Refinery Method - Block 2
Bethany Flores ( Shadburne)
Functional Fitness, Functional TrainingThis is the 2nd Block of The Refinery Project Program, and another 4 weeks of progress are in your future.
This program is meant to build on the strong foundation of Block 1, and to continue to challenge you as you develop strength, power, mobility, and your technique as an Oly lifter.
If you're willing to push forward, you'll be rewarded over the next 4 weeks.
Again, you have to be willing to put in the work to train hard, with patience and persistence.
This is Block 2 of 2 of the program so scroll to the bottom of this page to get Block 1 first, if you haven't already finished that.
I'm eager to hear about the progress you make over these next 4 weeks!
Let's go!
Mobility
A
2x10 (total) 90/90 internal rotation 2x6 (each) half kneeling Groin rocks 2x3 (rounds) banded 3 way ankle distraction (3 way band connected to rig) 3 ways = 1 rep
Activation
B
Activation #1 2x10 ( each) hip series 2x10 ( each) plate deadbug 2x10 (total) bench march with deadbug 2x12 (each) mini band side step Activation #2 2x3 Broad jumps Rest as needed between sets
C
Back Squat
6, 6, 4, 4, 2 @ 65, 65, 72.5, 72.5, 75 %
Barbell only
D
2x5 RDL ( snatch grip) 2x5 upright row ( snatch grip ) 2x5 behind the neck press ( snatch grip) 2x5 OHS ( squat to a bench or box if uncomfortable) If barbell is too heavy, use trainer bar or dumbbells of your choice
E
Segment Snatch Pull #2
5 x 1
Conditioning
F
5-10-5-10-5-10 Jumping lunges ( x2) ( total) or reverse lunges Cals bike Toes to bar or Sit ups
Accessory work
G
3x8 Cyclist back squat 3x8 (each) banded single leg prone hamstring curl 3 sec eccentric 3x10 ( each) bench mini band single leg extension 5 sec eccentric 3x8 (each) single leg dual KB/DB RDL
Core
H
2x5 (in and out =1) rower wheel barrow 2x10-15sec ( each) Star plank
Mobility
A
2x16 ( total) Scorpions 2x8 (total) cat/cow to childs pose + Alt lat stretch 2x1 ( round) Finger lifts ( lift each finger for 5 sec)
Activation
B
2x6 (each) Crossover symmetry (both videos) 2x50ft ( each) Single arm OH + suitcase carry 2x8 (each) Half kneeling Single arm press 2x5 (each) arm bar + floor press
C
Strict Press
6, 6, 4, 4, 2 @ 65, 65, 72.5, 72.5, 75 %
Barbell only
D
1x10 barbell alt lat stretch 2x5 RDL ( clean grip) 2x5 up right row (clean grip) 2x5 front squat to comfortable depth ( use bench or box if needed) If barbell is too heavy, use trainer bar or dumbbells of your choice
E
Segment Clean Pull #2
5 x 1
Conditioning
F
15 AMRAP 15/18 cal bike 50ft handstand walk or bear crawl or 2-3 wall walks 10 single arm DB s2OH (L) 25/40lbs 10 single arm DB s2Oh ( R ) ( s2oh can be strict press, push press, push jerk)
Accessory work
G
3x8 (each) Bent over Y,T,Ws 3x15 DB pullovers on bench glute bridge ( laying on bench, laying perpendicular) 3x10-15 sec ( each) Single arm plank on foam roller 3x10 prone Side to side Wrist curls
Core
H
3x10 (each) Single arm turkish sit ups 3x6 (each) split stance pallof press
Mobility
A
2x8 (each) 90/90 internal rotations 2x10 cat /cow into childs pose + alt lat stretch 2x10 Kang squat
Activation
B
Activation #1 2x12( total) banded deadbugs 2x12 Banded sumo good mornings 2x10 sec ( each) Straight legged copenhagen planks ( if too hard continue to do knee bent) 2x30 sec dual KB front rack hold Activation #2 2x8-10 RKBS W/ band Rest as needed between sets
C
Deadlift
6, 6, 4, 4, 2 @ 65, 65, 72.5, 72.5, 75 %
Barbell only
D
1x10 PVC pipe straight arm pulldown ( snatch grip) 1x10 w/band PVC snatch grip RDL 2x5 behind the neck press ( snatch grip) 2x5 OHS to comfortable depth If barbell is too heavy, use trainer bar or dumbbells of your choice
E
Snatch Complex #6
5 x 1
Conditioning
F
60-40-20 DUs or single under x3 30-20-10 T2b or knee raises or sit ups
Accessory work
G
3x10 Reverse hyper 3x20 Banded prone hamstring curls 3x15 Belt squat 3x90 sec Banded marches between rig w/med ball
Core
H
3x10 Weighted Tempo GHD sit ups 3 sec eccentric 3x30 sec ( each) Weighted Side planks hold on GHD
Mobility
A
2x6 ( each) doorway stretch 2x30 sec (per side) lacrosse ball forearms ( both videos) 2x8 (each) quad position Thoracic opener
Activation
B
2x8+8 bench plate chest opener + bench press 2x10 Scap push ups 2x6-8 bench elevated push up ( hands on bench) 3 sec eccentric 2x12 (each) Seated External rotation 2x10 goblet squat
C
Bench Press
6, 6, 4, 4, 2 @ 65, 65, 72.5, 72.5, 75 %
Barbell only
D
1x10 PVC pipe straight arm pulldown ( clean grip) 1x10 w/band PVC clean grip RDL 1x10 barbell alt lat stretch 2x5 upright row ( clean grip) 2x5 barbell front squat to comfortable depth If barbell is too heavy, use trainer bar or dumbbells of your choice
E
Clean Complex #6
5 x 1
Conditioning
F
15-12-9-6-3 DB bench press 35/50lbs Up downs ( burpee no push up) + pull up Goblet squats 35/50lbs
Accessory work
G
3x15 (each) DB incline Single arm row 3x6 (each) banded pull aparts 3x12 ( each) DB incline single arm bench press 3x15 (each) seated external rotation
Core
H
3x12 ( total) high plank birddog 3x12-15 sec (each) Single arm plank on foam roller
Bethany Shadburne
6x CrossFit Games Athletes Competitive Gymnast, Endurance Racer, Bodybuilder, and Triathlete.
