“Jacked & Tan”
Week 7 Of 16 In Meso Cycle
Week 3 Of 4 In Micro Cycle 2 Of 4
Training Notes
1.) This week is going to be rock solid! We are entering week 2 of 8 in this back squat cycle (Monday) and we are challenging a lot of capacity. Not only are we challenging a lot of capacity, we will be giving you a test in maximal strength. You will be given the opportunity to learn and progress the full clean, TnG cleans and Hang Power Clean. Not to mention the bench press – Boom! 🙂
2.) Every single workout will push you to get the best out of you. We do not have very compels movements this week, everything is daily simple but the output is daily hight. This will be about giving it your all, challenging what you once thought possible and completely going after it!
3.) There will be several situations where you feel stuck or “frozen” and that is ok – we will push through that together. That s normal and it is supposed to happen, we are pushing you to be your best self. The is more than likely a scenario where you’ll feel like you have reached your maximal potential and we will blow by it. That is what this week is all about. Let’s dominate this and show yourself what you can do!
**The Deadlift – Keep It Close!**
Monday
Pre Warm-Up
3 Rounds With Sign Shot
5 Lateral Steps
5 High Knee
5 Squats
+
30cal Ski Erg
30 Lunges
Warm-Up
Back Squat Prep
Strength
A.) Back Squat
5×5 65-70% of 1RM
*Tempo = 3-0-1
*Add 5-10lb from previous week
WOD
12min AMRAP
15 Wall Ball @ 20/14
25 Double Under
Cool Down
1.) 5min Moderate Bike
2.) Roll Quads & Hamstrings
3.) 30 Pass Through
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
Tuesday
Pre Warm-Up
3 Rounds
10 Band Pull Apart
10 Band Row
10 Cuff Isolation
+
3 Rounds
10cal Row
5 Hand Release Push-Up
10 Sit-Up
Warm-Up
Bench Press Prep
Strength
A.) In teams Of 2-3
10-9-8-7-6-5-4-3-2-1
Bench Press
*Goal = Bodyweight
*20min Cap
WOD
For Time – 15min Cap
20-30-40-30-20
Thrusters W/ Empty Barbell
10-20-30-20-10
Toes To Bar
Cool Down
1.) 5min Row – Moderate
2.) 2min Pike
3.) Roll Hamstrings & Quads
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
Wednesday
Pre Warm-Up
3 Rounds
10 Lunges
10m High Knee
10 Squats
+
30cal Assault Bike
Warm-Up
Clean Drills
Strength
A.) OT90sec x10
1 Full Clean
*You may build throughout
WOD
3 Rounds For Time
200m Run
10 Chest To Bar Pull-Ups
21 Deadlift @ 225/155
Scale: 155/105
Masters: 135/95
Cool Down
1.) 2min Ski Erg + 3min Row
2.) 3min Pike
3.) Roll Hamstrings + Quads + T-Spine
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
Thursday
Pre Warm-Up
3 Rounds
10 KBS
10 Lunges
5 Burpees
+
3 Rounds
10cal Row
15cal AB
Warm-Up
Dynamic
Movement Prep
Session #1
TABATA
Box Jump
Push-Up
Dumbbell Bent Over Row
Wall Ball
Hollow Flutter Kick
*Rest 1min Between Sets Of TABATA
Session #2
Suns Out Guns Out!
3 Sets
12 Barbell Burls
10-15 Banded Tricep Extensions
Session #3
MOBILTIY!
Cool Down
MOBILITY!
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
Friday
Pre Warm-Up
3 Rounds
10 Band Pull Apart
10 Cuff Isolation
5 Inchworms
+
3 Rounds
10cal AB
10 Hand Release Push-Up
Warm-Up
Overhead Prep
Strength
A.) 8 Sets
4 Press
+
4 Push Press
WOD
For Time – 25min Cap
1,000m Row
800m Run
50 KBS @ 53/35
40 Push Press @ 115/75
500m Row
400m Run
25 KBS
20 Push Press
Cool Down
1.) 5min Ski Erg
2.) 2min Pike Stretch
3.) Roll Problem Areas
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
Saturday
Pre Warm-Up
3 Rounds
10m Butt Kicks
10m high Knee
15 Air Squat
+
3 Rounds
10cal AB
20 Lunges
10 Sit-Up
Warm-Up
Learn TnG Squat Clean
&
Hang Power Clean
Strength
A.) Hang Power Clean
OTMx10
4 Reps – TnG
WOD
18min AMRAP
20/15cal AB
2 Rope Climb
20 Squat Clean @ 75/55
2 Rope Climb
Cool Down
1.) 5min Row – Moderate
2.) Spend 10min Stretching Problem Areas
