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[fittest-addiction]

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F.Y.F. Training Wednesday September 30, 2015 FYF PRO: TRAINING PHASE 2, WEEK 5 OF 7, DAY 3 AM Session Air Bike; 33 x 0:30@90% (Aerobic) + 0:30 Rest Resting 2:00 bt the 11/12 and bt 22/23 *Note Calories/Set PM Session Weightlifting A) RDL; 5x5 @ MTR *As heavy as possible while maintaining proper positions B) Glute Ham Raises; 4 x 6-8 *Modify with weight or assistance as needed C) Bulgarian Split Squats w/ KB in Front Rack; 3x10 Gymnastics A) Snatch Grip, OH Walk; 5x25ft @ 100% of Snatch Max B) HS Walk + Kipping HSPU; 6x32ft+70% ME Effort *HS Walk into Wall, immediately into HSPU *Use % based off best effort from last weeks test C) DB Front Raises; 75 reps Conditioning 2 Full Sets of AMRAP 1:30 200m Run + ME T2B + 1:30 Rest + AMRAP 1:30 200m Run + ME CTB Pull-ups + 1:30 Rest AMRAP 1:30 200m Run + ME Bar MU's + 3:00 Rest Accessories A1) SA KB Snatch; x3/side HEAVY A2) Single Leg, Eccentric Step Downs; x6/side HEAVY x4 sets ________________________________________ FYF DEVELOPMENT: TRAINING PHASE 2, WEEK 5 OF 7, DAY 3 AM Session Air Bike: 20 x 0:30@90% (Aerobic) + 0:30 Rest Resting 2:00 Between the 10th & 11th *Report Calories/ Set* PM Session Weightlifting A) RDL; 3x5 @ MTR *as heavy as possible while maintaining proper positions B) Bulgarian Split Squats w kb in front rack; 3x10 Gymnastics A) Snatch Grip, OH Walk; 3x25ft @MTR B) Handstand Hold + HSPU Negative; 4x 0:03+1x4 *Lower to mat as slow as possible Conditioning 2 Full Sets of AMRAP 1:30 200m Run + ME V-Ups + 1:30 Rest + AMRAP 1:30 200m Run + ME Ring Rows + 1:30 Rest + AMRAP 1:30 200m Run + ME Push Ups + 3:00 Rest Accessories A1) SA KB Snatch x3/side HEAVY A2) SL-Squat to Box; x10/side x6 sets #FYF #TeamFYF #FYFTraining

[fittest-addiction]

F.Y.F. Training Monday September 27, 2015 FYF PRO: TRAINING PHASE 2, WEEK 5 OF 7, DAY 1 AM Session @ Z1 Pace 12:00 Air Bike @ Low RPM 30 Deadbugs 20 TGU's (10/Side) 30 Deadbugs 1 Mile Easy Tempo Run PM Session Weightlifting A) Back Squat; 5x3 @ MTR *Think of this as a maximum effort for this session with NO misses! B) Front Squat; 4x6 @ 70-75% *Keep rest to 2:00 between sets Gymnastics A) Strict Muscle Up; 4x2 *Pause at bottom of dip on second MU and pause for :05 in your hollow bodied position *Change volume or reps of the MU's to accommodate for the pause in transition *Goal is to develop bottom position under stress/fatigue B1) Air Assault; 15 Calories at ME, rest 1:00 B2) Kipping Muscle Up; ME, UB, rest 3:00 x4 *SKIN RIPS UNACCEPTABLE TODAY! *USE A RESPONSBILE, FINGER GRIP, NOT OVERHAND GRIP! Conditioning Air Bike; 4x Every 4:00, 0:35@90% Effort *Remainder of time on bike, Low RPM/Slow Spin Accessories A1) Palms up, straight arm, small arm circles x20 A2) Lateral step ups (hold KB at chest) x10/side MTR x4 sets ____________________________________ FYF DEVELOPMENT: TRAINING PHASE 2, WEEK 5 OF 7, DAY 1 AM Session @Z1 10:00 Air Bike @ Low RPM 30 Deadbugs 20 TGU's (10/Side) 1 Mile Easy Tempo Run PM Session Weightlifting A) Back Squat; 5x3 @ MTR *Think of this as a maximum effort for this session with NO misses! B) Front Squat; 3x6 @ 70-75% *Keep rest to 2:00 between sets Gymnastics A) Strict Pull Up; 4x3-6 *Band assisted if necessary, @3222 tempo *If using a band, aim for using one wit less resistance than week 2 B1) Air Assault; 10 Calories at ME, rest 1:00 B2) Kipping Pull Up; ME, UB B3) Hollow Hold; ME; Rest 3:00 x4 *Ring Row if unable to perform kipping pull ups Conditioning Air Bike; 4x Every 4:00, 0:25@90% Effort Accessories A1) Palms up, straight arm, small arm circles x20 A2) Lateral step ups (hold KB at chest) x10/side MTR x4 sets #FYF #TeamFYF #TeamFYF (at Pensacola, Florida)

