Monday, April 30, 2018 - Train8nine
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Monday, April 30, 2018

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Please help us give a round of applause to 8N athletes Rogelio Villanueva and Joshua Tarkoff (afternoon members) as they took 2nd and 3rd place at the Soul Games this past Saturday!

Congratulations boys!  Way to #reptheteal!


We are entering Block 3, Week 1 of the Lift 8N program.

This block takes us back to the basics while making sure we hit the tenets for muscle building and increasing strength.  This is a four-day push / pull split lasting four weeks followed by a de-load week.  Over the course of the four weeks, you will increase load on all lifts whilst decreasing rep ranges from the hypertrophy range to the strength range.  This is a DUP (daily undulated program) as the reps on Monday and Tuesday are different from the reps on Thursday and Friday.  

We will discuss the basic tenets of hypertrophy and strength over the coming weeks.  We suggest if your goal is to build muscle and strength, stick to the program, try to get in all four days and hit the supplemental lifts on your own.  

For those of you that go heavy on back squat, we suggest coming in and begin to go through your warm-ups sets prior to class so you can hit your numbers during the lifts.  We will be hosting straight-sets of Back Squats every two minutes to give you ample rest period.  


Lift 8N – Push Day 1

Straight Sets: Every two minutes perform:
3 x 8 Back Squats @ 75% / RTF 4

Circuit Sets: Every minute perform:
3 x 8 Barbell Overhead Press RTF 4
3 x 12 DB Reverse Lunge RTF 4

 

Skill Work

Free Hand-stand Shoulder Taps

 

Metcon

Elite 

In three minutes climb the ladder by performing: 

2 Squat Cleans 185 / 125

1, 2, 3, 4, 5, 6, 7,
Strict Hand-stand Push-ups

then rest 3 minutes 

In 10 minutes perform:

12 – 9 – 6
Power Clean 185 / 125

30 – 25 – 20
Push-ups

 

Rx  

In three minutes climb the ladder by performing: 

2 Squat Cleans 135 / 95

1, 2, 3, 4, 5, 6, 7,
Hand-stand Push-ups

then rest 3 minutes 

In 10 minutes perform:

12 – 9 – 6
Power Clean 135 / 85 

21 – 18 – 15
Push-ups

 

Scaled

In three minutes climb the ladder by performing: 

2 Squat Cleans 95 / 65

1, 2, 3, 4, 5, 6, 7,
Dumbbell Push-press

then rest 3 minutes 

In 10 minutes perform:

12 – 9 – 6
Power Clean 95 / 65 

21 – 18 – 15
Push-ups

Post time to comments.

 

Supplemental Lifts

3 x 12 High Box Step-ups body-weight
3 x 12 Dips bodyweight
3 x 12 Barbell Hip Thrusts RTF 4

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