And here starts our next quarter of programming. Taking more of a focus towards Lactic Threshold Training, which I explained in Mondays Blog. Be sure to check out Liam's post on how to get the most out of your Lactic Threshold training with your nutrition, amazing knowledge bombs!

Also starting next week is the inclusion of accessory moves with your main lifts on your strength days. These need to be performed as a superset with your working sets. These should be challenged (with weight or deficit) or scaled where necessary. Speak to the coach.

Goals

Ive spoke a lot about setting goals recently. But how best to achieve those goals you've set? Reggie Rivers advice is to not focus on them, and he makes sense. Instead focus on your behaviours that will get you to achieve your goal, check out this great Ted Talk:

Monday:

Workout of the Day:

A1) Front Squat: 5-5-5-5-5
A2) Ring Rows: 5 x 6-10 reps

B) Power Elizabeth:

21-15-9
Power Cleans (60/40kg / 50/35kg / 40/27.5kg)
Dips (Rings / P. Bars / Narrow push ups)

Compare time to 8th June 2015

Tuesday:

Workout of the Day:

A) Push Press: 3-3-3-3-3

B) 5 Rounds for time:

20 Wall Balls
20 KB Swings (32/24kg / 24/20kg / 16/12kg)
2/2 Turkish Get ups

Wednesday:

Workout of the Day:

A) Gymnastics: 15min EMOM:

1) 6-10 Chin Ups
2) 6-10 Toes to bar
3) 10m heavy sled pull (standing)

B) Lactic Threshold Training:

5 Rounds: 1 min on / 1.30 min off

5 Thrusters (50/35kg / 40/30kg / 30/20kg)
5 down ups
AMREP Air Squats

Thursday:

Workout of the Day:

A1) Power Snatch: 1-1-1-1-1
A2) Ring Dips: 5 x 6-10 reps

B) 3 Rounds for time:

Run 800m
40 DB Snatches (heavy as form allows)

Friday:

Workout of the Day:

A) 15 mins to establish heaviest Complex:

1 Cluster, 1 Front Squat, 1 Should to Overhead

B) Lactic Threshold Training:

In 4 mins:

Run 200m and then AMRAP:
4 Burpees
8 Box Jump (24/20)
12 Pull ups (jumping pull ups)

Rest 4 mins and then

In 4 mins:

Run 200m and then AMRAP
5 Power Cleans (60/40kg / 50/35kg / 40/27.5kg)
5 Overbar burpees

Saturday:

Workout of the Day:

Mega Helen:

7 Rounds for time:

400m run
21 KB Swings (32/24kg / 24/16-20kg / 16/12kg)
12 Chest to bar ( Pull Ups / Jumping Chest to bar)

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