[fittest-addiction]

F.Y.F. Training Saturday September 26, 2015 FYF PRO: TRAINING PHASE 2, WEEK 4 OF 7, DAY 6 Weightlifting A) Front Squat 6x4 @ MTR * try to increase weights from week 2 B) Back Squat 4x8 @ 65% of max Back Squat *Keep rest ~ 1 min * Do Not go to failure Testing: Retest for 60:00 Row for Calories *Report Cal/Hr (Threshold) Mobility A) chest opener stretch (bent elbow) 4x :45/side B1) straddle stretch (legs split wide, arms reach forward) :45 B2) lower back stretch (supine with legs folded overhead) :45 x4 sets _______________________________________ FYF DEVELOPMENT: TRAINING PHASE 2, WEEK 4 OF 7, DAY 6 Weightlifting A) Front Squat; 6x3 @ MTR *Increase weights from week 1 B) Back Squat; 3x6 @ 60% of max Back Squat *Keep rest ~ 1 min *Do Not go to failure Testing: Retest for 30:00 Row for Calories *Report Cal/Hr (Threshold) Conditioning 1 Rope Climb 20 Wall Balls 4 Laying to Standing Rope Climbs 20 Wall Balls 1 Rope Climbs 20 Wall Balls 4 Laying to Standing Rope Climbs 20 Wall Balls 1 Rope Climb *If unable to perform rope climb, do 2x Laying to stnading rope climbs Mobility A) chest opener stretch (bent elbow) 4x :30/side B1) straddle stretch (legs split wide, arms reach forward) :30 B2) lower back stretch (supine with legs folded overhead) :30 x4 sets #FYF #TeamFYF #FYFTraining

[fittest-addiction]

F.Y.F. Training Friday September 25, 2015 FYF PRO: TRAINING PHASE 2, WEEK 4 OF 7, DAY 5 AM Session Run; 8x400m, on 1:1 (W:R) PM Session Weightlifting A) Snatch Balance; 2x2@70% 1x2@75% 2x2@80% 3x1@85% B) Clean + Jerk; 2x2@75% 1x2@80% 2x1@85% 2x1@88% C) Clean + Jerk; EMOMx3:00 x1@80% 3:00 Rest EMOMx3:00 x1@85% Battery A) 2:00 ME Snatch at BW 6:00 Rest B) 2:00 ME Calories on Assault Bike 8:00 Rest C) 3x Snatch at .75 BW 8 Burpee Box Jump Over *Snatch Reps = same result from Test *If you complete 8 reps, you perform 8 Snatches in C) at .75 BW 6:00 Rest D) 2:00 ME Calories on Assault Bike Conditioning 50 Burpees For Time Accessories A) Reverse Hyper 3x15 B) OH Reverse Lunge 3x8/leg (alternating) MTR _______________________________________ FYF DEVELOPMENT: TRAINING PHASE 2, WEEK 4 OF 7, DAY 5 AM Session Run; 8x400m, on 1:1 (W:R) PM Session Weightlifting A) Snatch Balance; 2@65%, 2@70%, 2@75%, 3x1@80% B) Clean + Jerk; 2@70%, 2@75%, 2@80% 2x1@85% Battery A) 2:00 ME Snatch at 80% 1RM 6:00 Rest B) 2:00 ME Calories on Assault Bike 8:00 Rest C) 3x Snatch at 65% 8 Burpee Box Jump Over *Snatch Reps = same result from Test A *If you complete 6 reps in A, you perform 6 Snatches in C at .75 BW 6:00 Rest D) 2:00 ME Calories on Assault Bike Accessories A) GHD Sit Up; 3x10-15 B) KB Front Rack Lunge 3x8/leg (alternating) #FYF #TeamFyF #FYFTraining Photo Cred: @oxudumedia (at Pensacola Beach, Florida)

