Deadlift
A.) 3 sets (+20) from week 4, 3 sets (-10 to -15%)
B.) 5 rep max(+10)
A.) back squats: 3 sets @ drop down weight from Monday
B.) 3x5(+5)
Plank holds: 3x30 seconds
RM
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Bench
A.) 2 sets (+5-10) reg grip, 1 set (-20) close grip
B.) 3x6-10(+5)
Chin-ups: 3xME
DB side raises: 2x10-15
WOD: Tabata
DB push-up/rows
Rest 1 minute
DB push press
Rest 1 minute
Pull-ups or BB bent rows
RM
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Back squats
A.) 2x4-7(+10), 1 set(-20)
B.) 3x5(+5)
A.) RDL: 2 sets
B.) SLDL: 3x5(+5)
WOD: 13 min AMRAP
Thrusters x 6
Box jumps x 6
KB swings x 12
RM
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Hang power snatch: up to a heavy single for the day (20min)
WOD: 5 rounds
5 power cleans
5 front squats
10 bar over burpees
200 m run
RM
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Power clean
A.) 1 hang power clean + 1 power clean(HS)
B.) 5x3(+5)
WOD: death by PC + burpee
Min 1: 1 PC + 1 burpee
Min 2: 2 PC + 2 burpees
Until you cannot...
Strict press
A.) [email protected]%
B.) 3x6-10(+5)
BB bent rows: 2x10(week 1 weight)
DB upright rows: 2x10(week 1 weight)
WOD I:
200 m run
Then
21-15-9
Hang power snatch
Pull-ups
Then
200m run
Rest 3 minute
WOD II:
50 push press
50 evil wheels
50 KB swings
RM
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Bench press
A.) 3x3(week 1 weight)
B.) 3x6-10(+5)
Pull-ups
W/bands: 3xME
W/out: 2xME
BB upright rows: 2x5(week1 weight)
WOD: 3x4 min AMRAP
KB swings x 7
True push-ups x 7
Toes to bar x 7
Rest 2 min between rounds
RM
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Back squats
A.) [email protected] 1 weight
B.) 5x5(+5)
SLDL: 2x5(week 1 weight)
WOD: 10 min AMRAP
50 double unders
Back squats x 10
RM
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