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