Perseus: Training by Ian Marquis in TrainHeroic

STOIC STRENGTH

CrossFit
Coach
Ian Marquis

Perseus is a competitive Crossfit program designed to take you outside of just an hour class at the gym and into the realm of competitive training.  This program is designed with competition in mind, meaning it is for higher level to advanced crossfitters who have outgrown just doing class or have aspirations of being more competitive in their career or in their own fitness. Most of the workouts will have an AM and PM sessions.  The AM sessions will be monostructural conditioning session designed to bring up your aerobic conditioning or "engine" .  The PM session will be a mixture of Strength programming, competitive metcons and accessory work to bring up weak areas.  

    Let yourself become to hero of legend that is inside you! Join team Perseus today and slay the monsters on the inside and get the glory out on the competition floor.  

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Team Training
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Stronger
Properly implemented Strength Program targeted at getting you stronger in all the right ways for the demands of the sport of Crossfit.
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Conditioning
Not random implemented Metcons. Conditioning workouts and times designed to increase your aerobic conditioning with proven methods. This layers down the physiological and cellular improvements needed in order to maintain the high intensity work from competitive Crossfit.
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Competitive Workouts
Workouts designed with competition in mind and performance as the goal. These are different than your normal crossfit 21-15-9 workouts. The volume is more, the intensity is often higher and the movements and loads are at a higher level to get you to the next level.
Equipment
Recommended
- Barbell - DB -KB - Rower -Air Bike - Ski Erg - Rope - Pull up bar - Rings - Sandbag 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-11-8

A

SkiErg

2000, 1500, 1000, 500

B

Agile 8

1 x 5:00

Conditioning

C

Lower Body Warm up #1

Lower body #1: 2 rounds Barbell Kang Squat x10 360 Degree Lunge x3(each leg) Quadruped Hip Circles x10/side Captain Morgan Plank x:20/side

D

Back Squat

8, 6, 4, 4, 3

Conditioning

E

Thruster FUN

Metcon: " Thruster Fun" 5 Min AMRAP: x15 Thruster @115/75 x 7 Lateral Burpee Box jump Overs @24/20 inch Rest 2:30 min 6 Min AMRAP: x12 Thruster @135/95 x 8 Boxing Facing Burpee Box Jump Overs @24/20 inch Rest 3:00 7 Min AMRAP: x9 Thruster @ 155/105 x9 Box Jump Over ( no burpee) 30/24in Record total amount of reps from all sections

F

Chest-Supported DB Row

3 x 12

G

Glute Bridge w/Band Resisted Hip Adduction

3 x 2 @ 1:00

H

Front Foot Elevated Split Squat

3 x 8

I

Glute-Ham Raise

3 x 10

Monday
2021-11-9

A

Agile 8

Prep

B

Upper Body : prep

Upper body Prep: - Lax ball chest/ forearms/ upper back/ triceps - Banded shoulder stretch/ lat stretch

Prep

C

Prep: Lower body

Lower Body Prep: Tissue Prep: 10 min - Foam Roll/ Lax ball tight or Problem areas - Banded Hip and ankle stretches

D

Snatch Complex #1

3 x 1

E1

Snatch Pull

10 x 2

E2

Power Snatch

10 x 1

E3

Hang Power Snatch

10 x 1

E4

Snatch

10 x 1

Circuit

F

Every :30 x 20 rounds x2 Power snatches ( drop and reset) @ 60% of Power Snatch PR goal here is Speed!! Make each one powerful! in the rest try to bring the heart rate down and explode!

Conditioning

G

Bike/ Ball/ Bear Hug

5 rounds: For time " Bike/Ball/Bear Hug" x 12 Cal bike x 6 D ball over shoulder @150/100 x 100ft Dball Carry @150/100 (bear hug) Rest : 30 seconds Record time to finish ( including rest time)

H

Band hamstring Curls

1 x 200

I1

WEIGHTED SIT UP

3 x 10

I2

GHD Paddling

@ 1:00

J

Kroc Rows

3 x 20

Tuesday
2021-11-10

Circuit

A

Bike or Run: This should be done at the same intensity as Monday. meaning its falling between 70-80% of your all out capacity. This is a longer one! So make sure your sticking to your pacing! If your running your going to establish a base pace and then bump up 5% in speed. Instructions: - Establish a base wattage you can keep for 10mins: This is an average does not need to be spot on. Stay conservative - Each 10 min bout after that your going to add 5% more in wattage I.E. 200 watts held = 10 watts added next round. - For the last round Stay at your first baseline wattage for 20 mins straight. Workout: 10 min @ base wattage Rest 5 min 10 min @ base + 5% Rest 5 min 10 min @base + 10% rest 5 min 10 min @base +15% rest 5 min 20 min @ base wattage Record base wattage to the leaderboard. Work for consistency across all efforts.

Prep

B

Upper Body : prep

Upper body Prep: - Lax ball chest/ forearms/ upper back/ triceps - Banded shoulder stretch/ lat stretch

C1

Bench Press

3 x 20

C2

Lat Pulldown

3 x 20

C3

Band Pull-Apart

3 x 20

D

Bench Press

5 x 5

E

Weighted Strict Pullup

5 x 3

F

Behind the Neck Push Press

3 x 6

G

BARBELL HIGH BENCH ROW

3 x 10

Circuit

H

21 min EMOM: Mins 1-6: x15 TTB x Max DB Push Press @50/35 Min 7: rest Min 8-13: x 10 Ring Dips xMax Handstand Walk Min 14: rest Min 15-21: x3 Ring Muscle up x Max GHD situp Record total of "Max reps" across all sections

Wednesday
2021-11-11

A

Active Recovery

Thursday
2021-11-12

A

Rowing

6 x 5:00

B

Hang Clean + Clean + Jerk

5 x 1

C

USAW Clean and Jerk

7 x 1

D

Deficit Clean Pull

3 x 3

Circuit

E

7 rounds for time : x5 hang Clean + Jerk @135/95 x 25 feet OH walking Lunge @135/95 Record time to finish

F1

BANDED SIDE BENDS

3 x 20

F2

BANDED Side Plank

3 x 0:30

G1

Seated Row

3 x 20

G2

DB Rear Foot Elevated Split Squat

3 x 10

Friday
2021-11-13

Conditioning

A

Heavy Jumps

In a 7 Min window: x5 Deadlift @ 225/155 x10 Box jump @30/24 x5 Deadlift @275/185 x10 Box jump @30/24 x5 Deadlift @315/ 225 x10 Box Jump @30/24 x3 Deadlift @365/ 275 x10 Box Jump @30/24 x3 Deadlift @405/ 305 x10 Box jump @30/24 x Max Deadlift @ 435/325 in remaining time Record how many deadlift reps you got in total.

Conditioning

B

Skiing on skates

30-20-10 Ski erg cals Wall Ball @30/20lbs Sandbag Lunge @100/70 lbs * * total reps ( x15/side/10/side/5/side) Record time to finish.

Conditioning

C

Gymnasty Vol. 1

Gymnasty Vol 1: For time 21-15-9 HSPU Ring dip Push up 2 min rest 15-12-9 Strict CTB pull up TTB * Kipping is allowed on the HSPU and Dips.

Coach
coach-avatar Ian Marquis

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Perseus
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Perseus
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Perseus
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