051523-051923

Monday

Back Squats

3 x 6 @ 70-75%

2 x 4 @80-85%

Jorts

12min AMRAP 30sec Max Cal Bike 20 Heel Elevated Goblet Squat (Don't lock out legs) 8/8 Lateral Box Step Ups w/ 3sec tempo down 1min Goblet Wall Sit

---

Tuesday

Push Jerk

5 x 3 Start around 65-70% of your 1RM Push Jerk or heaviest lift overhead and build.

Make sure you go every 2min or less and end with a heavy set of 3 for today

Popcorn Chicken (Time) 3 Rounds For Time 10 STOH 135/95 20 Pull Up 40 Double Under

12min Cap Fitness: 12 DB Push Press 20 Ring Row 60 Single Under RX+: 165/115 C2B 60 Double Under

---

Wednesday

Bench Press Week 2 of 5 Every 3min x 5 5 Bench Press at 70-80% Straight into 30sec Max Push Up Not your typical workout during a cycle! Don't waste any time between the Bench Press and the Push Ups, rack the bar and get to work.

PUMP UP THE JAMZ! (No Measure) 4-5 Rounds 12 Lateral DB Shoulder Raise 10-15 Banded Chest Flys 16 Alt DB Bicep Curl 15/15 Side Plank Dip

---

Thursday

Semi-Pro

24min AMRAP 400m Run 30 Wall Ball 20/14 20/16 Cal Row 15 Box Jump Over 24/20 RX+: 30/20

---

Friday

Power Clean

In 15min build to a heavy single for the day

Fitness:

12min Alt EMOM

- 30sec Cal Machine

- 5 DB(2) Deadlift + 5 DB(2) Hang Clean

Farm Boy

9min AMRAP

12 TTB

9 Lateral Burpees Over Bar

6 Power Cleans 135/95

Fitness:

12 Sit Ups

9 Burpees

9 KBS

Rxt:

155/105