Warm up - wall squat hold, straddle hamstring stretch, shoulder rolls, lat/pec stretch, hamstring smash, barbell quad smash, 2 rounds of: 15 cal row + 10 jump squats + 10 lunges
Weightlifting
SSB Squat
1x10@60%
1X8@65%
1x8@70%
1x8@75%
Sumo Deadlift 12x2 : 60 Sec Rest - 60% 1RM Bar Weight 25% 1RM Band Tension
Banded Plyo Jumps 10x4 : 30 sec rest
Nordic Curls 6x6 : Partner assisted
Dimel Deadlift 4x20 @50% deadlift max
Reverse Hyper 4x20 - 50% of 1RM back Squat
Warm up - backwards sled walk 200yds, twisted lizard stretch, squat hold, straddle hamstring stretch, banded bully shoulder stretch, shoulder rolls, 2 rounds of: 10 air squats + 10 lunge steps + 0:20 HS Hold + 0:20 hang on bar stretch + 6 mix grip pull ups (3 each way)
For time:
80’ Sled Push (+135/105)
5-4-3-2-1
Legless Rope Climb 15’
*Start and finish with the sled push. So 6 sled pushes total.
Rest 10-15 minutes
45’ Double DB Front Rack Walking Lunge 50/35#’s
5-4-3-2-1
25’ Handstand Walk Increments (w/obstacle each time)
*Start and finish with lunges. This is also a total of 6 walking lunge sets.
Echo Bike Intervals
7 x 20/15 Calories (1:1 Work:Rest)
Weightlifting:
1RM Incline bench press
1RM snatch grip high pull off pin 5
5x5 Snatch High Pull at 85% of your max above
6x4 muscle snatch up to @65% of max snatch
For time:
8 Clean and Jerk 185/125#
24 Bar Muscle Ups
8 Clean and Jerk 185/125#
Running
3 Minutes easy
Into…
5 Rounds of:
3 Minutes TEMPO (5k-ish pace)
3 Minutes Recovery Jog
Weightlifting
Squat
1x10 @ 60%
1x8 @ 70%
1x6 @ 75%
1x4 @ 80%
6x5 complex (2 clean pull + 1 clean)
5x5 seated box jumps (max height per set)
200 Green band leg curls
Conditioning
Snatch
8 x 2 reps (Only working between 55 and 75%)
*Stayed lighter today and really worked on technique for these 8 sets, slowly build up to 75% for my final couple sets.
“Barbara”
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
*1 minute rest between each round.
Weightlifting:
Close Grip Bench Press 10x3: 60 Sec Rest - 55% 1 RM Bar Weight 25% 1RM Band Weight
Power Snatch 5x3: 60 Sec Rest - 55% 1 RM Bar Weight 25% 1RM Band Weight
Jangle Balance Press: 10x3
Incline DB Bench Press 5x15
Face Pulls 5x12 Heavy
Tricep Extension 150 Reps
Conditioning:
With a Partner
400 M Run
While the partner bikes for cals
Stop when you hit 150 Cals
5 Min rest
For Time
60 KB STO 24k/16k
60 Cal Row
5 Min rest
For Time
45 - 30 - 15
Wall Ball #20#14
Pull Ups
Warm up - wall squat hold, straddle hamstring stretch, shoulder rolls, lat/pec stretch, hamstring smash, barbell quad smash, 2 rounds of: 15 cal row + 10 jump squats + 10 lunges
Weightlifting
Safety Bar Squat 12x2 : 60 sec Rest - 55% 1RM Bar Weight 25% 1 RM Band tension
Sumo Deadlift 12x2 : 60 Sec Rest - 55% 1RM Bar Weight 25% 1RM Band Tension
Banded Plyo Jumps 10x4 : 30 sec rest
Nordic Curls 6x6 : Partner assisted
Dimel Deadlift 4x20 @50% deadlift max
Reverse Hyper 4x20 - 50% of 1RM back Squat
You Pick Two: Like Panera Except Your Left With Fitness Not Disappointment
5 Rounds (1:1)
12 Bar facing burpees
9 Deadlifts 225/155#
6 Bar Muscle Ups
Run
10 min out from the gym (run to where you ran last week)
rest 2 min
In 9 Min get back to the gym (be back to the gym in 21 min)
Alternating Minutes x 21 minutes (7 rounds)
15 Wall Ball 30/20#
15 Calorie Row (Hard)
5 PHSPU
