Week 1 Monday 1-Box Pushups42
Week 2
Week 3
1-Box Pushups52 2-Jerk from Blocks/Rack85%x2 EMOM for 15 min 3-Closegrip Bench38-10 4-Neutral Grip Chinups-58-10 5-Accessory Work for Upper Back, Shoulders and Triceps 6-Aerobic Work on Bike or In Pool28 rounds x30-40 seconds
1-Box Pushups62
2-Strict Press55/60/65/70/75%x5 3-Closegrip Bench310-12 4-Neutral Grip Chinups-56-8 5-Accessory Work for Upper Back, Shoulders and Triceps 6-Aerobic Work on Bike or In Pool26 rounds x30-40 seconds Wednesday 1-Box Jumps-55 2-Open Stone Throw x10 3-OHB, Scoop, Rotational MB Throws x10 each 4-Clean (Hang + 2 Fulls)-53 at 7585%
2-Push Press-Up to 3-5rm 3-Closegrip Bench-36-8 4-Neutral Grip Chinups-510-12 5-Accessory Work for Upper Back, Shoulders and Triceps 6-Aerobic Work on Bike or In Pool-210 rounds x30-40 seconds
1-Box Jumps-54 2-Light Weight for Distance x10 3-OHB, Scoop, Rotational MB Throws x8 each 4-Clean (Hang + Full)-42 at 8090%
1-Box Jumps-53 2-Light Hammer Throw x10 3-OHB, Scoop, Rotational MB Throws x6 each
4-Clean-Up to 13rm
5-Snatch from Hip83 at 70-80%
5-Snatch from Hip63 at 75-85%
6-Deadlift-Up to Heavy 1-3 6-Squat-705, 754, 803, 852, 90%x1, Add Reverse Bands for 2-31 7-Farmers WalkMaking 30 poundjumps, go as far as possible in 10 seconds, when you fail to go 50 you are done, start 30# heavier than previous session, 1 min b/t sets 8-Weighted Ab Work
6-Squat60/65/70/75/80%x3
6-Squat65/70/75/80/85%x2
7-Yoke-Making 50 pound jumps, go as far as possible in 10 seconds, when you fail to go 50 you are done, 1 min b/t sets 8-Weighted Ab Work Friday 1-Box Pushups42
7-Atlas StonesModerate weight stone over bar x2, EMOM for 10 min, one motion if possible 8-Weighted Ab Work
1-Box Pushups52 2-Giant DB PressUp to heavy set of 3-5 3-Incline DB Press210 4-Heavy Rowing (Either Chest Supported or DB)510-12
1-Box Pushups62 3-Log Press from Rack-Up to heavy set of 1-3 3-Incline DB Press-28 4-Heavy Rowing (Either Chest Supported or DB)-58-10
2-Log Clean and Press-70%x8x2 3-Incline DB Press212 4-Heavy Rowing (Either Chest Supported or DB)512-15
5-Accessory Work for Upper Back, Shoulders and Triceps 6-Aerobic Work on Bike or In Pool26 rounds x30-40 seconds Saturday 1-Box Jumps-35 2-Light Hammer Throw x10 3-OHB, Scoop, Rotatonal MB Throws x10 each 4-Snatch-85%x1 EMOM x15 min 5-Clean from High Blocks-63 at 7080%
5-Accessory Work for Upper Back, Shoulders and Triceps 6-Aerobic Work on Bike or In Pool28 rounds x30-40 seconds
5-Accessory Work for Upper Back, Shoulders and Triceps 6-Aerobic Work on Bike or In Pool-210 rounds x30-40 seconds
1-Box Jumps-34 2-Open Stone Throw x8 3-OHB, Scoop, Rotational MB Throws x8 4-Snatch-92.5%x1 EMOM x10 min 5-Deadlift from 4 Blocks-Up to 33
1-Box Jumps-33 2-Light Weight for Distance x8 3-OHB, Scoop, Rotationals MB Throws x6 4-Snatch-Up to 1rm 5-Clean from High Blocks-53 at 75-85% 6-Front Squat655, 753, 85%x1
6-Front Squat60/70/80%x5
6-Front Squat65/75/85%x3 7-Yoke-Making 50 pound jumps, go as far as possible in 10 seconds, when you fail to go 50 you are done, start 50# heavier than previous time, 1 min b/t sets
7-Farmers WalksMaking 30 poundjumps, go as far as possible in 10 seconds, when you fail to go 50 you are done, 1 min b/t sets
7-Atlas StonesHeavy weight stone over bar x1, EMOM for 10 min, one motion if possible
8-Weighted Abs
8-Weighted Abs
8-Weighted Abs
