Monday
Bench Press 6x4
EMOM14
18 Alt DB Snatches
15 Goblet Squats
12 Situps
10 Pushups
Wednesday
Deadlifts 4 x 10
We’re going to be working through some high volume deadlifts over the next few weeks so we’ll be making sure to warm up your lower body and backs well prior to starting your sets. For this set, work up to a heavy working set and then complete the 4 sets at that weight.
EMOM6
For this EMOM, work to about 40s and then rest/transition the remaining 20s
Min 1: Deadlifts
Min 2: Hanging Knee Raises
Rest 3 Min
EMOM6
Min 1: Shoulder to Overhead
Min 2: DB Russian Step Ups
*Try and complete the same # of reps for each minute and each movement
Thursday
6 sets
4/leg Bulgarian Split Squats
6 Heavy Chest Supported DB Rows
Strength Circuit
4 rounds not for time
1 minute weighted plank
20 Russian Twists
20 Donkey Kicks
20 Bench Dips
20 Bicep Curls
Friday
6 Rounds
Max Distance Bike in 90 seconds
Immediately into KB Farmer Carry to the fence and back
Rest 1.5 minute
21-15-9
Thrusters
with a 400m run between each and at the end