MONDAY
Olympic Lifts
6 Sets - Every 2 Minutes
3 Snatches (progressing down from the Knee - from the floor this time)
Work up to a working weight and start the EMOM there. Goal should be for the weight to feel heavy while light enough to work on technique.
TABATA - 16 min
KB Suitcase Carry
KB Pull Through
KB Swings
Goblet Squats
WEDNESDAY
Deadlift Progression
Every 2 minutes for 14 minutes
2 Deadlifts
10-9-8-7-6-5-4-3-2-1
Wall Balls
Cal Bike
THURSDAY
Back Squat Progression
Every 2 minutes for 7 sets
10 Back Squats
Part B
21-15-9
Jumping Pullups
Deadlifts
4 min Rest
21-15-9
Russian Twists (2 touches = 1)
Deadlifts
FRIDAY
Sprint Intervals
10 sets
~50m Sprints (length of building)
Interval Sled Sprints
8 sets
~25m Sled Sprints (in our parking lot)
Not for time, 2 rounds in the bodybuilding pit
25 weighted situps
1 min weighted plank
25 weighted Back Extensions on roman chair or GHD
1 min wall sit
25 Skull crushers