Monday, May 13, 2019 - Train8nine
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Monday, May 13, 2019

Saturdays are for cardio!  Come check out our growing A8N class this Saturday at 9 am.


Happy Belated Mothers Day to all the moms training on the 8N floor!



This week we start the second block of the 5,3,1 Program.  You’ll use the previous block’s numbers and add five pounds to the upper body lifts, such as; Overhead Press and Bench Press and add ten pounds to the lower body, such as; Squat and Deadlift.

FITNESS

PERFORMANCE

LIFT 8N

SSA: 3 x 12 KB Goblet Squat
SSA: 3 x 20 Banded Pull-throughs

3 x 5 Back Squat
@ 65, 75, 85%

*remember to add 10# to 4/15

WOD

15 – 12  – 9 – 12 – 15KB Front Rack L / R Rev Lunge
KB Pendlay Row
Sit-ups (double-reps)

15 – 12  – 9 – 12 – 15

Hang Clean + L / R Rev Lunge
Barbell Pendlay Row
Sit-ups (double-reps)

WYO: 75/50
GBP: 95/65- Pull-ups- K2E
BRB: 115/80- C2B Pull-ups- TTB

FINISHER

Tabata Air Squats + Banded Lat Pull-down
8 rounds of :20 work / :10 rest

*perform the first rd of air squats then perform the second rd of banded lat pull-downs

 

COMPETITORS:

This is week 4 of our first block which means we will run a tapered-week.  Not quite a deload week, we are simply reducing the heavy lifts and volume.  The emphasis this week will be to chase virtuosity and move as deliberate as possible.  Basically use your best possible technique at the cost of decreasing speed.

A-  3 x 3 TNG – Clean Pull @ 70% of 1RM
     3 x 3 TNG – Clean High Pull @ 70% of 1RM

B- METCON – Perform today’s wod at an appropriate scale.

C- 3 x 15 Barbell Romanian Deadlift RPE 7

D- 3 x 15 Band Pull Throughs

 

 

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