Wk 3/4 – July. 10/2023
Monday
A. Warm-Up/Prep
B. 7 Rounds:
1:45 min Echo Bike @ 5/10
5-6 Back Squats @ 60-70% of 1RM
Notes: – Dont know your 1RM, build off last week slightly, but just think of this as moderate to challenging
C1. Single Leg Alternating Barbell Deadlifts @ 40×1, 10 reps x 3 sets, 1 min – https://www.youtube.com/watch?v=oVg_RqA_g6w
C2. KBS – overhead, 15 heavy reps x 3 sets, 1 min
D. 5 Rounds For Time:
5 Devils Press @ 25/40lbs/hand
10 cal Echo Bike
Tuesday
A. Close Grip Bench Press, work to a max set of 2
B1. Strict Dip work x 5 sets, rest as needed
B2. Strict Pronated Pullup work x 5 sets, rest as needed
Notes:
*With this progression coach will have you either work on the progression to get your first dip/pullup, which may mean a regression of the movement to something like a push-up/hang, ring row, etc or isometric hold. Or you may be at this level and work on volume of reps OR weighted progression to see a strength increase.
D. 3 sets:
16 alternating seated Top Down DB Press @ 40×1 –https://www.youtube.com/watch?v=plj13gqNHEw
Rope Climb / Toes to Bar / Kipping Pullup Practice
– 90-120 sec rest –
E. 100ft Unbroken Farmer Carry @ 24/32kg/hand x 10 sets for time [must set it down every 100ft / and must make 100ft for it to count]
Wednesday
A1. 1 Squat Snatch + 1 Floating Squat Snatch x 5 sets, 10 sec
A2. Sprinter Step-Ups, 6-10/leg x 5 sets, rest as needed b/t legs – 2 min – https://www.youtube.com/watch?v=HCXzDrhuIl4
B1. 2 Touch and Go Power Clean x 5 sets, 10 sec
B2. Walk in Box Jumps, 3 reps onto high box x 5 sets, 2 min – higher box / land as high as possible
C. 5 Rounds For Time:
200m Running
10 Lateral Barbell Burpees
“Deadlifts” [5-4-3-2-1]
– women – start @ 165lbs + 10lbs per round
– men – start @ 245lbs + 10lbs per round
Thursday
A. 30 min – Easy Effort / Consistent / Relaxed
30 cal Bike Erg
30 cal Rowing
30 cal Ski Erg
B. EMOM x 15 minutes:
1st – 50ft L arm OH DB Carry + 50ft R arm OH DB Carry @ tough
2nd – 30-45 sec FLR on Rings
3rd – 30 sec Double Unders
Friday
A. Deadlift @ 11×1, 3 reps x 5 sets, 3 min – all tough
B. Push Press @ 11×1, work to a challenging set of 2
C1. Toes to Bar Work x 3 sets, 30 sec
C2. DB Pendlay Rows @ 20×1, 10 reps x 3 sets, 30 sec
C3. Kipping HSPU work x 3 sets, 90 sec
D. 10 sets:
100m Ski Erg
1 Rope Climb to 15ft
1 min rest