Majors and Minors – Volume 3
As we advance our Majors and Minors program, we are moving to a 7/5/3 cycle for our major lifts and a Gironda 8x8 circuit for our minor lifts. Finishers will last 8–12 minutes, targeting both major and minor muscle groups coupled with cardio. Longer conditioning sessions will take place on Wednesdays and Saturdays. Weekly Movement Split
Monday: Squat & Horizontal Pull (Legs & Back) Tuesday: Horizontal Push & Hip Extension (Chest & Glutes)
Wednesday: Gymnastic "Pulling" & Conditioning Thursday: Hinge & Core Rotation (Deadlifts, Obliques & Abs)
Friday: Push/Pull & Single-Leg Work
Saturday: SMACK DOWN SATURDAY
2:00 minute cardio
- then -
2 Sets, For Quality
30 second Active Tuck Hang
1:00 minute Alternating 90-90
5x Burpees
25 ft Ostrich Walk
Good Morning 8x8 Reps
Rest 30 Seconds
Plate Russian Twists 8x8/8 Reps
**Use as heavy a plate as possible
3 Sets, 4:00 AMRAP / 1:00 Rest
500m Row or Ski
AMRAP in Remaining Time 3-5-7-9-11-13-15-17-19-21-23-25
Burpee Box Jump Overs (If over 5'6 use 24". Under 5'6 use 20')
Toes to Bar
*Pick-Up where you left off