Week of 11.16.15

Day 1: 
Deadlift and Military Press:

  1. Deadlift: Warm up to working weight.  
  2. One all out set at working weight, wearing belt.
  3. Military Press: warm up to working weight
  4. One all out set at working weight.  Between sets, lat pulldowns or pull-ups, 5-10 reps.

Day 2:

100 Burpees-Into-Pullups.  Include pushup at bottom of each rep. IF YOU CAN'T DO PULLUPS, SUBSTITUTE THE FOLLOWING:
5 ROUNDS FOR TIME:
15 LAT PULLDOWNS- HEAVY
10 KNEES TO ELBOWS-EACH SIDE
20 PUSHUPS

Day 3:  6x
Run 200m
50 Air Squats
50 Crunches
 

Day 4: 
REST

Day 5: 
Squat and Bench Press:

  1. Squat: Warm up to working weight.  
  2. One all out set at working weight
  3. Bench Press: warm up to working weight
  4. One all out set at working weight.  Between sets, lat pulldowns or pull-ups, 5-10 reps.

Day 6: 

1 Hour Bike, Row or Elliptical

Posted on November 15, 2015 .