And get ready to start training them all! Welcome to our new programming! We begin this week with our GPP (or general physical preparedness). Where we train for anything and everything! Here is a look at the week ahead…
Monday – Our weightlifting kicks off with back squat superset with shoulder press. Get ready to see lots of supersets during our weightlifting (this simply means you go from one movement directly to the other and take your rest after). We are doing 3 sets of 5 with all working sets at one weight. We will finish off the day with a 10 min AMRAP of 5 PC, 5SOH and 10 bar over burpees.
Tuesday – We begin with 3 sets of 5 deadlifts superset with 3 sets of ME strict pull-ups. Again, we will be maintaining one weight through all of our working sets of deadlifts. The day wraps up with two 6 min AMRAPs with 3 min rest splitting them. The first is a 100m sprint followed by ME du’s. When you break on your doubles, head out for another run and your score will be your total du’s. The next is a 250m row followed by ME KBS (you will notice RX+ button has made it’s appearance again!).
Wednesday – Hump Day starts off with Handstand Push-ups. We will start with five 1:00 min OH plate holds, then we will move on to 3 sets of wall walks and then end the gymnastics portion with 3 sets of 5 HSPU. The day is over once you get a little running in…4 sets of 400 m run with 2:0o min rest between!
Thursday – We start with front squats…3 sets of 5 all at one working weight. Then we will be doing 3 set of ME chin-ups. Your score is your best set. The day finishes with 21-15-9 of Front Rack Lunges and T2B.
Friday – Our weightlifting today is 5 sets of 3 Power Cleans. Then we have a 14 min AMRAP of Hang Power Snatch, burpees and box overs! TGIF baby!
Saturday – Two 10 min AMRAPs should be a blast for you and your partner! The first is a couplet of 8 ALT 100m Slamball carries and 20 thrusters. Then we had into one of 4 ALT 200m slamball carries and 20 power cleans.
It is shaping up to be a great week of constantly varied, high intensity fun! Make sure to ask your coach if you have any questions about a movement or what weight you should use! As always, see you at the box!!!
