Monday, August 6th - Sunday, August 12th

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

(A) Back squat – 80% x 4 x 6

 

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

(B2) single leg DB SLDL – 3 x 8/side

 

(C) 1:2 work/rest ratio

·      5x .35 mile assault bike

 

Tuesday

·      crossover symmetry exercise of choice – 3 x 8 - 12

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

(A1) Bench Press – 78% x 5 x 5

(A2) barbell row – 5 x 8 – 10

 

(B1) (Weighted) bar dip – 5 x 8 – 10 (add resistance from last week)

(B2) DB row – 5 x 8 – 10 (add weight from last week)

 

(C) 6 rounds

·      deficit push ups – AMRAP in 30s

·      row 150m

·      rest 90s

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

 

(A) Back squat – 80% x 2 x 6

 

(B1) DB step ups – 3 x 8 each

(B2) SLDL – 3 x 8

 

(C) 3 RFT

·      15 thrusters, 75 or 65lbs (aim to go unbroken)

·      12 cals AB

 

Thursday

 

(A1) GHD sit up – 3 x 15

(A2) KB side bend – 3 x 20

(A3) Hollow hold – 3 x 30s

 

(B1) Reverse V – ups on Rower– 3 x 15

(B2) ABMAT sit – up – 3 x 18

(B3) Weighted plank – 3 x 35s

 

(C) light rowing 20 minutes

 

Friday

 

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 – 12

 

(A) Back squat – 80% x 5 x 6

 

(B) 4 rounds

 

·      12 wall ball, 25lbs

·      25 KBS

·      50 double unders

 

(C1) weighted back extension – 3 x 6 – 10

(C2) ab wheel – 3 x 10 - 12

 

 

Saturday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) shoulder taps – 4 x AMRAP 35s (quality, not fast)

 

(B1) Push press – 78% 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

·      6 chest to bar pull ups

·      6 power clean & jerk, 115lbs