Allllllllllllllright!
Foundation is in week 3/4, STILL in accumulation phase! BUT YOU LOVE IT!
Building – Week 2/4, we move from our intensification week, and you join Foundation in an accumulation week. HOLD ONTO YOUR BUTTS!
Being – Week 4/4, some relief in form of a (minor) de-load!
I hear you crying baby, I really do. But actually a de-load can be very helpful in training. Your ‘Gainz’ come when you recover, if you never allow yourself to fully recover, you will do more harm than good. Sleep tight, little baby, sleep tight.
Monday:
Foundation – Front Squat & Back Squat & Chin Ups + Skater Squats (How many squats can you take?) & DB Rows + Some Sprints!
Building – Back Squat + Press + Sprinting for you as well + Fun With KBS & Dips/Push Ups
Tuesday:
Foundation – Low Impact Day (Bike/Bears?/Hip Ext./Row/ABZZ)
Building – Snatch + Rack Pulls + Chins & Sled & Lunges & Kung Fu Bike Ride
Wednesday:
Foundation – Pump The Hips & The Arms & Rack Pulls + OH Press & Leg Curls + TABATA BIIIIKEEE
Building – What came first, chicken or the egg? Take the day, ponder it.
Thursday:
Foundation – If a tomato is a fruit, does that make ketchup a smoothie? Take the day, ponder it.
Building – Bench Press + Reverse Lunges & K2E + Aerobic Interval (Thruster/Skip/Burpee Box Jump/Row)
Friday:
Foundation – Goblet Squat With Your Best Bieber Impression & Ring Rows + DB Bench & RDL + Tough Intervals (Row/WB/Feet Elevated Plank)
Building – Clean Complex + Deadlift + Pull Up + DB Sn & Shuttle Sprints
Saturday:
Everyone – TGU + Skip + Aerobic Intervals (Sled/KBS/Burpee)