Monday
A. 3 Sets:
– Back Squat X 4.4 (15s)-Add weight
B. 3 Sets:
– Seated BB Press X 6 (add weight)
C. For Time (7 Min Cap):
– 30/24 Cal Row
– 30 Deadlifts (135/95) (+185/135)
– 30 Box Jump Overs (24/20)
Tuesday
*Final progression for this 😉
A. Every 2 mins for 8 Sets (16 mins)
– 200m Run
Rest until 20:00
B. Every 4 mins for 4 sets
– 400m Run
Wednesday
A. 3 Sets:
– Bench Press X 5.4.3.2.1
– Strict Pullups X 5.4.3.2.1
*rest as minimal as possible between rep sets
B. 3 Sets:
2:30 on/2:30 off:
– 20 BF Burpees
– AMRAP Pullups (+C2B)
Thursday
A. 30 Min AMRAP:
– 75/60 Cal Assault Bike
– 100 Air Squats
– 75/60 Cal Row
– 100 Air Squats
Friday
A. 3 Sets:
– Split Jerk X 2.2
B. For Time
– 150 DUs
– 40 T2B
– 30 Power Cleans (95/65) (135/95)
– 20 Power Snatch (95/65) (135/95)
– 30 S2OH (95/65) (135/95)
– 40 T2B
– 150 Dus
Saturday
8am OLY
9am Woolfeman Special
Sunday
Open Gym: 8:30-10:30am