Week of 5.11.15

Day 1:

  1. Deadlift- warm up to working weight.
  2. Put on a belt.  Do one all out set at working weight.
  3. Military Press & Lat pulldowns- Repeat steps 1& 2.  Wear a belt for all out set on the press.
  4. Military press & pulldowns- cut your "all out" reps in half, and do another 5 sets.  So if you got 6 reps, you'll do another 5 sets of 3.  

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Day 2: 
Humility: 3x
10 Deadlift at 110% bodyweight OR 60-70% working weight (whichever is lower)
20 Step ups to bench (10 each leg)

Later, 10 Rounds:
30 Seconds Sprint
30 Seconds Rest

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Day 3: 

20-15-10
Accelerating Front Squat
Pushups on DB's OR DB bench press
Knees-to-elbows

Later: 30 minutes-1 Hour easy conditioning (play basketball, hike, whatever)

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Day 4: KB Circuit- 10 Minutes AMRAP.  Do not stop!

10 KB Swing
10 KB snatch- left arm
10 KB Snatch- right arm
10 Push Press-left arm
10 Push Press- right arm
10 Goblet Squat

Later: Long walk, conversational pace.  

Posted on May 10, 2015 .