Congratulations to everyone who competed at Flex in the City this weekend! And thank you to everyone who came out and supported our athletes. The energy in NYC was palpable. Lots of PRs and lots of great memories from an awesome day! Go BRCF + Unbeaten!

This is our peak weak of our first hypertrophy strength training cycle. That is not to say you are “maxing out.” This is a higher volume strength week at a weight that keeps you with excellent form. We are still aiming for 8-12 reps per set. Increase weight, if you can. Next week will be a welcomed strength deload, which will be critical to your long-term success as an athlete. Let’s get after it this week and then take our needed recovery.

Quote of the Week: “Unity is strength... when there is teamwork and collaboration, wonderful things can be achieved.”

Monday

RP Nutrition Template = Light

Week 4, Day 1 – Strength Mesocycle

Bench Press

6 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

400m run
then
21-15-9
HSPU
Hang Snatch
Ab mat situp
then
400m run

Rx: 95/65

Tuesday

RP Nutrition Template = Light

Week 4, Day 2 – Strength Mesocycle

Bent over barbell row

6 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 min AMRAP

35 DU / SU
12 Thrusters

- Thruster weight increases after every 2 completed rounds –

Rx: 75/55

Men build by 20# each thruster jump
Ladies build by 10# each thruster jump

Wednesday

RP Nutrition Template = Moderate

Week 4, Day 3 – Strength Mesocycle

Back Squat

6 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

8 min AMRAP – ascending ladder
3,3,6,6,9,9…

Shoulder to overhead
T2B

Level A: 135/95
Level B: 95/65
Level C: 65/45


Thursday

RP Nutrition Template = Light

Week 4, 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

4RFT
400m run
5 muscle ups
10 hang power clean

Rx: 135/95


 

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Week 4, Day 5 – Strength Mesocycle

Deadlift

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

6 strict pullups
30 burpee box jump overs
6 strict pullups
30 OHS
6 strict pullups
30 DL
6 strict pullups
30 burpee box jump overs
6 strict pullups

Rx: 115/75

Sunday

Conditioning

Partner Up

“IsaKarGrace”

30 Snatches
150 Wall Balls
30 Clean and Jerks
Rx: 135/95

Partners switch as needed. All snatches must be done before wall balls, which must be completed before clean and jerks.

 

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