Week of 30 Sept to 4 Oct

Monday, 30 Sept:

Heavy Back Squats
3 sets of 3 reps
Increase the weight each set

 

4 Rounds for time
500M Row
20 Pull-ups
20 Sit-ups

Tuesday, 1 OCT:

5x5 Bench Press –as heavy as you can, rest 2 minutes between sets
Slow  mid distance run 2-3 miles

 

Wednesday, 2 OCT:

AMRAP 25 Min
7 Push Press (155/105)
14 toe to bar
21 Kettlebell Swing
42 double unders or 84 singles

Thursday, 3 OCT:

Power Clean -  every minute on the minute do 2 reps
start with 50% of your Body weight and add 5lbs to each side until you can’t complete 2 reps. If you fail under 6 minute mark repeat last completed set until you complete a total of 7 rounds

Box Jump and pull-up ladder

Do five Bopx Jumps on box and one pull-up do one additional pull-up every round until you cant do anymore pull-ups: Not a timed event, it is to failure
IE:    Rd 1 – 5 Box Jump 1 pull-up
Rd 2 – 5 Box Jump 2 pull-ups
Rd 3 – 5 Box Jump 3 pull-ups

Friday, 4 OCT:

BN Run in the AM

5 Rounds for time

5 Deadlifts @225/185
10 Lunges (each Leg w/ 45 lb plate)
15 Wall Balls
20 Push-ups
25 Sit-ups