TEESSIDE

The 11th was labour was added after 2 of the original labours were discounted. Hercules was tasked with travelling to the Divine garden to snatch 3 golden apples. The apple tree was guarded by Hesperides and a serpent-dragon with a hundred heads and to add to the troubles, mortals were forbidden to enter the garden and pick the apples. Hercules tricked Atlas into helping him by holding the sky while Atlas went to retrieve the apples. Atlas attempted to double-cross Hercules by offering to take the apples back to the king. Hercules asked Atlas to take the sky back for a moment while he adjusted the cushion for his head and once Atlas had taken the burden of the sky back, Hercules took the Apples and returned to the king completing his 11th Labour. General Warm Up Dynamic Drills | Burpee Prep | Hinge Burpee | Dumbbell Power Snatch WOD "Snatch the Apples from the Divine Garden" 3 Rounds for Time in Pairs: 25 Burpees 25 Dumbbell Snatch @ 22.5 | 15kg 25 Dumbbell Box Step Up @ 24 | 20" 1200m Medball Run [Run Together] At 1200m mark, grab 1 "Apple" per round and bring back to the gym. *Partner 1 completes Round 1 while Partner 2 holds a plate Overhead *Partner 2 completes Round 2 while Partner 1 holds a plate Overhead *Both Partners perform Round 3 together - no plate holding Time Cap = 45 min Scaling and Modifications: *Reduce Reps by 5 *Weight as needed *Height as needed *Half Burpee | Box Burpee *Height as needed | Bodyweight box step up *Reduce Run: 1000m | Unweighted run *Machine Equivalents  

3 Rounds 20 90 | 90s [10 per leg] 10 Pikes Thoracic Mobility Primer @ empty bar  1 High Hang Muscle Snatch 1 Tall Squat Snatch 1 Snatch Balance 1 Overhead Squat *Repeat for 2 sets* Day 1 - Snatch A.] Snatch 3 x 1 @ 75% *Rest 2 min between sets* B.] Snatch Pull 3 x 3 @ 90% *Rest 2 min between sets* C.] Snatch Deadlift 3 x 3 @ 100% *Rest 2 min between sets* D.] Front Squat 3 x 5 @ 75% *Rest 2 min between sets* 3 Rounds 20 Scap Press 10 I's , Y's and T's 20 Banded Good Morning Primer @ empty bar  1 High Hang Muscle Clean 1 Hang Muscle Clean 1 High Hang Power Clean 1 Hang Clean 3 Front Squats *Repeat for 2 sets* Day 2 - Clean and Jerk A.] Clean and Jerk 3 x 1 @ 70% *Rest 2 min between sets* B.] Clean Pull 3 x 3 @ 90% *Rest 2 min between sets* C.] Clean Deadlift 3 x 3 @ 100% *Rest 2 min between sets* D.] Overhead Squat 3 x 5 @ 65% *Rest 2 min between sets*

For this strength cycle, the focus will be on developing maximal strength with volume in the secondary lifts. Some lifts will have a tempo, ensure on the giant sets you take the muscles close to fatigue. RIR = Reps in Reserve. This means for a giving weight you should feel like you could do an additional 3 reps   Day 1 Pull  Suggested Warm Up 10 Empty Bar Bent Over Row 10 Empty Bar Deadlift x 3 A.] Bent over row 4 - 4 - 6 - 8 [222X] [3 RIR for each set] *Rest 2 min between sets* B.] Deadstop Deadlift 8 - 6 - 4 - 4 [3 RIR for each set] *Rest 2 min between sets C.] Giant Set 1 *Perform each exercise back to back with minimal rest and take each exercise to within 3 reps of failure 3 Rounds 10 Double DB | KB Row 10 Inverted Row 10 GHD Sit Up or Strict Leg Raise 1 min Strict Pull Ups | Legless Rope climbs [Can be banded Pull Ups] *Rest 2 min between Rounds* D.] Giant Set 2 *Perform each exercise back to back with minimal rest and take each exercise to within 3 reps of failure 3 Rounds 10 Close Grip Bar Curl 10 Seated Incline DB Curl 10 Hammer Curl *Rest 2 min between Rounds* Day 2 Leg  Suggested Warm Up 10 Empty Bar Back Squat 10 Empty Bar Front Rack Reverse Lunge x 3 A.] Front Rack Reverse Lunge 4 - 4 - 6 - 8 [3 RIR for each set] *Rest 2 min between sets* B.] Back Squat 8 - 6 - 4 - 4 [3 RIR for each set] *Rest 2 min between sets C.] Giant Set 1 *Perform each exercise back to back with minimal rest and take each exercise to within 3 reps of failure 3 Rounds 10 Landmine Hack Squat 10 Double KB | DB RDL 10 Cycle Goblet Squat *Rest 2 min between Rounds* D.] Giant Set 2 *Perform each exercise back to back with minimal rest and take each exercise to within 3 reps of failure 3 Rounds 10 Double KB|DB Suitcase Reverse Lunge 10|10 Goblet Split Squat 10 GHD Back Extensions *Rest 2 min between Rounds* Day 3 Push Suggested Warm Up 10 Empty Bar Strict Press 10 Empty Bar Bench Press x 3 A.] Bench Press 4 - 4 - 6 - 8 [3 RIR for each set] *Rest 2 min between sets* B.] Strict Press 8 - 6 - 4 - 4 [3 RIR for each set] *Rest 2 min between sets C.] Giant Set 1 *Perform each exercise back to back with minimal rest and take each exercise to within 3 reps of failure 3 Rounds 10 Double DB Reverse fly 10 Seated Arnie Press 10 | 10 Landmine Press *Rest 2 min between Rounds* D.] Giant Set 2 *Perform each exercise back to back with minimal rest and take each exercise to within 3 reps of failure 3 Rounds 10 Inverted Row | Ring Row 10 DB Bench Press 10 Lying DB tricep Extension *Rest 2 min between Rounds*