadlifts, 95/65
30 Wall Balls, 20/14
30 Burpees
30 Double Unders
For Time

Sunday

Good luck to all of our athletes competing today at Flex in the City!

Conditioning

Teams of 3:

100 Calorie Row, 100 Deadlifts, 115/75
80 Calorie Row, 80 Hang Power Cleans, 115/75
60 Calorie Row, 60 Front Squats, 115/75
40 Calorie Row, 40 Push Jerks, 115/75
20 Calorie Row, 20 Squat Clean Thrusters, 115/75

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