Friday
5×4 @ 80-85% Deadlift*
Optional Super Set: :10-:30 HS Hold
MIN // REPS // %
0-2 // 4 // 50-60
2-4 // 4 // 60-70
4-6 // 4 // 70-80
6-18 // 5×4 // 80-85 (WORKING SETS: (1 set e/2:30))
3 ROUNDS FOR TIME
400m Run
21 American KB Swings
12 Pull-Ups
Wednesday
5×4 @ 80-85% Push Press*
MIN // REPS // %
0-2 // 1×4 // 45-55
2-4 // 1×4 // 55-65
4-6 // 1×2 // 65-75
6-16 // 5×4 // 80-85 (WORKING SETS: (1 set /2:00))
AMRAP x 6 MINUTES
10 Cal Row
10 Push Press
10 Down Ups
-Rest 2:00-
AMRAP x 6 MINUTES
10 Cal Row
10 Push Press
36 Double or Single Unders
Tuesday
3 SETS
15 Hollow Banded Lat Pulldowns (Standing w/ straight arms)
5 Pause Kip Swings*
10-15 DB Bench Pullovers
-Rest as Needed b/t Sets-
*1 Rep = :01 Pause in Hollow Position + :01 Pause in Arch Position.
EMOM x 15 MINUTES
MIN 1 – 8-15 Toes to Bar
MIN 2 – :45 Box Jumps or Step Ups
MIN 3 – :45 Max Cal Bike
Monday
5×4 @ 80-85% Front Squat*
Optional Super Set: 1 Rope Climb or 3-7 strict pull ups
STRENGTH TIMELINE… MIN // REPS // %
0-2 // 4 // 50-60
2-4 // 4 // 60-70
4-6 // 4 // 70-80
6-16 // 5×4 // 80-85 (WORKING SETS: (1 set /2:00))
*If athlete chooses to do optional superset can warm up pulling movement in btw front squat warm up (scap pulls, pull up negative)
2 ROUNDS FOR TIME
400m Run
3 Front Squats
20 Wall Balls
3 Front Squats
20 Burpees
3 Front Squats
Saturday
6×5 @ 75-80% Push Press*
*Base percentages off 2-Rep Heavy.
EMOM x 15 MINUTES
MIN 1 – 200m Row*
MIN 2 – 8-12 Lateral Burpees Over the Bar + 6 Push Press
MIN 3 – Rest