Today is the start of our newest cycle!
You will need to know your %’s for the Back squat, dead lifts and remember to write down your workouts for retests.
LETS GET TO WORK!
Monday:
A.
Build to a 3RM Back squat
If you already have your 3RM complete, 5x3 @ 75-80% of your 3RM
B.
“ Lieutenant Dan”
10 Minute AMRAP:
5 Hang squat cleans (155/105)
7 Lateral burpees over bar
Tuesday:
A.
4 Rounds:
12 supinated barbell rows
12 Up right rows
24 second 90° curl band hold
B.
“Vertirow”
For time:
200/150m row
2 Handstand push ups
200/150m row
3 Handstand push ups
200/150m row
4 Handstand push ups
200/150m row
5 Handstand push ups
200/150m row
6 Handstand push ups
200/150m row
7 Handstand push ups
200/150m row
8 Handstand push ups
200/150m row
9 Handstand push ups
200/150m row
10 Handstand push ups
modify HSPU with either Deficit push ups (hands of 45lb plates) OR Heavy DB strict presses.
Wednesday:
A.
10 Minutes:
30 Second plank
20 Med ball twists
10 Ab rollouts (w/barbell)
B.
“Not a typo”
21-15-9
Power clean (75/55)
Pull ups
1000m run
21-15-9
Thruster (95/65)
Toes to bar
Thursday:
30 Minute EMOM:
15/10 Calories any machine
15/10 Calories different machine
1 Heavy Front squat (off of rack)
Friday:
A.
Build to a 1RM Dead lift (PRONATED GRIP)
B.
3 Rounds:
400m row
15 S2OH (115/75) *1 sec pause
15 KB swings (53/35)