This weeks programming is going to look a bit different then past weeks.
This is a bit of a mental-deload and a chance to make it a few more days in the week without feeling too beat up. Following this week we will be re-testing our back squats to conclude the cycle!
Over the next couple of weeks will be closing out the current cycle with a re-test week then deload, followed by a transition week to kick off a new test week.
Enjoy this week and have some fun!
MONDAY:
A)
Deadlift:
4-4-4-4
*This is not meant to be as heavy as possible.
**Complete 4 reps at a heavy weight but with room to increase
B)
For time:
20 Push ups
20 Russian swings
35 Push ups
35 Russian swings
50 Push ups
50 Russian swings
TUESDAY:
A)
Bent over row:
3 Sets each arm,
12 Heavy
12 Heavier
12 Heaviest
*Complete all 36 reps on one arm before starting the other arm
B)
20 Minute AMRAP:
20 Calories
50 Lateral bar hops
12 Sumo deadlift high pulls (95/65)
WEDNESDAY:
A)
For quality:
40 Med ball twists
20 Plank to push ups
40 Sit ups
20 Plank to push ups
40 Crunches
20 Plank to push ups
B)
6 Rounds:
15/10 Calorie sprint
Rest 60 seconds,
5 Bench press (heavy)
THURSDAY:
A)
For times:
30 Clean and jerks (115/75)
20 Burpees over bar
10 Muscle ups
*OR 30 Chin ups
-Rest 8 Minutes and repeat-
FRIDAY:
A)
10 Minute AMRAP:
1 Squat clean thruster (you pick the weight)
5 Wall balls
B)
15 Minute AMRAP:
10 Strict pull ups
10 Wall balls
5 Strict presses (115/75)