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11/7 - 11/13/2022 Programming Movements

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PROGRAMMING INFORMATION


Cycle Information


Hi Untamed Team,


We hope you all are doing great.

Here are some notes regarding the upcoming week.


X Monday we start into a 4-week 'Thruster Club' Session in the weightlifting part. We work up to a heavy single in the first & in the last week. Overall the goal is to get more comfortable with the movement

X It is also the first week of an 8-week deadlift cycle until the end of the year. We will test them this week with the 3RM and retest them at the end of the cycle. The format stays the same over all weeks. Athletes have a 'core' set (their last set) which is a max unbroken set. Ideally, athletes note down how many reps they did in each of those core sets as we hit the same percentages in weeks 3&5 / 4&6

X We have another benchmark workout Thursday with "Nate".

It includes more advanced gymnastics movements (muscle Ups & HSPU) but we worked a lot on both movements in the previous months. As always there are enough scaling variations for all levels.

X Until the end of the year (upcoming two months) we work on the basics of gymnastics (skill parts) with a focus on building a strong foundation.


As always Stay Wild and Have Fun with this week's training!


MONDAY

Strength

  • Thruster

Conditioning

  • Overhead Squat

  • Burpee Box Jump Over

  • Front Squat

  • Toe To Bar

TUESDAY

Skill

  • Bear Crawl Shoulder Tap

  • Wall Walk

  • Wall Facing Handstand Hold

Conditioning

  • Push Press

  • Burpee Over Bar

WEDNESDAY

Strength

  • Deadlift

Conditioning

  • Row

  • Double Under

  • Deadlift

THURSDAY


Conditioning

  • Muscle Up

  • Handstand Push Up

  • Kettlebell Swing


FRIDAY

Conditioning

  • Box Step Up

SATURDAY

Conditioning

  • Wall Ball

  • Deadlift

  • Burpee

  • Thruster

  • Toe To Bar

  • Clean & Jerk


SUNDAY

Conditioning

  • Coaches' Choice Hero Workout



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