ATHL8 Team Training

ATHL8 Warm-up #2

Warm-up Perform these movements in place in a continuous fashion every 10 seconds. Repeat 3 cycles of the above, rest 1 minute in between :10 high knees :10 butt kicks ;10 step back lunges :10 side lunge :10 jumping squats Then perform: 3 cycles of the following in a continuous fashion, no rest in between. 10 arm circles forward 10 arm circles backward 10 down ups

Part A) 10 minute clock Rotate through the movements in an alternating fashion to accumulate as many repetitions as possible. Use your 10 repetition maximum as your weight for each movement. 1. Barbell Bench Press (sub dumbbell's or chest press machine) 2. Barbell Bicep Curls Rest as needed Part B) 10 minute clock Rotate through the movements in an alternating fashion to accumulate as many repetitions as possible. 1. Bent Over Rows 2. Lying Tricep Extension Select a weight that would be your 10 repetition maximum for each movement and use that for the sets. Start your sets at 5 repetitions and maintain the 5's as long as you can, it's ok if you start to get 4,3,2 as you get to the later sets. You'll record your total repetitions for each movement so you have that for next week. When you are able to get at least 40 repetitions for the movement in the 10 minute window then we will increase the next week so it's ok if this week is a little light to get a baseline for the weeks to come. The goal is to add 5-10 pounds once you reach the 40 repetition threshold. Part C) 10 minute Clock Every Minute On The Minute (EMOM) - Do both movements in each minute. Rest with remaining time. 10 Hand Release Push-ups 15 Sit-ups

30-45 steady state cardiovascular session. Pick your movement (bike, jog, stairs, row) This should be a pace where you can still have a conversation, so not easy but not overly aggressive. If you have a heart rate monitor you can use that to maintain your target heart rate.

100 Power Cleans At every 20 Power Cleans go run a 400m *Pick your weight based on experience with the Power Clean. You shouldn't need to rest between reps, drop and re-grip. Rest as needed Accumulate 100 Alternating V-Ups

ATHL8 Warm-up #2

Warm-up Perform these movements in place in a continuous fashion every 10 seconds. Repeat 3 cycles of the above, rest 1 minute in between :10 high knees :10 butt kicks ;10 step back lunges :10 side lunge :10 jumping squats Then perform: 3 cycles of the following in a continuous fashion, no rest in between. 10 arm circles forward 10 arm circles backward 10 down ups

Part A) 10 minute clock Alternate between these two movements in a back and forth fashion: 1: Zercher Squats (sub back, box or front squat) 2. Barbell Upright Rows (sub dumbbell's) Rest as needed Part B) 10 minute clock Alternate between these two movements in a back and forth fashion: 1. Romanian Deadlift (RDL) 2. Barbell Military Press (sub dumbbell's) Part C) 5 minute EMOM (Every minute on the minute) 10 DB Walking Lunges 20 Alternating V-Ups Select a weight that would be your 10 repetition maximum for each movement and use that for the sets. Start your sets at 5 repetitions and maintain the 5's as long as you can, it's ok if you start to get 4,3,2 as you get to the later sets. You'll record your total repetitions for each movement so you have that for next week. When you are able to get at least 40 repetitions for the movement in the 10 minute window then we will increase the next week so it's ok if this week is a little light to get a baseline for the weeks to come. The goal is to add 5-10 pounds once you reach the 40 repetition threshold.

Part A) Rower (sub another machine if needed) :30 seconds on / :30 seconds off x 20 intervals for total distance Rest as needed after the 20 sets Part B) Tabata Wall Sprint :20 seconds sprint / :10 seconds rest