6.8.15-6.13.15

Day 1
Warm-Up: 3x
SAM Shoulder Mobility Drill
10 Pushups

  1. Bench Press- work up to your working weight.  Between all sets, one set of 10 heavy DB row per arm.
  2. Do one all out set at working weight
  3. 3 additional sets of 3-5 reps at working weight.  Another set of 10 heavy DB row per arm
  4. Grind:
    A. 5x
    10 DB Curl-into-Arnold Press
    10 Dips
    10 Chin-ups (palms in)
    B. 3x
    DB Lat Raises
     

Day 2
Warmup: 3x
HUG Hip MObility Drill
20 Back Squat with empty bar

  1. Deadlift- work up to your working weight
  2. Put on a belt- do one all out set at working weight
  3. 3 additional sets of 2-4 reps at working weight
  4. Grind: 
    A. 5 Rounds Continuous
    8-10 Front Squat 
    10 Romanian Deadlift
    10 Ab-Wheel or barbell rollouts

Day 3
Warm-up 3x
10 KB Swings
10 Push Press- light
10 Inverted Row

  1. 20-15-10 with 5 Minute Time Limit
    Bench Press @ about 60% of working weight
    Pendlay Row OR Inverted Row
    Burpees-into-pullups
    -REST 2 MINUTES-
  2. 8x (4 Minutes)
    20 Seconds KB/DB Push Press
    10 Seconds Rest
    -REST 2 MINUTES-
  3. 8x (4 Minutes)
    20 Seconds Inverted Row- underhand grip if possible
    10 Seconds Rest

Day 4
Warm-Up 3x
HAM Hip Mobility Drill
20 Air Squats

  1. Front Squat- warm up to about 60-70% of your back squat working weight
  2. Front Squat- EMOM 10 Minutes
    5 Front Squat @ 60-70% back squat working weight
    5 Ab-Wheel/Barbell rollouts.
  3. 10 Minute AMRAP
    20 Walking Barbell Lunges with #95 barbell (10 lunges per leg)
    20 Sumo Deadlift @ about half of your normal deadlift weight
    20 Goblet Squat with KB or DB

Day 5: 
30 Minute Tarzan Run.  Pick an area with lots of obstacles.  Run.  Jump over, vault around, crawl under any obstacle.  

Posted on June 7, 2015 .