Monday GS&C
Bench Press 10-10-10-10-10
Btwn each set of Bench, 20 Straight Arm Banded Lat Pushdowns .
Use the heaviest weight you can for each set.
Rest as needed between sets.
Aim to progress from Last Week
15 MIN AMRAP
10 Alternating Dumbbell Devil Press
10 Toes-to-somethings
30 Double/ 60 Single Unders
Saturday GS&C
PARTNER WORKOUT
For time:
100 Row Calories
50 Pull-ups
30 Front Squats, pick load
80 Row Calories
40 Pull-ups
20 Front Squats, pick load
60 Row Calories
30 Pull-ups
10 Front Squats, pick load
Complete in teams of 2. One person works and one rests
Friday GS&C
Deadlift 4-4-4-4-4
(31X1) Keep weight Moderate+ across all sets.
Week 2 of 7
Strength | Tempo Cycle
Complete as many rounds as possible in 10 mins of:
30 Jump Ropes
15 Power Snatches
Thursday GS&C
3 rounds for quality of:
Cardio of Choice, 2 mins
2 L/2 R Turkish Get-ups, pick load
20 Push-ups
Cardio of Choice, 2 mins
10 L/10 R Half Kneeling Arnold Press, pick load
20 Alternating Box Step-ups, pick load
Strength Squad
Bench Press Volume & Back Squat
Wednesday GS&C
Hang Power Clean + Low Hang Power Clean + Power Clean
Every 1:30 for 9 mins.
Build up to Moderate-Heavy Weight.
For time:
Run, 800 m
30x Power Cleans
Run, 800 m