Monday, September 10th - Saturday, September 15th

This will be a lighter week to recover from the heavy squat cycle. Err on the side of going lighter when in doubt.

 

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

(A1) Back squat – 70%  x 3 x 3

(A2) Toes to bar – 3 x 8

 

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

(B2) Good morning – 3 x 6, light weight

 

(C) 1:2 work/rest ratio

·      4 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) Incline Bench Press – (60% of flat bench) x 5 x 3

(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 push ups

·      run 200m

·      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 – 10 x 2 OTM

 

(B) Deadlift – 70% x 3 x 3

 

 

(C) 8 rounds

·      Row 100m

·      Rest 60s

 

Thursday

 

(A1) Reverse V – ups on Rower– 3 x 10

(A2) Hollow hold – 3 x 20s

(A3) Landmine rotation – 3 x 20

 

(B1) Weighted GHD sit - up– 3 x 10

(B2) Weighted back extension – 3 x 10

(B3) Weighted plank – 3 x 30s

 

(C) light rowing 15 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, moderate weight

(B2) strict pull up – 3 x 8

 

(C) 5 rounds

·      6 chest to bar pull ups

·      8 push press, 95lbs

·      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 – 3 x 3, moderate weight

(B2) SLDL – 3 x 6, light weight

 

(C) 3 rounds, with a 2 minute clock

 

·      Run 200m

·      Max reps wall ball

·      Rest 2 minutes

 

(C1) V – ups – 3 x 10

(C2) ab wheel – 3 x 10 - 12