Week 3 of 8 Monday- A1- Front Rack Split Squat 4-5 reps @30X1; Rest 1:00 A2- Close Grip Bench 5-6 reps @30X1; Rest 1:00 x 5 sets B1- RDL 6-8 reps @30X1; Rest 1:00 B2- Barbell Skull Crushers 6-8 reps @50X1; Rest 1:00 x 3 sets C- For time: 5 Rounds for time 12 HRPU 21 Sit Ups A- Heaviest possible B- Slow descents on tempos, heavier than last week C- Pace it a little in the beginning Tuesday- A- Hang Power Snatch 3 reps x 6 sets; Rest 1:30-2:00 B- Strict Pull Ups 6-8 reps @30X1 x 4 sets; Rest 1:30-2:00 C- 5 sets: 15 Russian KBS 10 TTB A- 3 reps without dropping bar, full pause at mid-thigh B- Add weight if possible C- Heavy KBS Wednesday- A- Box Jump 3 reps x 5 sets; Rest as needed B- Push Press 4-5 reps @20X1 x 5 sets; Rest 1:30-2:00 C- 5 minute AMRAP Double Unders D- Run 200m@90% x 4 sets; Rest 2:00 A- Higher than normal, step down, reset between each rep B- Add weight per set C- Record total reps D- Goal is same time each interval Thursday- A1- Deadlift 4-5 reps @30X1; Rest 1:00 A2- Hanging Straight Leg Raises 6-8 reps @30X1; Rest 1:00 x 5 sets B- For time: 3 Rounds 25 Push Ups 25 Ring Rows C1-V-Ups 10-15 reps; Rest :30 C2-Supermans 10-15 reps; Rest 1:00 x 3 sets A- Heaviest possible/Strict Leg Raises B- Stand directly under rings C- 2 second hold at top of supermans Friday- A- TGU 5 reps/arm x 3 sets; Rest :30-:60 b/t arms B- For time: 5 Rounds 5 Single Arm KB Swings 5 Single Arm KB Cleans 5 Single Arm KB Press 5 Single Arm KB Frontsquats 5 Single Arm KB Snatch C- Inch Worms 8-10 reps x 3 sets; Rest as needed A- Heaviest possible B- KB Complex, complete one side completely, then switch arms, once left and right are completed, this counts as one round C- Work on walking hands up as close to feet as possible and returning to the top of a push up
Posted on: Sun, 13 Apr 2014 21:39:16 +0000
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