Tuesday, June 7, 2016

Monday
15# Good Mornings, 50 reps
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
+
A. Sumo Deadlift, 4 x 10, rest 2 min
B1. Front Rack Step Ups @ 3011, 4 x 8/leg, rest 30sec b/w legs
B2. American Hip Thrust @ 3013,  4 x 10 reps, rest 30 sec **focus on keeping core tight and hips tucked under
C1. Back Extensions @ 20X2, 3 x 12, rest 60 sec **add weight if possible
C2. Single Arm Farmer’s Carry, 3 x 75’, rest 60 sec *heavier
E. Jefferson Curl @ 3030, 3 x 5 w/ 10#
Tuesday-
A1. Strict HSPU’s, 4 x 1.1.1.1, rest 10 sec + 30 sec
A2. L-Sit Strict Ring Pull Ups, 4 x 3-5, rest 60 sec
B. Single Arm DB Push Press @ 30X3, 4 x 5, rest 30 sec b/w arms
+
3 sets
Row 1000m @ 2:10/500m
20 Wallball
Rest 60 sec
Wednesday-
4 sets
Bike 3 min @ consistent pace
Rest 30 sec
Bike 30 sec @ max effort
Rest 3 min
+
20 min Skill Work
HS Practice
Pistol Practice
Muscle Up Practice
Rope Climbs


Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
A. Front Rack RFE Split Squat @ deficit @ 20X0, 5 x 5/leg, rest 60 sec b/w legs
B. Double KB Front Rack Carry, 3 x 100’ unbroken, rest 90 sec  *heavy
C1. Swiss Ball Hamstring Curls, 3 x 5-10, rest 30 sec
C2. Banded X-Walks, 3 x 12 steps each direction, rest 90 sec
D. Sled Walk- 400m, 55# on sled **lean from hips, focus on driving through glutes and not letting back hyperextend

Friday
2 sets
Hanging CAR’s, 5 each direction
Plank Shoulder CAR’s, 5 each direction
HS Hold Car’s, 5 each direction
+
A1. Incline Bench Press @ 20X2, 4 x 5-6, rest 30 sec
A2. Strict CTB Pull Ups, 4 x 5-7, rest 90 sec **feet on box assisted **want them unbroken
+
10 min EMOM
1st- 10-20 sec Bottom of Ring Dip Hold, full depth
2nd- 10-20 sec L-sit Hang
+
7 min AMRAP
Row 250m
15 Double Unders
15 Ring Push Ups
3 min rest
7 min AMRAP
7 Toes to Bar
14 Wall Ball 20#
21 Box Jumps, 20” step down


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