Monday
A. Warm Up
2 rounds
- 30 sec walking lunge
- 30 sec Top of push up hold/front support
(tight hollow position)
- 30 sec banded crab walk (glute activation)
15 sec per direction
- 5 standing vertical jumps
Hip Flow
B. Deadlift
4 sets
7 reps @ 20X1
- building, mod-tough
- do not go maximal
B2. FR KB Front foot elevated lunge
4 x 8/side @21X1
- elevation 1-2 plates
- 2 KB in Front rack
C. In pairs
11 min AMRAP
Round for round
2 DB Manmakers @ 25/15
Tuesday
A. Warm Up
3 rounds
5 KB windmill/side
15 sec star side plank
5 reps over head weighted good morning
Shoulder flow
B. Strict Press
5 x 3 reps fast no tempo into 5 reps @ 2020
- no weight change,
B2. Strict Ladder pause Pull Up
5 x 1
- 3 pauses: scap shrug, half pull, chin over
- 5 sec pause at each stop on way up and down
- use weight to make it harder
C. 10 min
45 on 15 off
AMRAP
7 Hang DB Squat cleans or KB
7 Push press
- if you finish the reps in the 45 sec, rest
Wednesday
A. Warm Up
3x
10/side single leg deadlift with 2 DBs
10 split squats with 2 DBs overhead
Hip Flow
B. Back Squat
3 x 5 - moderate and fast
3 x 2 - no misses, heavy
B2. 10 DB Z-press
C. 7 min AMRAP
15 heavy wall balls
6 pull ups
Monkey 3 - 15 pull ups
Monkey 4 - 15 CTB
Thursday
A. Warm Up
2 rounds
30 sec bear crawl
30 sec rear support hold
20 banded good mornings
B. Clean Cycle
5 sets OT2min
2 Clean pull with 2 sec pause at knee on way up
2 Full cleans no pauses
B2. Straddle seated DB Z-press 5 reps @2222
Hypertrophy
3-4 rounds
C1. Single leg glute bridge 10 reps/side Wtd.
C2. Wtd Hanging shrugs from bar 30 reps accumulative
C3. DB Lu raises 10 reps heavier
Friday
A. Warm up
3 rounds
30 sec bear crawl
30 sec inch worm
30 sec spider man lunge
Hip flow
B. Front squat
4 x 3 @ 01X1
B2. Pendlay BB row into 7 straight leg deadlifts no weight touch
4 x 7+7 reps
- perfect form
- weights can't tough the floor
B3. Gymnastics practice
- sub maximal (50% effort)
Kipping Pull / CTB / Bar MU
C. 18 min AMRAP
400m medball run
40 russian twists with medball
40 BBJ
40 sec rest
Saturday
A. Warm Up
3 rounds with a dowell
20 sec hollow hold
20 sec arch hold
10 sots press
Shoulder flow
B. Push jerk from rack
5 x 1 rep @ 85% 1RM jerk across all sets
B2. Box HSPU or Pike HSPU
5 x 8-10 reps UB
C. 20 min AMRAP in teams of 2
400m KB FR walk - 1 set of KB
100 KB swings
80 TTB
60 HSPU or Push Up
40 KB push press
20 burpee pull up or CTB
Monkey 4 - Bar MU