Monday, August 27th - Saturday, September 1st

 

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 6/side

(B2) single leg DB SLDL – 3 x 6/side

 

(C) AMRAP in 4 x 3, rest 2 minutes

·      8 toes to bar

·      10 wall ball, 30lbs

·      8 burpees

 

Tuesday

·      Serratus push ups – 3 x 8 - 12

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

 

(A1) Bench Press – 85% x 4 x 4

(A2) barbell row – 4 x 6 – 8

 

(B1) (Weighted) bar dip – 5 x 6– 8

(B2) DB row – 5 x 6 - 8

 

(C) AMRAP in 15 minutes

·      6 chest to bar pull ups

·      8 deficit push ups

·      10 KBS

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

 

(A) Back squat – 95% x 3 x 3

 

(B1) KB front rack RNT Lunge – 3 x 8 each

(B2) SLDL – 3 x 8

 

(C) 6 x 200m sprint, rest until you are almost recovered, but not 100%. Write rest times and splits down.

 

Thursday

 

(A1) Reverse V – ups on Rower– 3 x 20

(A2) Low to high cable twist – 3 x 12/each

(A3) Hollow hold – 3 x 45s

 

(B1) GHD sit up – 3 x 20

(B2) High to low cable twist – 3 x 12/each

(B3) Weighted plank – 3 x 45s

 

(C) light Row 20 minutes

 

Friday

 

·      Crossover symmetry – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) inverted shoulder taps – 4 x AMRAP 20s (quality, not fast)

 

(B1) Push press – 85% x 4 x 4

(B2) ring pull up – 5 x 5 @ 20X2

 

(C1) Try to increase weight from last week

·      7 alternating DB push press

·      20m mixed rack overhead carry

·      7 alternating DB push press

·      20m mixed rack overhead carry opposite arm

 

(C2) chest to bar pull ups – 5 x 8

(C3) double – unders – 5 x 40

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 – 12

 

(A) Back squat – 80% x 2 x 6

 

(B) AMRAP in 6 minutes

·      5 power clean, 115lbs

·      8 bar facing burpees

 

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

(C2) ab wheel – 3 x 10 - 12