Sneak Peek!

Here is an inside look at this weeks work!

**NOTE: Use 90% as your max percentage

Ex. Back Squat max = 405 (90% of 405 = 365)

Base workout % off of 365

**NOTE: Front squats max are ~85% of your back squat max

Monday

Back Squat

6+/- sets to find 1rm

Conditioning:

15 min AMRAP

15 Power Clean (115/85)

15 Box Jumps (24/20)

Run 2 Laps

L2: (95/65)

L1: (75/55), Step-ups, BJ height

Masters:

Find 5 RM Back Squat max

3 RFT:

10 Power Clean

10 Box Step Ups

10 Calorie Row

Endurance:

2 Rounds:

Teams of 2

150 Wall Balls

100 DB Snatch (50/35)

50 OH DB Walking Lunges

Tuesday

Over Head Press (OHP)

5×5 @ 30-45-65-75-85

OR

5-5-5-5-5 @ 30-45-65-75-85

OR

5 @ 30

5 @ 45

5 @ 65

5 @ 75

5 @ 85

Conditioning:

10-9-8-7-6-5-4-3-2-1

Shoulder to Overhead

Row 15/10 calories after each round

L2: (135/95)

L1: (96/65)

Wednesday

Front Squats

4×5 @ 45-65-75-85

OR

5-5-5-5 @ 45-65-75-85

OR

5 @ 45

5 @ 65

5 @ 75

5 @ 85

Conditioning:

3 RFT:

20 Wall balls

20 Sit Ups

20 Pull-Ups

L2: Strict banded pull-ups

L1: Jumping pull-ups

Masters:

16 min EMOM (4 rounds)

min 1: 5 Push Jerk

min 2: 10 kip swing

min 3: 5 Split Jerk

min 4: 10 Sit Ups

Conditioning:

21-15-9

Ring Rows

OH DB Press

Thursday

Barbell Bent Over Row

3-3-3-3 @ ascending weight

Superset with

Arnold Press

8-8-8-8 @ manageable weight

Conditioning:

15 min EMOM (5 rounds)

min 1: 15 KBS (1.5/1)

min 2: 12 burpees

min 3: run 1 lap

L2: KB weight, 10 burpees

L1: 8 burpees

Friday

Deadlift

4×5 @ 50-65-75-85

OR

5-5-5-5 @ 50-65-75-85

OR

5 @ 50

5 @ 65

5 @ 75

5 @ 85

Conditioning:

OPEN 18.1

 

 

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