Monday 171218

Back Squat 5-5-5 (Add 5 lbs from previous week)

Shoulder Press 5-5-5 (Add 2.5 lbs from previous week)

— then —

Complete as many rounds as possible in 12 mins of:
10 Front Rack Lunges, 135/95 lbs
10 Supine Ring Rows
10 Ball Slams, 50/30 lbs

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Monday 171211

Back Squat 5-5-5 (Add 5 lbs from previous week)

Shoulder Press 5-5-5 (Add 2.5 lbs from previous week)

— then —

5 rounds for max reps of:
3 Push Press, pick load
6 Thrusters, pick load
Rest 30 secs
max rep Row Calories, 30 secs
Rest 1 min

Use 80% bodyweight for push press and barbell thruster.

Friday 171208

Power Clean 3-3-3-3-3 (Add 2.5 lbs from previous week)

— then —

As many reps as possible in 15 mins of:
1 Rope Climb, 15 ft
5 Push Press, pick load
5 Burpee Box Jump Overs, 24/20 in
2 Rope Climbs, 15 ft
5 Push Press, pick load
5 Burpee Box Jump Overs, 24/20 in
3 Rope Climbs, 15 ft
5 Push Press, pick load
5 Burpee Box Jump Overs, 24/20 in
4 Rope Climbs, 15 ft
5 Push Press, pick load
5 Burpee Box Jump Overs, 24/20 in
5 Rope Climbs, 15 ft
5 Push Press, pick load
5 Burpee Box Jump Overs, 24/20 in

Use 70% of bodyweight for push press. Increase the rope climb by 1 rep at the start of each round.

Thursday 171207

Each for time:
Push Up Start Sprint: 5x 25 yd

Rest as needed between efforts.

— then —

Each for time:
Sprint From Prone: 5x 25 yd

Rest as needed between efforts.

Prone position should be performed lying on your back with arms by your sides and head pointing in the direction of the sprint. Athlete will roll laterally into a push up position to start each sprint.

— then —

Back Squat 5-5-5 (Use same weight as Monday)

Bench Press 5-5-5 (Add 2.5 lbs from previous week)