Monday, September 24th - Saturday, September 29th

Week 3

 

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

(A1) Back squat – 4RM, 90% (of 4RM) x 4 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) Row 500m @ 90% RPE x 3, rest  3 minutes in between

 

Tuesday

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

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

(A1) Bench Press – 4RM, 90% (of 4RM) x 4 x 2

(A2) T bar– 3 x 6 – 8

 

(B1) DB bench – 3 x 8

(B2) DB row – 3 x 8

 

(C) 8 rounds

·      10 weighted push ups

·      16 DB snatch (heavier than last week)

·      rest 60s

 

(D1) EZ bar curls – 3 x 8

(D2) EZ bar skull crusher – 3 x 8

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

 

(A) Tall Snatch + hang snatch– 10 x (1+ 1) OTM

 

(B) Deadlift – 4RM, 90% (of 4RM) x 4 x 2

 

 

 

(C)  AMRAP in 5 minutes

·      6 power clean

·      10 wall ball, 25lbs

 

Thursday

 

(A1) Reverse V – ups on Rower– 3 x 15

(A2) Hollow hold – 3 x 35s

(A3) Landmine rotation – 3 x 20

 

(B1) Weighted GHD sit - up– 3 x 12 (add weight from last week)

(B2) Weighted back extension – 3 x 12 (add weight)

(B3) Weighted plank – 3 x 40s

 

(C) light Assault Bike 20 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 (add weight)

(B2) strict pull up – 3 x 8

 

(C) 5 rounds, OT2M

·      7 chest to bar pull ups

·      7 box jumps, 24”

·      7 push press, 115bs

 

(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 – 4RM, 90% (of 4RM) x 4 x 2

 

(B2) SLDL – 3 x 6

 

(C) 3 rounds

 

·       rope climbs, 5, 4 & 3 reps

·      115lb power clean & jerk, 9, 7 & 5 reps

 

(C1) V – ups – 3 x 15

(C2) ab wheel – 3 x 12