MONDAY
STRENGTH
EST A 10RM BACK SQUAT
GOAL HEAVIER THAN 11/3
WORKOUT
2:00 WORK/2:00 REST X 5*
10/8 CAL ROW
10 WALLBALLS
MAX TOES TO BAR OIN REMAINING TIME
*SCORE IS TOTAL TTB REPS
TUESDAY
SKILL
ROPE CLIMB REVIEW 10:00
WORKOUT
EMOM 15
1- 2 ROPE CLIMBS
2- 100' FARMERS CARRY
3- 15 PUSH UPS
ACCESSORY CASHOUT
3 SETS OF
:30 DEADHANG FROM PULL UP BAR
:20 HOLLOW HOLD
20 PLATE TRICEP EXTENSIONS
WEDNESDAY
STRENGTH
BENCH PRESS
5X4, BUILDING
WORKOUT
AMRAP 12
10 DUAL DB PUSH PRESS
10 PULL UPS
10 BURPEES
30 DOUBLE UNDERS
THURSDAY
CONDITIONING
5 RFT
40 CAL MACHINE
30 AIR SQUATS
20 LUNGE STEPS
FRIDAY
STRENGTH
POWER CLEAN AND JERK REVIEW
WORKOUT
"GWEN"
15-12-9 FOR TOTAL LOAD
CLEAN & JERK, SETS MUST BE UNBROKEN
YOU PICK WEIGHT, YOU PICK HOW LONG YOU REST.
CAP 12M
ACCESSORY
3 SETS
5 CLEAN PULL (+#20 ON HEAVIEST LIFT OF DAY)
15 DUAL DB BENT OVER ROWS
SATURDAY
PARTNER WORKOUT
YOU GO, I GO
AMRAP 30
9 CAL MACHINE
7 HANG POWER SNATCHES #75/55
5 LATERAL BURPEES OVER BAR
SUNDAY
CONDITIONING
3 rounds for time of:
800-meter run
30 dumbbell hang squat cleans
200-meter dumbbell front-rack carry
♀ 20-lb dumbbells ♂ 35-lb dumbbells