Monday, September 17th - Saturday, September 22nd

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

(A1) Back squat – 5RM, 90% (of 5RM) x 5 x 2

(A2) Toes to bar – 3 x max unbroken set

 

(B1) Reverse barbell lunge – 3 x 6/side

(B2) Good morning – 3 x 6

 

(C) 1:3 work/rest ratio

·      3 x ½ 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 – 5RM, 90% x 5 x 2

(A2) T bar– 3 x 6 – 8, moderate weight

 

(B1) DB bench – 3 x 8

(B2) DB row – 3 x 8

 

(C) 5 rounds

·      15 weighted push ups (plate on upper back)

·      20 DB snatch

·      rest 60s

 

(D1) EZ bar curls – 3 x 8 (sub DBs)

(D2) EZ bar skull crusher – 3 x 8 (sub DBs)

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

 

(A) Tall Snatch – 10 x 2 OTM

 

(B) Deadlift – 5RM, 90% x 5 x 2

 

 

(C) 3 rounds

·      10 deadlifts, 225lbs

·      10 burpees

 

Thursday

 

(A1) Resverse V – ups on Rower– 3 x 12

(A2) Hollow hold – 3 x 30s

(A3) Landmine rotation – 3 x 20

 

(B1) Weighted GHD sit - up– 3 x 12

(B2) Weighted back extension – 3 x 12

(B3) Weighted plank – 3 x 35s

 

(C) light AB 18 minutes

 

Friday

 

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

·      serratus push ups – 3 x 8 - 10

 

 

(A) Wall Walk – 3 x 5 (quality, not fast)

 

(B1) Alternating DB Push Press – 3 x 8/side

(B2) strict pull up – 3 x 8

 

(C) 5 rounds, OT2M

·      7 chest to bar pull ups

·      8 push press, 105bs

·      10 cals AB

 

(D1) Alternating DB bicep curl – 3 x 20

(D2) Behind the head Tricep DB extension – 3 x 10

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 – 12

 

(A) Clean & Jerk – 10 x 1 OTM

 

(B1) Front squat – 5RM, 90% x 5 x 2

(B2) SLDL – 3 x 6

 

(C) 3 rounds

 

·      20 wall ball, 25lbs

·      3 rope climbs

 

(C1) V – ups – 3 x 12

(C2) ab wheel – 3 x 10 - 12