Monday, August 13th - Saturday, August 18th

Week 3

 

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

(A) Back squat – 80% x 2 x 6

 

(B1) Reverse barbell lunge – 3 x 8/side

(B2) single leg DB SLDL – 3 x 8/side

 

(C) 10 rounds

·      Row 20s

·      Rest 40s

 

Tuesday

·      Serratus push ups – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Bench Press – 80% x 5 x 5

(A2) barbell row – 5 x 8 – 10

 

(B1) (Weighted) bar dip – 5 x 7 – 9

(B2) DB row – 5 x 7 - 9

 

(C) 10 rounds

·      8 deficit push ups

·      8 calories AB

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

 

(A) Back squat – 80% x 6 x 6

 

(B1) DB RNT Lunge – 3 x 8 each

(B2) SLDL – 3 x 8

 

(C) AMRAP in 8 minutes

·      10 DB snatch, 55lbs

·      35 double - unders

 

Thursday

 

(A1) GHD sit up – 3 x 18

(A2) KB side bend – 3 x 24

(A3) Hollow hold – 3 x 35s

 

(B1) Reverse V – ups on Rower– 3 x 18

(B2) ABMAT sit – up – 3 x 20

(B3) Weighted plank – 3 x 40s

 

(C) light AB 20 minutes

 

Friday

 

·      Banded face pull – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) shoulder taps – 4 x AMRAP 40s (quality, not fast)

 

(B1) Push press – 80% x 5 x 5

(B2) ring pull up – 5 x 5 @ 20X2

 

(C) Try to increase weight from last week

·      10 alternating DB push press

·      20m mixed rack overhead carry

·      10 alternating DB push press

·      20m mixed rack overhead carry opposite arm

 

Build to a heavy set, then do 3 more sets at a lighter weight

 

 

(D) 5 rounds

·      10 ring dips

·      40m Farmers carry, heavy KB

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 – 12

 

(A) Back squat – 80% x 2 x 6

 

(B) “The Chief”

 

5  x 3 minute rounds, rest 1 minute

·      3 power cleans, 135lbs

·      6 push ups

·      9 air squats

 

(C1) weighted back extension – 3 x 6 – 8

(C2) ab wheel – 3 x 10 - 12