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@Regrann from @fyf_training - F.Y.F. Training Wednesday September 9, 2015 FYF PRO: TRAINING PHASE 2, WEEK 2 OF 7, DAY 3 AM Session Air Bike; 6 x 40 Calories, on 1:1 (W:R)*Report Times/ Set* PM Session Weightlifting A) Low Bar Good Morning; 6x6 Build off week 1 B) Snatch Grip RDL; 4x10 *Major focus on Glutes, Hamstrings, Low Back *Bring bar to High Hang position and lower with large amount of tension on back *Use straps C) Weighted BB Glute Bridge w/ Pause at Top; 4x8 (aim for ~75% of max deadlift) Gymnastics A) Pike Support :05 + Pike Press + Strict HSPU; 5x1+3-5 *Goal is to feel tension during the Pike Support *Pike Press; https://youtu.be/_kpHzqXl7Co *Use Wall B1) OH, DB Carry; x50ft B2) Ring Push Up; x8-12 x4 B1-B2 Conditioning 3x5:00 + 2:30 Rest 30 Dubz 6 Kipping HSPU 12 Kettlebell Swings (70/55) *Goal is to work each round as unbroken as possible, with SUSTAINABLE PACING. CRUSH the last 5:00!! Accessories A) SA Arnold Press 4x8/side B) Pistols 4xME-2/side; rest :30 b/w sides & 1:00 b/w sets ________________________________ 🔸FYF DEVELOPMENT: TRAINING PHASE 2, WEEK 2 OF 7, DAY 3 AM Session Air Bike: 4 x 25 Calories, on 1:1 (W:R)*Report Times/ Set* PM Session Weightlifting A) Low Bar G.M.; 4x5 Build off prior week B) Weighted, Glute Bridge; 3x8 *Use Barbell, same weight or more as last week *Pause 0:02 at top Gymnastics A) Handstand Hold + Handstand Push Up Negative; 5x 0:15+1 *Use Wall B1) SA-DB, OH Carry; x25ft/arm B2) Ring Push Up; x6-8 (Perform at appropriate incline for strenght level) x3 B1-B2 Conditioning 2x5:00 AMRAP + 2:30 Rest 30 DU's 10 Hand Release Push Ups 10 KBS (53/35lbs) *Goal is to work each round as close to unbroken as possible, with SUSTAINABLE PACING throughout. Accessories A) SA Arnold Press 4x8/side B) SL-Squat to Box; 4x10/side; rest 0:30 b/w sides & 1:00 b/w sets Athlete : @brenditacastro #FYF #TeamFYF #FYFTraining #Regrann

[fittest-addiction]

Someone who is busier than you is working out right now. #DontGiveUp How's testing treating everyone doing the new FYF Cycle ? #TeamFYF #FYF #FYFTraining

[fittest-addiction]

F.Y.F. Training Monday June 22 FYF PRO: TESTING WEEK 1 of 2, DAY 1 AM Session 30:00 Jog (straight out of bed, fasted) _____ PM Session Weightlifting A) Snatch; 2x2@60%, 2x2@70%, 2@75%, 2@80%, 1@85%, 1@90%, 3 attempts at heavy single + Full Recovery + B) Front Squat; 2x2@60%, 2x2@70%, 2@75%, 2@80%, 1@85%, 1@90%, 3 attempts at heavy single Gymnastics A) Dip; 1RM Test + Full Recovery + B) 75 Toes To Bar FT Accessory A) GHR; 4x8-10 @40X1 (starting from the top) B) GHD SL Hip Extension; 4x10 / Leg @2021 C) GHD Back Extension; 4x12-15 @2021 #FYF #TeamFYF #FYFTraining Photo by: @qm_photos (at www.FYFTraining.com)

[fittest-addiction]

F.Y.F. Training Tuesday June 16 Plyo A) Squat Jump; 2x6; Rest 0:30 between sets B) Tuck Jump; 2x6; Rest 0:30 between sets C) Transverse Box Jump; 6x2/direction; Rest 1:00 between sets *https://www.youtube.com/watch?v=u-C6Z86gBsY Build A) Bench Press; 5@50%, 2x5@60%, 2x5@70%; Rest 2:00 between sets B1) Pull Ups; x6-12 B2) Dips; x6-12 x3 Sets; Rest 1:00-2:00 between sets Conditioning A) Air Bike 10:00 @Warm Up Pace B) 10x10 Hard Cal+1:00 Rest Accessory A1) Side Plank Powell Raise; x15/Side; Rest 0:30 A2) Russian Twist x30 (Slow); Rest 0:30 x2 Sets A1-A2 B1) Banded Straight Arm Lat Pull Down; x15; Rest 0:145 B2) Alt. Bicep Curls; x20; Rest 1:00 x2 Sets #FYF #TeamFYF #FYFTraining (at www.FYFTraining.com)