Week 3: New 12 Weeks Strength Development:
2KB Walking Lunge 5×5 (Each Leg)
2KB Deadlift 4×12
[If you’d like to continue your progression stay at Squat and Press]Change Squat and Press Rep Schemes 5×5 for first 4 weeks 5×3 for second 4 weeks 3×3 for last 4 weeks.
Every Monday and Tuesday for the next 12 weeks will start with 12 min of x Reps for one of our main strength lifts. Campers will pick one of the lifts. For example if they chose to Lunge on Monday than they will Deadlift on Tuesday. Campers will pick their KBs their KBs and approach the next 12 minutes working on completing the designated reps for the lunge and/or deadlift. 5 sets. Sets to begin every 2 minutes. Will ensure at least 90 seconds rest. Record your total volume each week. Once volume hits xx, move up in weight.
Stability: Hollow Hold :45 Seconds, Superman Hold :45 Seconds, TRX Bodysaw
Mobility: 90/90, Frogger, PVC Pass Throughs, Wall Angels
Activation: Band Pull Throughs W/ :20 Sec Hold, Banded Glute Bridges W/ :20 Sec Hold, Banded Clam Shells W/ :20 Sec Hold
16 Min: 4 Person Aerobic Relay
Teams of 4 (TRAINERS MAKE TEAMS):
3,000m ERG Relay
Switching Every 250m
Each member rows 3 times = 750m
With the remainder of time count number of Burpees
Team with most Burpees at the end of 16 Mins Wins.