Thursday, April 27, 2017

Friday



Bench press
5 rounds of
   5 reps at 70%+ of 5 rm (add weight to last week)
   3-5 strict pull-ups
If you can do 5 strict pull-ups easily then do weighted pull-ups.

21-15-9
Calories rower or assault bike (15-12-9 women)
Shoulder to overhead 95/65 pounds
Burpees over the bar or rower





Wednesday, April 26, 2017

Thursday



Skills and mobility

6 rounds for time
6 each side barbell lunges - this time pick a weight and stick with it
6 barbell push-ups
30 mountain climbers
10 DU attempts or one set for max reps

Score time and DUs.


Take ten minutes to mash the quads and hamstrings with the foam roller.

Tuesday, April 25, 2017

Wednesday



5 rounds 40 seconds work, 20 seconds rest
Banded hip extensions (good mornings)
Over the shoulder slam balls
Abmat sit-ups
Hollow rocks
Dumbell thrusters

Then
100 Russian kettlebell swings with no breaks (15 kg/12 kg)


Monday, April 24, 2017

Tuesday



Snatch (split snatch OK)
Sets of 3, work up with at least five sets to today's 3 Rep Max.

Sumo Deadlift
Sets of 5, work up to a heavy set. Aim for heavier than last week.

Sunday, April 23, 2017

Monday



Back Squat
5 rounds of 5 reps at 70% of 5 rm
3-5 dips
This should be easy - you should be able to get all 25 without any trouble - next week we start going up.


10 minute AMRAP
5  ring push-ups
10 pistols (5 each side, to a box or a band if needed, keep weight on the heels)
15 ball slams

Thursday, April 20, 2017

Friday



Bench press
5 rounds of 5 reps at 70% of 5 rm
3-5 strict pull-ups
This should be easy - you should be able to get all 25 without any trouble - next week we start going up.

3 rounds
400 meter row
15 v-ups
15 bumper plate Turkish sit-ups
15 ring rows
30 supermans

Wednesday, April 19, 2017

Thursday



5 rounds NFT
6 each side Barbell lunge - work up
6 dips +

5 rounds
12 dumbell deadlifts
9  dumbell hang power cleans
6 shoulder to overhead
20-30 second tuck hold