113020-120420

Monday 113020

STRENGTH

BACK SQUAT

1x4 @ 70-75% (Moderate) of 2RM

1x4 @ 75-80% (Mod)

1x4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure...no more than 8-10.

(Score is Weight)

WORKOUT

2 SETS

15-12-9

Front Squat (115/75)|(75/55)

Burpee Pull-Up

-Rest 1:00 b/t Sets-

Tuesday 120120

STRENGTH

ON A 15:00 RUNNING CLOCK...

4x5

Deadlift*

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

(Score is Weight)

WORKOUT

AMRAP x 7 MINUTES

8 Deadlifts (185/135)|(135/95)

12 Alt. DB Hang Snatch (50/35)|(35/20)

24 Double Unders

-Rest 1:00 b/t Sets-

AMRAP x 7 MINUTES

8 Deadlifts

12 Alt. DB Hang Snatch

24 Double Unders

(Score is Rounds + Reps)

Wednesday 120220

STRENGTH

EMOM x 10 MINUTES

3 Hang Power Cleans

+

2 Front Squats

*Increase weight every other round. Keep weight moderate.

(Score is Weight)

WORKOUT

EVERY 4:30 x 3 SETS

400m Run

20 Up-Downs

15 Hang Power Cleans (95/65)|(65/45)

Max Alt. V-Ups with the remaining time.

(Score is Reps)

Thursday 120320

OPTIONAL POST WORKOUT STRENGTH

3 SETS FOR MAX REPS

1:00 - Box Dips

1:00 - DB Pullover

1:00 - nasal breathing bike

FOR TIME

50/40 Cal Bike

50 Slam Balls (30/20)|(20/10)

50 Walking Lunges

25/20 Cal Bike

50 Push-Ups

25/20 Cal Bike

50 Slam Balls (30/20)|(20/10)

50 Walking Lunges

50/40 Cal Bike

-Time Cap 26:00-

Friday 120420

STRENGTH

ON A 12:00 RUNNING CLOCK...

4x5

Front Squat*

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

(Score is Weight)

BENCHMARK WORKOUT

4 SETS

AMRAP x 4 MINUTES*

6 Front Squats (115/75)|(75/55)

8 Pull-Ups

10 Box Jump Overs (24/20)

*Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)