Quote of the Week 3-28-2022

“If you’re not having fun, you’re doing something wrong.”

NEWS

Welcome back friends!  I wanted to keep our news updates brief this week since there is SO much in our Programming to explain but did want to mention our next comp is coming up fast.  April 9th is our Pound for Pound Strongman Throwdown!  This really is a comp for everyone- LEARN MORE HERE!

PROGRAMMING

Oh Dear!  Week two of our current hypertrophy cycle and boy did I kick it up a notch.  For our Strength, you guys will be given eight minutes to build up to something heavy, then we will cut that weight in half and get as many reps as possible in two minutes.  Expect a deep burn.  Our Metcons are all very straightforward and fun except Friday’s which is not a joke even though we named it “April Fools”.  TGU and KB OHS make fools of us all.  Now for the juicy stuff- each day we will be dedicating the last ten or so minutes of class to specific hypertrophy finishers.  Here is how each day will go…

Monday- 8 Sets Tabata- DB Floor Press

We are shooting for 10-15 reps per set.  Our 10 second “rest” will be arms straight in the locked out position, so really no rest at all.  Pick appropriate weights!

Tuesday- 2 Sets of 30 Reps Banded Step Ups

Get yourself a box and (most likely) a green or black band.  Wrap the band around your shoulders and place the other side under your foot on top of a box.  Keep your chest tall and step up HARD on the box.  Perform 30 reps on one leg, then without rest the other leg.  Do this cycle once more all the way through.  

Wednesday- 3 Sets of 20 Reps Reverse Barbell Curls

Grab a light barbell and hold without your thumbs in a fully pronated grip.  Perform 20 aggressive reverse curls then rest for 30 seconds.  Once all three sets are complete go right into accumulating 300 banded pull aparts with palms up.  We want to use large sets to complete these reps like 30-50 reps per pop with as little rest as possible. 

Thursday- Plate Front Delt Raise 3 Ways

Grab a plate and hold it like a steering wheel.  Perform 30 front raises moving the plate from your quads up to eye level with completely straight arms.  Squeeze your front delts hard to do the work.  Once 30 reps have been completed change the range of motion and perform another 30 reps moving from eye level to overhead position.  Finally, after no rest, perform another 30 reps in a full range of motion, plate moving from your quads all the way to the overhead position. 

Friday- Widow Maker of Good Morning- Back Squats

We are looking for our heaviest unbroken set of 20 reps here.  Grab a barbell and add some weight if you are brave.  Perform a slow Good Morning, at the bottom of the rep sit your butt back into the bottom of a Back Squat, hold for a moment, then squeeze your butt and quads to rise out of the squat.  20.  Freaking.  Reps.

HERE WE GO 631!

Monday

Strength

8 Minutes Build to Heavy

Bench Press

AMRAP 2

Bench Press @50%

Metcon

800m Run

30 HSPU

30 HR Push-ups

800m Run

Hypertrophy Finisher

8 Sets Tabata

DB Floor Press

Tuesday

Strength

8 Minutes Build to Heavy

Front Squat

AMRAP 2

Front Squat @50%

Metcon

AMRAP 15

250m Row

15 Thrusters (45#/35#)

10 T2B

Hypertrophy Finisher

2 Sets of 30 Reps

No Rest

Banded Step Ups

Wednesday 

Strength

8 Minutes Build to Heavy

Weighted Pull-up

AMRAP 2

Weighted Pull-up @50%

Metcon

3 Rounds

15 Burpee-Pull-ups

5 Hang Snatch (95#/65#)

15 Reverse-Burpee-Box Jumps

Hypertrophy Finisher

3 Sets of 20 Reps

30 Seconds Rest

Reverse Barbell Curls

Once Completed

Accumulate 300 Banded Pull Apart

Using Large Sets of 30-50 Reps

Thursday 

Strength

8 Minutes Build to Heavy

Push Press

AMRAP 2

Push Press @50%

Metcon

50-40-30-20-10

Doubles

20-18-16-14-12

DB Push Jerk (35#/20#)

Hypertrophy Finisher

Plate Front Delt Raise 3 Ways

No Rest

30 Reps Front Raise to Eye Level

30 Reps Eye Level to Overhead

30 Reps Front Raise to Overhead

Friday

Strength

8 Minutes Build to Heavy

Snatch Grip Deadlift

AMRAP 2

Snatch Grip Deadlift @50%

Metcon

50 Right Arm KB OH Walking Lunges

30 KBS

10 Right Arm KB OHS

5 Right Arm TGU

50 Left Arm KB OH Walking Lunges

30 KBS

10 Left Arm KB OHS

5 Left Arm TGU

Hypertrophy Finisher

Widow Maker 

Good Morning to Back Squat

20RM

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